Food that you eat can affect and determine the health of your bones. 

Read on to find out which foods can be bad for your bones and lead to osteoporosis (a disease that weakens the bone and makes it prone to sudden, unexpected fractures). 

Foods That Can Cause Osteoporosis

1. Salt: It is a big threat to the bones. A diet with high salt content can cause your body to release more calcium. This loss of bone mineral can make the bones weak and porous. 

2. Carbonated soft drinks: Studies suggest that caffeinated soft drinks, including colas or sodas may contribute to bone loss.

One school of thought believes that phosphorus, a common ingredient in sodas, may cause excessive excretion of calcium in the urine, thereby lowering your calcium levels and weakening bone over time. 

Sugary, caffeinated sodas do not add any essential nutrients to your diet and instead cause more harm to your health. Always try to substitute these with water or milk, whenever possible.

3. Legumes/beans: These may actually prevent your body from absorbing calcium when eaten a lot. However, beans are rich in magnesium, dietary fibre, and few other micronutrients, making them otherwise good for the prevention of osteoporosis. 

4. Alcohol: Need another reason to take it easy on the liquor consumption? 

Chronic and heavy alcohol consumption has been known to contribute to low bone mass, decreased bone formation, an increased incidence of fractures, and delayed fracture healing. 

5. Caffeine: Relax, you do not have to completely give up coffee and tea. However, it may be a good idea to cut back on the number of caffeinated “pick-me-up” cups. 

According to a study, drinking more than three cups of caffeinated coffee or tea a day, may decrease calcium absorption and contribute to bone loss. Try herbal teas which typically do not contain caffeine.

6. Inflammatory food items: Certain food items like tomatoes, mushrooms, peppers, white potatoes and eggplant are inflammatory and can eventually lead to osteoporosis. 

Too much of anything can be harmful and excessive consumption of animal protein (red meat) drains out all the calcium from your bones. Thus, you should specifically limit eating red meat.

A Diet Guide For Osteoporosis Prevention

  • It is necessary to maintain a healthy diet that is low in salt and rich in fresh whole grains, fruits and vegetables, on a daily basis. 

  • Calcium and vitamin D (a fat-soluble vitamin that is very important for the absorption of calcium in your body) must be included in the diet.If you are not getting the recommended amount from your diet alone, you may need to complement it by taking multivitamins or nutritional supplements.

  • Remember that there are things present in your diet that reduce the calcium absorption in your body, such as:

    • Phytic acid: It is present in bread made without yeast, raw beans, seeds, and grains.

    • Oxalic acid: It is found mainly in spinach. It should be consumed in moderation.

    • Sodium: High levels of sodium will interfere with calcium retention which is why you must keep your sodium intake down. 

A good diet is only one of the building blocks for healthy bones, the others may include exercising and avoiding certain food items that trigger osteoporosis, as mentioned above.

 “Good health is not a gift, it is an accomplishment”.

Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.