Alkaline Diet ‘Basenfasten’ 101

soup creamy broccoli and cucumber 1

During the week before Christmas I tried the alkaline diet “Basenfasten” for the first time. The idea came while having a cup of tea with Anna-Sophie from Healthy Annafidschi. She told me that she had already tried this diet and used the information kiweno provides in one of their blog posts. I also read the article over at and decided that I should try “Basenfasten” myself. I’ld like to share my experience with you and show you some ideas of what you could eat during this diet without having the permanent impression of having to leave out anything and everything.

“Basenfasten” with kiweno

I’ld like to show you a table kiweno published for their readers in order to help them through this diet. It offers a nice overview over all kinds of foods you shouldn’t consume while “Basenfasten”. You can find the whole article here, written in German though: Basenfasten – eine Wohltat für die Darmgesundheit (“Basenfasten” – Caring For a Healthy Gut)

  • meat, sausage, ham
  • fish and sea food
  • bouillon
  • eggs
  • dairy (e.g. yoghurt, quark, kefir, cheese, etc.)
  • vinegar
  • mustard
  • ketchup
  • hydrogenated fats and oils
  • margarine
  • finished products
  • grains (especially wheat flour, white rice, wholemeal products)
  • bakery produce (e.g. sweet pastries, cakes, biscuits)
  • breakfast cereals (e.g. cornflakes, granola)
  • soy products, especially meat substitutes
  • sweets, ice cream
  • refined sugar
  • soft drincs and lemonades
  • alcohol and drinks containing caffeine (e.g. coffee, black tea)
  • fruit tea

table © kiweno

My rules during “Basenfasten”

I tried to stick to the table above during my week. You can find an enormous amount of information about this diet on the internet, but I found it better to build my meal plan on one suggestion only and therefore I used the information from kiweno, as I do like this website a lot. As I was unsure in some points, I sent a message directly to kiweno and I got some useful answers very quickly.

My first question was whether it’s OK to eat quinoa during this diet, as it’s normally not listed as “grain”. Quinoa is indeed alkaline, it shouldn’t be consumed while “Basenfasten” though. Same with legumes.

My second question was if I could eat chia seeds and linseeds. The great thing was that both ingredients are fine for “Basenfasten”. Walnuts are OK, too.

Still, I need to add at this point, that I made an exception once, as I had already planned to go out for dinner with my flat mate before I decided to try “Basenfasten”. I had rice noodles with wok veggies that evening. The other days I was really consequent.

green smoothie (4)

My “Basenfasten”-week on a plate

The big change for me was, that I couldn’t have porridge for breakfast for a whole week. I ate something different for breakfast nearly every day, in order to find out what’s best instead of oatmeal. My favourite alternative was homemade coconut yoghurt with fruits and waltnuts. This was both filling and delicious.

Besides breakfast, the change wasn’t too big really. Still, I need to say that I wasn’t satisfied as quickly as normally, when I’ld have grains and legumes like lentils or barley.

Furthermore, I was hungry more often. Instead of having a meal three times a day, I ate five times. In between the main meals, I had a green smoothie or a piece of fruit.

For all of you, who are interested in such a diet but don’t really know what you could eat during this time, I created a list with meal ideas. Some of those suggestions are from my blog, sometimes I adapted the recipe though, other things I simply mixed up. I tried to include a source of carbs in every meal and added a lot of green veggies for protein. Here’s an overview:

  • flour-free sweet potato pancakes (sweet potato mash, linseeds, chia seeds, water, spices)
  • carrot-linseed-pancakes (linseeds, grated carrots, water, spices)
  • cooked red cabbage
  • oven roasted potatoes
  • colourful oven roasted veggies (sweet potatoes, potatoes, broccoli, pumpkin, carrots, etc.)
  • sweet potato wedges
  • oven roasted pumpkin
  • fresh chestnuts
  • raw broccoli salad with a dressing made of lemon juice, flaxseed oil and honey
  • tomato stew with spinach and broccoli
  • lamb’s lettuce with tomatoes, cucumber, olives and roasted potatoes
  • flour-free linseed pizza with a crust made of grated carrots, broccoli rice, linseeds, chia seeds, unsweetened apple purée, water and spices
  • fennel-mushroom-soup

I combined suggestions above in order to have a colourful plate in front of me. If you have a look at the veggie shelf in the supermarkets, the possibilities for meal ideas are almost countless. Even though the word “fasten”, meaning “to fast” is included in the term “Basenfasten”, this does not mean that you’re not allowed to enjoy your food during that diet. It’s about leaving some ingredients out but this automatically means that you can do whatever you want with all inredients allowed.

Some words to take stock of “Basenfasten”

I experienced “Basenfasten” as something positive, as my body got the chance to get to know something new. The first day was the hardest concerning leaving out grains and legumes. The further the week went on, the better it all got. I assume that the body needs one or some more days time to get used to the new way of nutrition. As I do eat very alkaline in general, as I don’t eat meat, fish, dairy, sugar, eggs, white or finished prodocts and don’t drink coffee, I only needed one day to get used to “Basenfasten”. But therefore, I guess that omnivores would need a little more time than I did.

I’m happy that I tried “Basenfasten”. Especially after a rather unhealthy period, like Christmas, or after a holiday, where many of us, including me of course, aren’t that consequent in terms of healthy eating, “Basenfasten” is a good way to get back on track and to make your body feel comfortable again.

As my nutrition is very alkaline in general, I don’t find it necessary to include this diet on a regular basis. Still, sticking to this diet for a few days or up to two weeks after a holiday, could be really helpful, even if you try to eat alkaline in daily routine.

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