Strong bones aren’t just about drinking milk or taking a supplement. What you eat matters too, because some foods can work against your bones by stealing minerals or making calcium absorption harder. Here are 10 foods that could be quietly chipping away at your bones right now.
10. White Bread
Refined grains like white bread and white rice may fill you up, but they don’t offer much for bone strength. Refining grains can strip away magnesium and other minerals that are essential for bone health. Also, diets high in refined grains are more acid-producing, causing your body to pull calcium from bones to restore balance.
9. Sugary Drinks
High sugar intake has been linked to poorer bone mineral density and increased fracture risk in adults and teens. The problem is too much sugar, which promotes inflammation and alters calcium metabolism. A simple switch to unsweetened tea or milk alternatives can cut sugar and keep your bones strong.
8. Salty Snacks
A diet high in salt doesn’t just raise blood pressure. It can also quietly weaken your bones. High sodium intake makes your kidneys flush calcium out through urinating. The result? Reduced calcium amount in your body to strengthen bones. Processed foods like chips, instant noodles, and canned soups are some of the biggest culprits.
7. Red Meat
Red meats give us protein and iron, but fatty cuts loaded with saturated fat can hurt your bones. Studies show that diets high in saturated fat may reduce calcium absorption. That’s because fat can bind calcium in the gut. Relying heavily on fatty meats can also lead to crowding out bone-friendly foods like veggies, dairy, and legumes.
6. Soybeans
Soybeans are a great source of protein, but in their unfermented form (plain soybeans or soy flour), they’re high in phytates, which block calcium absorption. The effect is much stronger when soy is eaten raw or is minimally processed. Better to switch to fermented soy products like miso, tempeh, and soy sauce because they naturally break down phytates.
5. Wheat Bran
That hearty bowl of bran cereal? It may not be as bone-friendly as you think. Wheat bran is also loaded with phytates, limiting how much calcium your body can absorb from the same meal. For instance, a glass of milk paired with the cereal may deliver less calcium than drinking milk alone.
4. Rhubarb
Rhubarb is one of the highest oxalate foods out there. Meaning, most of its calcium is locked away and your body won’t be able to use it. One cup of cooked rhubarb has hundreds of milligrams of oxalates that bind dietary calcium. You can still enjoy the nostalgic rhubarb pie, though. Just do it occasionally and meet your calcium needs elsewhere.
3. Spinach
Spinach is high in calcium…on paper. That’s right, because much of it never makes it to your bones. Similar to rhubarb, spinach is also high in oxalates. But don’t worry, spinach is still rich in fiber and vitamin K, which are helpful for overall health. For your calcium needs, consider low-oxalate sources like kale or bok choy.
2. Coffee
Coffee lovers, check this out. Too much caffeine may be robbing your bones. Studies suggest that high doses (three or more cups of coffee daily) can increase calcium loss via urine and reduce calcium absorption. The good news? There’s no need to ditch your morning brew. Keep your caffeine intake at a moderate level or pair with calcium-rich foods like fortified oat milk or a slice of cheese.
1. Cola Sodas
That daily cola could be slowly chipping away at your bones. Research shows women who drink cola regularly have lower hip bone density, even if they meet their calcium needs. Non-cola sodas don’t show the same effect, though. The culprit could be phosphoric acid and caffeine, which alter calcium balance and increase calcium loss through urinating.