Your 7-Day Osteoporosis Diet Plan

Foods to limit or avoid

High-salt foods

Excess salt consumption can cause your body to release calcium, which is harmful to your bones. Avoid foods that contain more than 20 percent of the daily recommended value for sodium. Limit your intake to no more than 2,300 mg per day whenever possible.


While a moderate amount of alcohol is considered safe for those with osteoporosis, excess alcohol can lead to bone loss. According to the National Osteoporosis Foundation, drinks should be limited to about two per day.


While beans have some healthy attributes for women with osteoporosis, they’re also high in phytates. These compounds affect your body’s ability to absorb calcium.

However, you can reduce the amount of phytates in beans: First soak them in water for two to three hours before cooking, and then drain the beans and add fresh water for cooking.

Wheat bran

Not only does wheat bran contain high levels of phytates, which can hinder calcium absorption, but 100 percent wheat bran is the only food that seems to reduce the absorption of calcium in other foods eaten at the same time.

Therefore, if you take calcium supplements, don’t take them within two to three hours of eating 100 percent wheat bran.

Excess vitamin A

Too much of this nutrient is associated with having adverse effects on bone health. This isn’t likely to happen through diet alone.

However, those who take both a multivitamin and fish liver oil supplement — also high in vitamin A — daily may have increased risk for adverse health effects from excess vitamin A consumption.


Caffeine can decrease calcium absorption and contribute to bone loss. Drinks such as coffee, tea, sodas, and energy drinks all contain varying amounts of caffeine, so choose these beverages in moderation.

Now that you know what nutrients are important when you have osteoporosis, here’s a recommended seven-day plan. Always talk with your doctor before beginning a new meal plan to ensure it doesn’t interfere with any medications or health conditions you may have.

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