Osteoporosis Diet: DOs and DON’Ts

Whether you have osteoporosis or fear you might be at risk, here are all the foods you should add to your diet…and all the ones you should banish from your home forever.

DON’T: Eat High-Sodium Foods

We need a little sodium in our diet, but too much isn’t great for our health. You might not want to reach for the regular table salt, either. That, too, can cause calcium loss and weaken your bones over time. Yikes! To keep your bones strong and healthy, avoid high-sodium foods. Processed meats, canned soups, and frozen meals are all sodium bombs in disguise. I know some foods taste better with a little extra salt, but no amount of flavor is worth your bone health!

High-sodium foods to avoid:

• Ham
• Instant pudding
• Vegetable juice
• Pizza
• Boxed potato casseroles
• Pork rinds
• Jerky
• Processed cheese
• Tortillas
• Pretzels
• Pickles
• Hot dogs

DO: Eat Fresh Fruits and Vegetables, Lean Proteins, and Whole Grains

Guess what? Foods like fruits, vegetables, lean proteins, and whole grains actually boost bone health. Many fruits and veggies (like tomatoes and bananas) are high in potassium, which can strengthen your bones and keep them that way! So, try to include a handful of berries or green leafy things with every meal. Or you can blend them into a nice, refreshing smoothie.

DON’T: Drink Alcohol

We all know that drinking and driving is bad. Alcohol and family parties generally don’t mix well, either. But here’s another thing that booze doesn’t pair well with: people who’ve been diagnosed with osteoporosis. Not only does it interfere with your body’s ability to absorb calcium, but it can also increase the risk of falls! So, if you have osteoporosis or even a family history of it, try to avoid alcohol. If you can’t cut it out completely, limit your intake to one drink per day.

DO: Drink More Milk

Remember that whole “Got Milk?” ad campaign where celebrities took glamor shots with full-on milk mustaches? Well, turns out, they were onto something that our moms already knew when they made us drink milk with every meal. Namely, milk is great for your bones. Not only does it contain calcium, but it also contains something equally important to bone health: Vitamin D. “Vitamin D actually does many different things, one of which is helping with calcium absorption,” Dr. Mueller, a primary care physician at Houston Methodist, shared in this 2025 article. Don’t like drinking milk? No problem! Cheese and yogurt are also chock-full of calcium.

DON’T: Drink Soda

If you’re a soda lover, I probably just ruined your day, and I apologize for that. Unfortunately, soft drinks (particularly cola) contain phosphoric acid, which can interfere with calcium absorption. All that to say…if you have osteoporosis, you probably need to put down the soda can. (I know! I hate to be the bearer of bad news!) If you can’t break your soda habit altogether, opt for non-acidic drinks, like ginger ale or lemon-lime soda.

DO: Cut Back on Caffeine

Caffeine is nature’s energy drink. It’s found in many of the drinks we love, like coffee, tea, and soda. But, unfortunately, caffeine isn’t great for people with osteoporosis. According to the Bone Health & Osteoporosis Foundation, caffeine can both “decrease calcium absorption and contribute to bone loss.” Instead of coffee or tea, try out water with lemon or herbal tea. Of course, you always opt for decaf, too! (And yes, as a coffee connoisseur, I know that decaf isn’t quite the same. But it’s probably worth it for your bone health.)

DON’T: Take Too Much Vitamin A

When it comes to Vitamin A, you truly can have too much of a good thing. Don’t believe me? Well, Harvard Health has the details: “[The Nurses’ Health Study] found that women who averaged more than 10,000 IU (3,000 mcg) of vitamin A per day were one and a half times more likely to fracture their hips than women who consumed less than 4,166 IU (1,250 mcg) a day.” And yes, that study also applies to men! So don’t go too crazy with the Vitamin A.

DO: Load Up on Calcium and Vitamin D

Remember, calcium and Vitamin D go hand in hand! So make sure you’re getting enough of both. Per the Dietary Guidelines for Americans, fish (like salmon and tuna) are high in Vitamin D. Orange juice is also a great choice, provided it’s 100% fortified. Also on the list is milk, but not just the kind that comes from a cow. Both soy milk and almond milk are full of Vitamin D, too!

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