When we think about keeping our bones strong, most picture a glass of milk, a brisk walk in the sunshine, or maybe a calcium supplement.
But what if some of the foods you’re eating every day are quietly undermining your efforts, potentially putting you at risk of osteoporosis?
Osteoporosis, often called the ‘silent disease’, weakens bones and makes them more likely to break. It’s a major concern for Australians, especially women, with one in three women and one in five men over 50 experiencing osteoporotic fractures.
While genetics, age, and lifestyle all play a role, what you eat can surprisingly impact your bone health.
Recently, nutritionists have sounded the alarm about certain everyday foods that, due to their high acid content, could be secretly harming bones.
Let’s look closer at these culprits, why they matter, and what you can do to protect your skeleton for years. Our bodies work hard to keep our blood at a slightly alkaline pH.
When we eat highly acidic foods, our bodies may draw on alkaline minerals—like calcium—from our bones to neutralise the acid. Over time, this can lead to a gradual loss of bone density.
While the science is still evolving, many experts agree that a diet high in acid-forming foods and low in alkaline foods (like fruits and veggies) can tip the balance in the wrong direction.
Here are the five everyday foods that could be harming your bones.
1. Processed meats
Bacon, ham, sausages, and deli meats are not only high in salt and preservatives but also acid-forming. Excess salt can cause your body to lose calcium through urine, further weakening bones.
2. Soft drinks (especially colas)
That afternoon can of cola might be refreshing, but it’s loaded with phosphoric acid. High phosphorus levels can interfere with calcium absorption, and studies have linked regular soft drink consumption to lower bone mineral density.
3. White bread and refined grains
White bread, pastries, and other refined grains are stripped of nutrients and are acid-forming. They also lack the magnesium and other minerals in whole grains that help support bone health.
4. Alcohol
A glass of wine now and then is fine, but regular heavy drinking can interfere with your body’s ability to absorb calcium and vitamin D, both crucial for strong bones. Alcohol also increases the risk of falls, which can be catastrophic for those with fragile bones.
5. Caffeinated beverages
Coffee and strong black tea are beloved by many, but too much caffeine can increase calcium loss in urine. If you drink more than three cups daily, it might be time to cut back or balance it with extra calcium-rich foods.
The good news is, you don’t have to give up all your favourites. Moderation is key. Here are some bone-friendly swaps and additions:
- Load up on leafy greens like kale, spinach, and bok choy for calcium and magnesium.
- Enjoy dairy or fortified plant milks for a calcium boost.
- Snack on nuts and seeds, especially almonds and chia seeds.
- Eat plenty of fruits and vegetables—they’re naturally alkaline and packed with bone-protective nutrients.
- Choose whole grains over refined ones for extra minerals and fibre.
Osteoporosis isn’t inevitable; minor changes to your diet and lifestyle can make a big difference.
Being mindful of acid-forming foods and making bone-friendly choices can help keep your skeleton strong and resilient.
Have you made any changes to your diet for bone health? Have you noticed a difference? Share your experiences, tips, or questions in the comments below—let’s help each other stay strong and healthy!
Also read: How to boost bone health and reduce risk of osteoporosis and fractures
