4 Delicious Snacks That Fight Osteoporosis—From Balsamic-Glazed Berries To Frozen Yogurt Bark

You’ve always been told to drink milk to maintain strong bones or strength train to build bone density as you age, but what else can you do? It turns out you can also help fight osteoporosis through nutrition—and the bone-building snacks on our list are tasty. We looked at the research and spoke to doctors and dietitians to find four of the best snacks to help fight osteoporosis, plus quick and delicious recipe ideas for each.

Why are women in menopause more at risk of osteoporosis?

Anyone can be impacted by osteoporosis (weak and brittle bones) across their lifespan, but women in menopause face a higher risk. 

“Osteoporosis is a disease where bones become less dense and weaker, which makes them more susceptible to fractures,” explains Pamela M. Peeke, MD, MPH, FACP, FACSM, chief medical officer at Osteoboost. “One of the reasons women become particularly vulnerable around menopause is the dramatic decline in estrogen. Estrogen normally helps keep the balance between the cells that break down old bone and the cells that build new bone in check. When estrogen levels fall, bone resorption [breakdown] can accelerate, and women can lose bone more quickly.”

Why is food a great place to start to fight osteoporosis?

Wouldn’t it be nice to fight osteoporosis with your favorite snacks while simply watching a sitcom or reading your favorite Ann Patchett book? It’s not science fiction. Dr. Peeke says that nutrition is an important piece in the broader picture of fighting osteoporosis. 

“Adequate calcium, vitamin D and protein provide the raw materials needed to maintain bone, while a diet rich in fruits, vegetables and other nutrient-dense foods can provide compounds that may influence inflammation, oxidative stress and bone metabolism,” explains Dr. Peeke. 

4 tasty snacks to fight osteoporosis 

Ready to snack your way to a stronger skeleton? Here’s what our experts recommend: 

Blueberry-pistachio parfait  

In a study published in The American Journal of Clinical Nutrition, postmenopausal women who ate 17.5 grams of freeze-dried blueberries, equivalent to about ¾ cup of fresh blueberries, had a six percent increase in bone calcium retention compared to when they weren’t consuming blueberries.

“One potential explanation is the high concentration of polyphenols in blueberries, particularly anthocyanins,” explains Dr. Peeke. “These compounds are being studied for their effects on oxidative stress, inflammation and the signaling pathways involved in bone remodeling.”

Tasty recipe idea: “Add ¾ cup of blueberries to ½ cup of cottage cheese with cinnamon, a drizzle of honey and a tablespoon or two of pistachios for a well-balanced snack rich in protein, fiber, antioxidants and heart healthy unsaturated fats,” recommends Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.

Frozen yogurt bark

In a new Frontiers in Nutrition study, 20 women ate 200 grams of full-fat plain yogurt every day for 12 weeks and had significant increases in bone mineral density in several key areas (such as the pelvis, which is prone to fractures during a fall) compared with the start of the study.

“Yogurt has a strong nutritional rationale for bone health because it provides calcium, protein and, depending on the product, vitamin D,” says Dr. Peeke. 

Tasty recipe idea: Jackie Bridson, MA, RDN, registered dietitian at Nourish, shares a frozen yogurt bark with figs and pistachios recipe. You’ll need 2 cups plain whole milk or plain greek yogurt, ½ teaspoon vanilla, 1 tablespoon of maple syrup, 2 tablespoons of chopped pistachios, chopped dried figs and a pinch of cinnamon. “Mix yogurt with vanilla and maple syrup,” explains Bridson. “Spread ½-inch thick on a parchment-lined sheet. Top with pistachios, figs and cinnamon. Freeze for about three hours, then break into pieces.”

Balsamic-glazed strawberries 

In a Food & Function study, postmenopausal women who ate 25 grams of freeze-dried strawberry powder, the equivalent of about 1½ cups of fresh strawberries, daily for eight weeks had higher levels of IGF-1, a hormone involved in bone formation.

“Strawberries are particularly rich in polyphenols, including anthocyanins and other compounds with antioxidant and anti-inflammatory properties,” says Dr. Peeke. “Those compounds may influence signaling pathways involved in bone metabolism [the body’s process of breaking down old bones and forming new ones], which gives us a plausible biological explanation for the findings.”

Tasty recipe idea: Bridson shares a recipe for balsamic strawberries with ricotta and almonds. You’ll need 1 ½ cups of sliced strawberries, 1 teaspoon of balsamic vinegar, 1 teaspoon of maple syrup, ½ cup part-skim ricotta and 2 tablespoons of sliced almonds. “Toss strawberries with vinegar and maple syrup, let sit for 10 minutes, then top ricotta with strawberries and toasted almonds,” says Bridson. 

Almond-stuffed chocolate prunes 

Both Harris-Pincus and Bridson recommend adding prunes to your snack list to help fight osteoporosis. “A daily snack of five to six prunes contain vitamin K, boron and polyphenol antioxidants that have been shown to help prevent bone loss,” explains Harris-Pincus. “Keep them in the freezer for a sweet, chewy bite or add them to other nutrient rich foods including Greek yogurt, cottage cheese, salads or protein smoothies.”

Tasty recipe idea: Not the biggest fan of prunes? Bridson’s recipe for almond stuffed prunes with dark chocolate may change your mind. You’ll need 12 pitted prunes, 12 whole almonds, 2 ounces of 70 percent or greater dark chocolate, flaky sea salt and. “Stuff each prune with an almond, then melt the chocolate and dip the prunes into the chocolate. Place on parchment paper, sprinkle with sea salt and refrigerate for 15 minutes,” says Bridson. 

The bottom line on snacks for osteoporosis 

When it comes to fighting osteoporosis, it’s important to take a well-rounded approach. “Diet is most useful as part of a larger strategy that includes resistance and weight-bearing exercise, adequate protein, calcium, vitamin D intake, not smoking, limiting excessive alcohol and getting appropriate bone-density screening and medical treatment,” adds Dr. Peeke. And now you have a few delicious tools to add to your toolbox.

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