5 Foods and Drinks to Avoid If You Have Osteoporosis

Osteoporosis is a common condition that develops as people get older. People with osteoporosis have lower mineral density in their bones, which makes bones weaker. Weak bones are more likely to break and have trouble healing, which can impact your mobility and overall health. Nutrition plays an important role in preventing and treating osteoporosis. While there’s no such thing as an “osteoporosis diet,” there are foods that can help make your bones stronger. 

Bone-strengthening foods are high in calcium, vitamin D, and protein. But can certain foods and drinks make osteoporosis worse? 

Can your diet contribute to bone density loss? 

Yes. Your diet can contribute to bone density loss. 

Not getting enough calcium, vitamin D, and protein in your diet can lead to osteoporosis. Calcium and phosphorus are elements that make your bones strong. Much of your bone mass is made up of calcium. But other parts of your body need calcium too. When your body senses that there’s not enough calcium in your bloodstream, it secretes parathyroid hormone.

Parathyroid hormone triggers your bones to release calcium into the bloodstream to keep your overall calcium levels stable. But every time your body borrows calcium from your bones, your bones get weaker, and you lose bone density.  

Not getting enough vitamin D also weakens your bone density. Vitamin D helps your body absorb calcium. Without vitamin D, the body absorbs less than half the calcium it normally would. So not getting enough vitamin D also impacts your ability to maintain a healthy bone density. 

Protein makes up about one-third of your bone mass. Not getting enough protein in your diet can also lead to weaker bones. 

Some foods can also impact your bone density by causing the body to release more stored calcium from bones. This can weaken your bone density. 

This process doesn’t impact your overall bone health as much as not getting enough calcium and vitamin D. So, you don’t have to completely cut these foods out, but it’s a good idea to enjoy them in moderation if you have osteoporosis. Here are the five foods and drinks to avoid if you have osteoporosis. 

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• It’s not just your diet — medications can increase your risk of osteoporosis too. Take a look at these 10 medications that can cause bone weakness. 

• Are you thinking about starting medication for osteoporosis? Learn about your options and find the right one for you.

1. Foods high in sodium

Sodium is an element that plays an important role in bone health. You need some sodium to keep your bones healthy. But too much sodium may be harmful to your bones. Researchers still aren’t sure how much sodium is too much when it comes to bone health. 

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In food, sodium is usually found as salt. Early bone research showed that too much salt could lead to high levels of urine calcium. In other words, too much salt causes the body to lose calcium. This in turn could raise the risk of developing osteoporosis.

But some recent research says just the opposite. In one study, people who ate less than 2 g of sodium a day had lower bone density.  

The truth may lie somewhere in the middle. Experts advise limiting your sodium intake to 2,300 mg per day if you have osteoporosis. 

2. Caffeine

Caffeine does affect bone health. It can stop the body from making new bone and can affect how the body processes calcium. Early research suggested that too much caffeine consumption led to higher levels of calcium in urine. More recent research shows that 800 mg of caffeine increases the amount of calcium in your urine. 

But does this calcium loss translate into a higher risk for developing osteoporosis? It’s not clear. There’s a lot of debate around caffeine and bone health. Some research suggests that age, sex, and even caffeine sources can impact the answer. 

Other research suggests that it’s the amount of caffeine that matters. In one study, drinking four or more cups of coffee each day was associated with a higher risk of developing osteoporosis. 

The FDA recommends that people limit their caffeine intake to 400 mg per day. Right now, there’s no absolute recommendation on limiting caffeine intake if you have osteoporosis. But experts suggest consuming it in moderation. It’s a good idea to keep to the 400 mg recommendation.

3. Soda

You may have heard that sodas can impact your bone health. Studies have documented that people who drank more soda had lower bone densities and a higher risk of hip fractures. 

But it’s still not quite clear what explains this association. Carbonation and acid levels don’t seem to be the reason why soda intake is linked with osteoporosis. But it’s possible high levels of added sugar are to blame. 

Sugar, like salt, can cause the body to lose calcium in the urine. Diets high in sugar have also been linked to lower vitamin D stores. Experts recommend limiting foods that are high in added sugar, like soda, if you have osteoporosis. Instead, try bone healthy drinks like milk and plain water.

4. Alcohol

Like soda, some studies have linked alcohol intake with osteoporosis. One study noted that people who drank just one alcoholic drink per day had a 40% higher risk of developing osteoporosis compared to people who didn’t consume alcohol at all.  

But another study suggested that people who drank up to two alcoholic drinks per day actually had better bone mineral density compared to those who didn’t drink alcohol at all. Another study noted that alcohol intake was linked to higher bone density after menopause.

But heavy drinking — 15 or more drinks per week for men and 8 or more drinks per week for women — is linked to osteoporosis and bone weakness. 

Experts don’t recommend drinking alcohol to support bone health. If you don’t already drink alcohol, you don’t need to start, especially when considering alcohol’s other effects on your health. But if you do drink alcohol, it’s best to follow the Dietary Guides for Americans. Experts recommend two drinks or less per day for men and one drink or less for women. 

5. Wheat bran

Wheat bran is a whole grain that’s rich in fiber. It’s a great addition to your daily diet. But it also contains phytates, which are naturally occurring compounds that can keep your body from absorbing calcium. This only applies to 100% wheat bran, which can be found in some cereals, flours, and breads. 

Luckily, you don’t have to cut wheat bran out altogether. Just make sure you don’t eat wheat bran products at the same time as high-calcium and vitamin D foods. For example, don’t eat wheat bran cereal with milk. And if you take calcium and vitamin D supplements, wait at least 2 hours after taking them before eating wheat bran. 

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Written by:

Ronald W. Dworkin, MD, PhD

Ronald W. Dworkin, MD, is a board-certified anesthesiologist who has been practicing anesthesiology in a community hospital for 30 years. He has taught in the honors program at George Washington University for over 10 years and works as a senior fellow at the Hudson Institute.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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