4 Doctor-Approved Foods That Combat Osteoporosis and Keep Bones Strong After Menopause
Discover how much to eat and how to maximize the benefits in midlife and beyond
Lowering your osteoporosis risk doesn’t require complicated supplement routines or drastic dietary overhauls. The real secret? Simple, delicious foods you probably already love. These nutrient-packed, everyday staples support bone strength, lower your fracture risk and taste amazing. Here we explore four doctor-approved foods to eat to combat osteoporosis naturally.
What is osteoporosis?
“Osteoporosis is a chronic bone disease that causes bones to become weak and prone to breakage,” explains Jennifer Brown, MD, a dual board-certified physician in family medicine and obesity medicine. That’s a problem, since “People who have osteoporosis can experience bone fractures from even mild falls.”
What causes osteoporosis?
“It happens when your body doesn’t get enough calcium, vitamin D or when bone loss naturally occurs with age,” says Raj Dasgupta, MD, Chief Medical Advisor for Sleepopolis. “When you don’t get enough calcium, your body takes it from your bones, which weakens them over time.”
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Hormonal shifts also play a role. “Osteoporosis usually occurs in postmenopausal women as estrogen levels decline,” says Dr. Brown. She adds that other risk factors for low bone mass include:
- Smoking
- Alcohol
- Medications including SSRIs (antidepressants), steroids and proton pump inhibitors used to treat acid reflux and ulcers.
When it comes to maintaining bone health, early prevention is important—it’s hard to know you have osteoprosois unless you experience a break. “Osteoporosis, known as a ‘silent disease’, usually doesn’t have any symptoms,” says Dr. Brown. “Most people don’t know they have the disease until they fall and break a bone. Some people can develop a stooped posture or severe back pain from a vertebral fracture as their first sign of osteoporosis.”
Why is food a good strategy to combat your osteoporosis risk?
If you already take supplements for healthy bones, you may think food sources are optional. But those packed with vitamins and minerals are a key component of bone health.
“A diet rich in foods that contain essential nutrients like calcium, magnesium and vitamin D helps prevent osteoporosis,” says Dr. Brown. “Studies show that it’s better to consume these nutrients through healthy foods than through vitamin supplementation.”
4 foods to eat to combat osteoporosis
Want to reduce your risk of bone loss, but not sure where to start? Our experts shared four nutritious (and tasty!) foods that can help.
Canned sardines
If you’ve spent any time on TikTok lately, you’ve likely seen videos of users trading sweet breakfast items for savory, protein-rich options like sardines. But here’s what many people don’t know: Sardines are one of the best foods for bone health.
“Canned sardines are an excellent choice for helping to prevent osteoporosis,” says Dr. Brown. “Sardines are a good source of calcium, vitamin D, protein and omega-3 fatty acids, all of which are vital for optimal bone health. Vitamin D is essential because it helps the body absorb calcium more effectively.”
How to consume it: “I advise women who want to incorporate sardines into their diet to aim for two to three servings a week,” says Dr. Brown. “Each serving is 3 ounces. King Arthur Sardines in olive oil is a good option that is relatively low in sodium.”
Leafy greens
Your go-to kale salad or collard greens recipe isn’t just delicious—it’s actively supporting your bones by bolstering your calcium intake with every tasty bite.
“Leafy greens [spinach, kale and collard greens] provide both calcium and magnesium,” says Dr. Dasgupta. “Calcium strengthens bones, while magnesium supports muscles and helps keep bones healthy. These greens are easy to add to meals and can help maintain bone strength naturally.”
How to consume it: Dr. Dasgupta recommends eating one to two cups of leafy greens daily and having them cooked or raw, however you prefer it.
Yogurt
You aready know that calcium is a key nutrient for bone health. But yogurt delivers so much more than that. “Yogurt is a great choice for combating osteoporosis,” says Dr. Brown. “It contains calcium, vitamin D and protein, all of which are vital for bone health. Calcium is an essential mineral for bone strength, and proteins provide the scaffolding to support bone formation.”
“A large observational study found that consuming yogurt regularly increases hip bone density and may be protective against hip fractures,” adds Dr. Brown, citing Archives of Osteoporosis research.
How to consume it: “Women at risk of osteoporosis should aim to consume one serving of yogurt daily, which is 6 ounces,” says Dr. Brown. “I recommend Chobani plain Greek yogurt. It’s full of calcium and protein, but doesn’t have added sugars or flavorings.”
Prunes
Ready to switch up your fruit routine? Consider adding prunes to your diet. These chewy, plum-like fruits aren’t just delicious—they’re bone strength powerhouses.
“Prunes are helpful because they contain nutrients like vitamin K, potassium and antioxidants that support bone strength,” says Dr. Dasgupta. “Studies suggest prunes may help slow bone loss in postmenopausal women.”
How to consume it: “It’s a good idea to incorporate 50 grams, equivalent to five or six prunes, into your diet daily,” says Dr. Brown. “I would advise women to introduce them gradually to avoid unpleasant GI side effects.”
The bottom line on foods to combat osteoporosis
Preventing osteoporosis doesn’t have to feel overwhelming. By adding these simple, delicious foods to your routine, you’re taking a powerful step to protect your bones.
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