Certain foods and drinks, such as eggs and soya beans, can block iron absorption in the body. People with iron-deficiency anemia may need to avoid or limit certain foods or drinks to help restore iron levels.
Iron-deficiency anemia is a common type of anemia that can occur if people do not have enough iron in their bodies.
Diet can play an important part in whether or not people consume enough iron and how well their bodies absorb it. Avoiding certain foods that block iron absorption and including plenty of iron-rich foods and vitamin C may help to treat anemia.
This article lists foods to avoid if people have anemia, foods to include to help increase iron levels, and explains when to contact a doctor.
Certain foods may worsen anemia because they can reduce how much iron the body is able to absorb. If people have anemia, it may be best to limit intake of these foods or avoid consuming them at the same time as iron-rich foods.
According to a
The proteins in eggs and soya beans can inhibit iron absorption. These may appear in items such as:
- baked goods
- soy milk
- tofu
- edamame beans
- tempeh
The review also lists the following foods and drinks that may inhibit iron absorption in the body.
Dairy
The proteins and calcium in dairy may inhibit iron absorption. This includes dairy products such as:
Calcium
Other calcium-rich foods, besides dairy products, may also inhibit iron absorption. Calcium-rich foods
- sardines
- leafy green vegetables
- salmon
- tahini
- fortified orange juice
Discover more nondairy, calcium-rich foods.
Tannins
Tannins are compounds that can inhibit the absorption of iron, particularly the nonheme iron found in plant foods. Tannins can occur in:
Phytates
Phytates, or phytic acid, occurs in many plant foods, including:
Phytic acid binds to iron and prevents the body from absorbing it. According to the Canadian Society of Intestinal Research, the preparation and cooking process destroys phytates, so they tend not to be problematic for most people.
If people have anemia, though, a doctor may recommend limiting the amount of phytates they consume. A person should speak with their doctor about diet if they think certain foods may be preventing iron absorption.
According to the
This includes trying to eat a balanced diet with good sources of iron and vitamin C, which helps support iron absorption.
Young children may develop iron-deficiency anemia if there is not enough iron in their diet. This may happen as a child begins to eat whole foods, often when a child is between 9 months and a year old. Including iron-rich solid foods can help prevent this.
According to a 2022 systematic review of iron-deficiency anemia in females, most dietary interventions to treat anemia are effective. The most effective dietary approach appears to be increasing both iron and vitamin C intake.
Eating iron-rich foods
- beef
- turkey
- mussels
- oysters
- lamb
- spinach
- artichokes
- white beans
- lentils
- green peas
- adzuki beans
- baked potato with the skin on
- sweet potato
- fortified cereals
- prune juice
Vitamin C
People can also try to include vitamin C in their diet, as it
- citrus fruits, such as oranges and grapefruit
- red and green peppers
- tomatoes
- tomato juice
- potatoes
- broccoli
- Brussels sprouts
- kiwifruit
- strawberries
- cantaloupe
People can speak with a doctor if they have signs or symptoms of anemia, such as:
- fatigue or extreme tiredness
- shortness of breath
- feeling dizzy or light-headed
- cold hands and feet
- pale skin
Anemia can occur due to a lack of iron in the diet, certain medications, or heavy menstrual bleeding. Iron-deficiency anemia may also be a sign of an underlying condition
- a gastrointestinal (GI) disorder that causes bleeding in the GI tract, such as celiac disease or an inflammatory bowel disease
- urinary tract bleeding
- a genetic condition that affects iron absorption
- Helicobacter pylori infection
- kidney disease
- obesity or congestive heart failure, which cause inflammation that can make it harder for the body to use iron
A doctor can take a blood test to check iron, ferritin, and hemoglobin levels to diagnose low iron levels or anemia.
Certain foods, such as dairy or calcium-rich foods, may prevent the body from absorbing iron. If people have iron-deficiency anemia, a doctor may recommend limiting these foods until their iron levels improve.
Diet can play an important role in helping to maintain iron levels and treating iron-deficiency anemia. People can try to eat a balanced diet containing plenty of iron-rich foods and vitamin C, which supports iron absorption.
If people have symptoms of anemia, they can talk with a doctor. Dietary changes and, in some cases, iron supplements may help treat iron-deficiency anemia.