While fruit has many nutritional benefits, the acid in certain fruits can cause a variety of health problems.
This acid can irritate gastroesophageal reflux disease (GERD), for example, and weaken the enamel in your teeth.
If you’re concerned about these effects, stick with fruits that are lower in citric acids. Here are eight fruits with low citrus levels, and some of the reasons they make wonderful substitutes.
Understanding pH and Acidity
The acidity of fruit is measured by the pH scale, on which 1 is the most acidic and 14 is the most alkaline, or basic, according to Clemson Cooperative Extension. A measure of 7, right in the middle, is considered neutral, like pure water. All fruit has a little bit of acid in it, but the closer the fruit is on the pH scale to 7, the less acidic it is.
The Problem With Acidic Foods
Acidic foods can weaken the enamel on your teeth, according to the Oral Health Foundation. Each time you eat or drink something acidic, the enamel gets a little softer and loses a bit of its mineral content. Your saliva cancels out the acid eventually but, when you eat too much acid too frequently, the saliva doesn't get a chance to restore the proper pH balance. This can lead to a wearing away of the enamel and eventual tooth decay.
Additionally, acidic foods can worsen symptoms of GERD, or acid reflux, according to the International Foundation for Gastrointestinal Disorders. Although there is medication to help relieve the symptoms of acid reflux, a person with the condition is usually advised to avoid acidic foods and drinks, including highly acidic fruit.
8 Low Acidic Fruits
Here is a list of low acid fruits, according to pH.
Bananas: 4.5 to 5.20 pH
Bananas are low in acid, with a pH value of between 4.5 and 5.20, according to Clemson’s pH Values of Common Foods. They're also high in nutritional value, especially potassium and Vitamin B, and contain both soluble and insoluble fiber, meaning they can help boost your gut microbiome and keep your bowel movements regular, according to the Cleveland Clinic.
Figs: 5.05 to 5.98 pH
With a pH of 5.05 to 5.98, according to Clemson, this non-acidic fruit also has a good amount of calcium, potassium, manganese and magnesium, says the USDA, which are all important minerals for your body.
Additionally, figs have been studied for their potential to lower blood pressure, improve digestion, and balance blood sugar, according to the Cleveland Clinic.
Watermelon: 5.18 to 5.6 pH
As its name suggests, watermelon is made up of mostly water — 92 percent, according to the Mayo Clinic Health System. It's no wonder, then, that at 5.18 to 5.6, according to Clemson, it's higher on the pH scale than a lot of other fruits.
One cup of watermelon also provides you with 865 IUs of vitamin A, which benefits your skin and eye health, as well as 12 milligrams of vitamin C, a micronutrient that boosts the immune system and helps your body absorb iron, according to the Mayo Clinic.
Papaya: 5.2 to 6.0 pH
Native to southern Mexico and Central America, a papaya provides plenty of carotenoids in the form of vitamin A, says the Cleveland Clinic, meaning it’s great for your vision. With a pH level of 5.2 to 6.0, according to Clemson, the fruit is a good source of vitamin C, folate, fiber, magnesium, potassium, copper and vitamin K.
Mango: 5.8 to 6.0 pH
Mangoes have a pH level of 5.8 to 6.0, according to Clemson, and an impressive array of micronutrients, particularly vitamins A and C, with vitamins E and K found in smaller amounts, according to the National Mango Board. Minerals in mango include potassium, calcium and phosphorus, with smaller amounts of zinc and iron.
Honeydew Melon: 6.0 to 6.67 pH
The pale green melon has a pH level of 6.0 to 6.67, according to Clemson. The Mayo Clinic says one cup of honeydew has an impressive 51% of the daily recommended value for vitamin C, along with potassium, folate, fiber, and vitamin B6 in smaller amounts.
Cantaloupe Melon: 6.13 to 6.58 pH
Like its honeydew sibling, cantaloupe — another type of melon — doesn't have a lot of acid in it, with a pH level of 6.13 to 6.58, according to Clemson. It also has rich orange flesh that is high in vitamin A, much like papayas and mangos. Cantaloupe also contains potassium, vitamin C, and fiber, according to the USDA.
Avocados: 6.27 to 6.58 pH
At 6.27 to 6.58 on the PH scale, according to Clemson, acid levels are low in avocados, which are botanically a fruit. They are rich in healthy monounsaturated fats—-15 of the 20 to 25 grams are monounsaturated, says the Cleveland Clinic, which helps you feel satisfied after eating. Avocados are also high in fiber, another nutrient that helps you feel full, as well as potassium and vitamins A, D, E and K.
Acidic Fruit to Avoid
If you're avoiding citric acid in food, or trying to cut down on acid in food overall, stay clear of or moderate these fruits that are low on the pH scale:
- Certain citrus fruits, including lemons (2 to 2.6 pH), limes (2 to 2.8 pH) and oranges (3.69 to 4.19 pH)
- Some berries, such as blueberries (3.12 to 3.33 pH), raspberries (3.22 to 3.95 pH) and strawberries (3.0 to 3.9 pH)
- Certain stone fruits like peaches (3.3 to 4.05 pH) and plums (2.8 to 3.4 pH)
- Grapes, which range from 2.8 to 3.82 pH, depending on the variety
- Apples, which range from 3.33 to 4.0 pH, depending on the variety
