Foods to Avoid With Osteoporosis

This article is about foods to avoid with osteoporosis or if you want to prevent osteopenia or osteoporosis. When someone has osteoporosis and wants to improve their bone health, I like to take a positive approach and encourage them to focus on what foods to include in their diet.  This includes protein-rich foods, foods rich in calcium, magnesium, probiotics and in general, foods that help reduce inflammation (think non-starchy vegetables, berries, etc.) and reduce insulin resistance. 

Ideally, we want to make sure we are getting enough nutrients to support good bone health.  However, there are some foods and beverages that can work against our efforts to have stronger bones and can hurt bone density.

Foods To Avoid With Osteoporosis

What are the foods you should avoid with osteoporosis or to prevent osteoporisis?  While some foods are rich in nutrients that promote bone strength, others may hinder calcium absorption or contribute to bone density loss in other ways. 

Feel free to skip ahead by clicking on any of the following:
Cola Sodas
High-Sodium Foods
Excess Caffeine
Alcohol
Foods High in Trans Fats
Foods High in Added Sugar

Avoid Cola Sodas When You Have Or Want to Prevent Osteoporosis

• The high phosphoric acid content in colas, whether regular or diet, can lead to increased calcium excretion. 
• A seven year follow up study in 2020 found that high consumption of soft drinks is associated with an increased risk of fracture.  
• A study in 2006 found that colas (not other carbonated beverages like sparkling water) are associated with low bone density in older women.
• Easy fix – reduce soda as much as you can and opt for water, herbal teas or calcium-rich or fortified beverages instead.

Avoid High-Sodium Foods

More foods to avoid with osteoporosis are any foods that are high in sodium. Avoiding foods that are processed is a great way to limit high-sodium foods.

• Excessive sodium consumption leads to increased calcium excretion through urine.
• A high-sodium diet may contribute to increased bone resorption, where bone tissue is broken down more rapidly than it is rebuilt. 
• A 2016 Review of Studies found that the recommended level (by the World Health Organization) of 2 grams of sodium per day or less is not likely to impact bone metabolism.  
• Note: A low salt diet isn’t the answer – it can increase aldosterone levels which may harm bone strength.
• Additionally, diets high in sodium often coincide with low intake of calcium-rich foods, further impacting bone health. 
• Easy fix: focus on whole foods that do not have added sodium.  That way you can add the amount of sodium that is right for you and stay around the recommended amount of 2000 mg/day.  Note: sodium needs increase with exercise, when working in the heat or living in a dry climate. 
  

Avoid Excess Caffeine

• High caffeine consumption can interfere with calcium absorption.  This happens because caffeine is a diuretic, leading to increased urine production.
•  A 2021 Study found that doses of caffeine at 800 mg/day almost doubled the amount of calcium lost in the urine.
• Impact on Vitamin D Metabolism: Some studies suggest that excessive caffeine intake might affect vitamin D metabolism, which is key for calcium absorption and bone health. 
• Moderate caffeine consumption is generally considered safe for most individuals. The detrimental effects on bone health are more likely to be seen with excessive caffeine intake, typically defined as consumption beyond 400 milligrams per day (equivalent to around four 8-ounce cups of brewed coffee).  
• Individual responses to caffeine can vary, and factors such as age, gender, and overall health should be considered.
• Easy fix: Limit your caffeine intake to 400 milligrams or less.

Alcohol: Another Beverage to Avoid or Limit With Osteoporosis

• Alcohol consumption can have detrimental effects on bone health, posing risks to bone density and integrity.   A 2017 study of postmenopausal women found that women that drank more than 4 times per week had lower bone density than those that drank 2-3 times per week.
• Chronic alcohol abuse is associated with reduced bone formation and compromised bone quality. 
• Alcohol interferes with your body’s ability to absorb and utilize essential minerals, such as calcium and vitamin D. 
• Alcohol also affects your liver’s function, impairing its ability to activate vitamin D, further hindering calcium absorption. 
• Alcohol typically displaces foods that are nutrient dense and promotes insulin resistance, which has a negative impact on bone health.
• Easy fix (maybe more challenging than others!): limit your alcohol intake as much as possible

Trans Fats: Avoid Foods High in Trans Fats

• Consuming trans fats has been linked to adverse effects on bone health, contributing to a higher risk of osteoporosis and bone fractures. 
• Trans fats are found in partially hydrogenated oils used in many processed and fried foods. These unhealthy fats have been associated with increased inflammation. 
• A 2023 study found that high consumption of trans fats leads to reduced bone density.
• Trans fats may interfere with the absorption of essential nutrients, such as calcium, which is critical for maintaining bone density. 
• Diets high in trans fats are associated with less nutrient dense foods, keeping one from having the nutrients they need from having optimal bone health.
• Easy fix: avoid fried and processed foods with partially hydrogenated oils (trans fats).

Avoid Too Much Added Sugar

• Diets high in added sugars, commonly found in sugary beverages, sweets, and processed foods, can contribute to an imbalance in calcium and phosphorus levels.
• High sugar intake can lead to increased calcium excretion through urine, potentially resulting in a negative calcium balance and weakening of bones over time. (Review here).
• Sugary foods often displace nutrient-dense options that are essential for bone health, such as those rich in calcium, vitamin D, and other micronutrients. 
• Additionally, diets high in sugar are associated with inflammation, which may negatively impact bone density. 
• Easy fix:  Limit your added sugar (recommended amount for women is 26 g of added sugar per day and 30 g of added sugar per day for men)

A nutrient dense diet, full of whole foods that provide enough calcium, vitamin D, magnesium, and other essential nutrients is key for maintaining strong bones. Avoiding the foods and beverages that decrease calcium levels, increase inflammation and promote insulin resistance is just as important as making sure you are getting enough nutrient dense foods. 

Hopefully, this article helped shed some light about what foods to avoid with osteoporosis. Always consult with a healthcare professional or a registered dietitian to tailor dietary recommendations to your specific needs and health conditions. 

Check out the blog post on How To Increase Nutrient Absorption for Bone Health.