Osteoporosis is a condition characterized by low bone mass and deterioration of bone tissue. This can lead to an increased risk of fractures, especially in the hip, spine and wrist. Osteoporosis affects around 200 million women worldwide. It is often called the “silent disease” because bone loss occurs without symptoms until a fracture happens. There are many factors that contribute to the development of osteoporosis including poor nutrition, lack of physical activity, smoking, excessive alcohol intake, and family history. An important nutritional consideration for those with or at risk for osteoporosis is getting adequate amounts of calcium and vitamin D which are essential for healthy bones. This leads to the question: can you eat bread if you have osteoporosis? Let’s take a closer look.
Bread and Osteoporosis
Bread can be part of a healthy diet for those with osteoporosis. However, there are some things to consider when choosing bread:
Calcium Content
Getting enough calcium is critical for bone health. The recommended daily intake of calcium for adults over 50 years old is 1,200mg. Bread is not a good source of calcium, containing around 20-80mg per slice. So bread alone cannot meet calcium needs. Individuals with osteoporosis need to rely on other food sources of calcium like dairy products, fortified plant-based milk, canned fish with bones, legumes, leafy greens, and calcium-fortified foods and beverages.
Vitamin D Content
Vitamin D aids in the absorption of calcium to support bone mineralization. Older adults need 800-1000 IU of vitamin D daily. Bread is not naturally high in vitamin D, again containing minimal amounts per slice. Look to fortified breads, fortified plant-based milk, fatty fish, egg yolks, and fortified cereals to meet vitamin D needs. Some individuals with osteoporosis may need vitamin D supplements if optimal levels cannot be reached through food sources alone.
Fiber Content
Adequate fiber intake is beneficial for overall health and can support bone health. Fiber-rich breads provide prebiotics that enhance calcium absorption. Look for breads with at least 2-3 grams of fiber per slice. 100% whole wheat bread is a good choice.
Sodium Content
Excess sodium causes calcium excretion through the kidneys so limiting sodium intake supports bone health. Look for bread with less than 150mg sodium per slice. Check labels for added salt or sodium bicarbonate. Low-sodium breads and homemade breads with little or no added salt are better options.
Phytate Content
Phytates are compounds found in grains like wheat that bind minerals like calcium and inhibit absorption. Sprouted grains and sourdough breads have reduced phytate content to allow for better mineral absorption. These can be good choices for osteoporosis.
| Bread Type | Calcium (mg) | Vitamin D (IU) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|
| White bread | 22 | 0 | 0.6 | 130 |
| Whole wheat bread | 60 | 0 | 3 | 110 |
| Sprouted grain bread | 35 | 0 | 2 | 105 |
| Sourdough bread | 40 | 0 | 1 | 260 |
| Calcium-fortified bread | 250 | 0 | 2 | 120 |
| Vitamin D-fortified bread | 60 | 100 | 3 | 110 |
Gluten Considerations
Some individuals need to follow a gluten-free diet for medical reasons like celiac disease or gluten sensitivity. Gluten-free breads often contain flours like rice, quinoa, buckwheat, millet that have lower mineral content compared to wheat flour. Look for nutrient-fortified gluten-free breads or breads made with nut flours. Supplementation may be needed to support bone health on a strict gluten-free diet. Consult with a registered dietitian.
Healthy Bread Options for Osteoporosis
When choosing bread with osteoporosis in mind, look for options that provide calcium, vitamin D, fiber and less sodium. Some healthy options include:
– 100% whole wheat or whole grain bread
– Sprouted grain breads like Ezekiel bread
– Sourdough bread
– Calcium-fortified bread
– Vitamin D-fortified bread
– Low-sodium breads
– Gluten-free breads made with nut flours or fortified gluten-free breads
– Homemade breads using whole grain flours and little added salt
– Look for bread with added seeds like sesame, chia or poppy seeds for extra calcium
Tips for Getting Enough Calcium and Vitamin D
Since bread alone won’t provide adequate calcium and vitamin D, those with osteoporosis need to get these nutrients from other food sources as well. Here are some tips:
– Eat dairy products like milk, yogurt and cheese daily
– Choose plant-based milks and yogurts fortified with calcium and vitamin D
– Eat canned salmon or sardines with bones 2-3 times per week
– Include collard greens, kale, broccoli, bok choy in your diet
– Look for orange juice and plant milks fortified with calcium and vitamin D
– Consider taking calcium and vitamin D supplements if optimal intakes cannot be reached through food sources alone
– Get adequate vitamin D through safe sun exposure
– See a registered dietitian to develop a personalized nutrition plan to meet your needs
Sample Meal Plan with Bread
Here is a sample one day meal plan including bread to meet the nutrition needs for osteoporosis:
Breakfast:
– 1 cup Greek yogurt with 1/2 cup blueberries
– 1 slice sprouted grain toast with 1 tbsp almond butter
– 1 cup fortified almond milk
Snack:
– 1 oz cheddar cheese
– 6 whole grain crackers
Lunch:
– Tuna salad sandwich on 2 slices whole wheat bread
– 1 cup low-sodium vegetable soup
– 1 clementine
– 1 cup low-fat milk
Snack:
– 10 almonds
– 1 pear
Dinner:
– 3 oz salmon
– 1 cup cooked quinoa
– 1 cup roasted Brussels sprouts
– 1 slice sourdough bread
This provides approximately:
– 1200 mg calcium
– 800 IU vitamin D
– 25 g fiber
Conclusion
Bread can be part of a healthy diet for those with osteoporosis when some considerations are made. Choose breads that provide calcium, vitamin D, fiber and less sodium. Sprouted grain, sourdough, whole wheat, and fortified gluten-free breads are good options. Still, rely on other food sources like dairy, canned fish, greens and fortified foods and beverages for the majority of your calcium and vitamin D needs. Aim for 1200mg of calcium and 800-100IU of vitamin D daily. Work with a registered dietitian to develop a personalized nutrition plan to support your bone health. With thoughtful food choices that include nutrient-rich bread options, you can safely enjoy bread as part of your osteoporosis nutrition plan.