What to eat if you have osteoporosis

Most people know what foods to should eat for strong bones — anything chock-full of bone-building calcium and its osteoporosis-fighting partner vitamin D. Just as important, but less often discussed, are the foods and beverages that take away from bone health. From overly-salty snacks to high-in-sugar sodas, certain foods can inhibit your body from absorbing calcium, reduce bone mineral density, and more. Beware of these foods that are bad for your bones.

Additional reporting by Beth W. Orenstein 

High-Sodium Foods

The more salty you eat, the more calcium you lose. “Salt is known to cause excessive calcium excretion through the kidneys,” says Felicia Cosman, MD, an endocrinologist, professor of clinical medicine at Columbia University in New York, and spokeswoman for the National Osteoporosis Foundation. For maximum bone health, Dr. Cosman recommends moderating salt intake. “Keep it below 2,300 milligrams a day and you’ll be fine,” she says.

A study published in the Asia Pacific Journal of Clinical Nutrition in December 2016 found that Chinese men who had a habit of eating salty foods were more prone to osteoporosis, a condition that causes bone-thinning. A study published in the journal Osteoporosis International in January 2017 found this association also for postmenopausal women.

The U.S. Department of Health and Human Services cautions that if you have other conditions such as high blood pressure, you may need to limit salt further.

Sugary Snacks

It’s important to remind yourself not to go overboard on sugar — especially if you have a sweet tooth.

“While there’s no proven link between sugar and its negative effect on bones, the harm to bones may be caused when people consume too much added sugar and don't get enough of the nutrient-rich food they need,” says Heidi Skolnik, CDN, senior nutritionist at The Women’s Sports Medicine Center at the Hospital for Special Surgery in New York and a National Osteoporosis Foundation trustee. For an optimal osteoporosis diet, satisfy that sweet tooth with prunes, cranberries, and other fruits rich in antioxidants, which are healthful nutrients that support bone health.

Soda

If you drink a lot of soda, it could negatively affect your bone health. “Drinking seven or more colas per week is associated with a reduction in bone mineral density and an increase in risk of fracture,” Cosman says. “The mechanism is not totally understood,” she says, but “no soda is good for general health.”

Despite not being able to say why exactly, a study that looked at 73,000 postmenopausal women who drank soda found they had a heightened risk for hip fracture, whether the soda was regular or diet, cola or non-cola, and caffeinated or caffeine-free. The study, published in The American Journal of Clinical Nutrition in September 2014, also noted that the more soda participants drank, the more their risk grew.

Caffeine

Think twice before going caffeine-crazy. A study published in BMC Musculoskeletal Disorders in October 2016 found that caffeine consumption contributed to low-bone density in postmenopausal women. “Caffeine leaches calcium from bones, sapping their strength,” explains Dina Khader, RD, CDN, an integrative nutrition consultant in Mount Kisco, New York. “In fact, roughly 6 milligrams of calcium are lost for every 100 milligrams of caffeine you ingest.”

And, when combined with sugary foods, caffeine can have greater effects on the bone health of postmenopausal women, according to a study published in the European Journal of Clinical Nutrition in January 2016.

So, to follow an osteoporosis-prevention diet, drink decaf coffees and teas and limit consumption of sugary foods, especially those that contain caffeine, such as chocolate.

Alcohol

Need another reason to take it easy on the booze? “Chronic and heavy alcohol consumption is known to contribute to low bone mass, decreased bone formation, an increased incidence of fractures, and delayed fracture healing,” Khader says. And it can happen at a younger age than you might think. Healthy women, ages 19 to 30, who consumed high amounts of alcohol had lower bone density scores than those who didn’t, according to a study published in BMJ Open in October 2015.

For optimal bone health, consume alcohol in moderation. According to the the National Osteoporosis Foundation, try limiting your alcohol consumption to no more than 2 to 3 glasses a day.

Legumes

Beans may prevent your body from absorbing calcium. “Pinto beans, navy beans, and peas are high in substances called phytates,” Cosman explains. Phytates can interfere with the body’s ability to absorb the calcium that’s also found in the beans. Because beans are rich in magnesium, fiber, and other nutrients, making them otherwise good for osteoporosis prevention (and your health overall), you needn’t avoid them altogether, Cosman says. Simply reduce the phytate level by soaking beans in water for a few hours before then cooking them in fresh water.

Inflammatory Foods

“Nightshade vegetables, such as tomatoes, mushrooms, peppers, white potatoes, and eggplant, can cause bone inflammation, which can lead to osteoporosis,” Khader says.

However, these vegetables contain other vitamins and minerals that are good for your health so, like beans, they shouldn’t be totally avoided. As long as you make sure to get enough calcium — 1,000 to 1,200 milligrams a day — Cosman says you can eat these foods and still support good bone health.

“Overall, people who eat a diet packed with produce have better bones and fewer fractures, and that includes all fruits and vegetables,” she says.

Raw Spinach and Swiss Chard

Rich green raw spinach and Swiss chard contain bone-healthy calcium, but they also contain substances called oxalates, which can bind up that calcium and make it unavailable to the body.

To enjoy the other health benefits of these vegetables (and help prevent osteoporosis at the same time), Cosman suggests balancing them with foods that contain calcium readily absorbed by the body. “If you eat spinach, the oxalates will prevent you from absorbing the calcium from the spinach, but if you put some cheese on it, you can absorb calcium from the cheese,” she explains.

Red Meat

Eating too much animal protein also can leach calcium from your bones, Khader says, “so if you have osteopenia or osteoporosis, you should limit red meat to two times a week and keep portions small — 4 to 6 ounces.” A study published in Advances in Nutrition in January 2017 found that cutting down on red and processed meats as well as soft drinks, fried foods, sweets and desserts, and refined grains all had a positive impact on bone health.

The best diet for the prevention of osteoporosis? Focus on plenty of fruits and vegetables, low-fat dairy, fish and poultry, nuts, and legumes, according to the research.