Broken bones are quite common, and the most common broken bones are those of the arms and legs. A broken bone can be a very painful experience, but there are some foods that you should avoid with broken bones.
Broken bones are a fact of life for some, especially those with osteoporosis. As you begin to recover from your broken bone, it’s important to continue taking care of yourself, including choosing the right foods for healing. Here are the foods you should avoid with broken bones.
1. Try to avoid eating foods that encourage your body to use calcium, such as:
- Milk and dairy products
- Soy products
- Nuts and seeds, including walnuts, almonds, peanuts, pecans, and sesame seeds.
- Green leafy vegetables such as kale, spinach, and Swiss chard. Broccoli is also on this list because it contains oxalates that inhibit the uptake of calcium (although there could be other reasons to eat or avoid eating broccoli).
- Soybeans – also called edamame beans – are a type of legume; they are not related to soy nuts or soy protein that is often used in vegan cooking. However, you can still eat them if you like them! It’s just important not to overdo it with edamame during your recovery period.
2. Nuts and seeds
Nuts and seeds are high in fat, which means they’re also high in calories. While this isn’t a problem when you’re healthy and fit, it can be if you have a broken bone. You’ll want to avoid nuts and seeds if you’re trying to lose weight, or if they just don’t agree with your digestive system. Some people may also be allergic to nuts or seeds, so it’s best not to take any risks when there are other options available.
Also, many nuts are extremely high in sodium (salt), which could cause adverse effects on your health if consumed too often or in large quantities. If possible, avoid all processed foods altogether until after the fractured bone has healed completely.
3. Sardines or canned salmon with edible bones
- Sardines or canned salmon with edible bones
You may want to think twice before consuming sardines or canned salmon, as these are also high in calcium and phosphorus. While this nutrient profile can be beneficial for your bones and muscles, the risk of broken ones is higher when you have an injury.
If you have a fracture, it’s best to avoid raw fish entirely until your bone has healed, even if that means cutting out sushi from your diet.
4. Dried beans
Dried beans are a great source of fiber, protein, iron, zinc, magnesium and other minerals. They also contain folate and potassium. The high-fiber content helps prevent constipation while the protein keeps you full longer so you can avoid overeating, but be careful not to eat too much of it or you might risk breaking another bone.
5. Fortified orange juice
Fortified orange juice is a good source of calcium, but you should take care not to overdo it. If you’re worried about how much calcium you’re getting, try changing your routine and eating foods that are naturally high in the mineral instead.
Calcium can be found in milk and milk products like cheese or yogurt, as well as leafy green vegetables like spinach.
6. Fortified breads, cereals and pastas
You also want to avoid fortified breads, cereals and pastas because the calcium in these foods isn’t absorbed as well as that in foods that naturally contain calcium (i.e., dairy products). Another reason to avoid them is because they can be high in sodium. Calcium supplements are the best way to get calcium if you’re unable to eat dairy products or fortified products. However, if you have a history of kidney stones and need to take a supplement containing vitamin D or K2 (see below), check with your doctor first.
7. Canned tuna and milk are high in protein, which is linked to osteoporosis risk, so it’s important to avoid over-consuming them too
You should also avoid consuming high-protein foods like canned tuna and milk, which are known to increase the risk of osteoporosis. Protein can also be found in fish, dairy products, tofu and eggs. If you need more calcium in your diet after breaking a bone (which is recommended), consult your doctor about how much extra calcium you should be getting from these sources.
If you think you need more calcium, consult your doctor before you start a supplement
If you think you need more calcium, consult your doctor before you start a supplement. “Calcium is important for bone health,” says Dr. Andrew Kerklaan, a professor of orthopedic surgery at the Mayo Clinic in Rochester, Minnesota. “But it’s also important for muscle health and nerve health and heart health [and] blood pressure and blood sugar control.”
Many people take calcium supplements because they think these nutrients can prevent broken bones. But this is not true: In fact, some studies have linked calcium supplements to an increased risk of heart disease.
That’s all. If you think you need more calcium, consult your doctor before you start a supplement. It is always helpful to know what foods have the highest amount of calcium so that we can ensure our bones stay strong and healthy.