Osteoporosis warning as 5 everyday foods could be secretly harming your bones, says doctor

Consuming too many acid-producing foods can force the body to extract vital minerals from bones to maintain proper pH levels, potentially causing long-term skeletal damage. According to nutritionist Janelle Bober, soft drinks are particularly harmful because they contain phosphoric acid.

The registered dietitian explained to GB News that diets high in acidic foods trigger a mechanism where the body must neutralise excess acid to preserve blood pH balance.

"To buffer this, our body typically uses its alkaline mineral stores found in bone, which can definitely impact our bone metabolism," she explained.

This process involves pulling calcium and magnesium from bone stores, as these represent the body's most readily available alkaline minerals not actively engaged in metabolic processes.

The distinction between acid-forming and alkaline foods lies in the residues they leave after digestion and metabolism.

"Acidic foods, or foods that leave acidic residues, are mostly animal proteins, cheese and dairy products, grains (especially refined grains like pasta or rice), processed and packaged foods, and soft drinks, specifically cola, because it has phosphoric acid," Janelle explained.

These foods contain sulphur-containing amino acids such as methionine and cysteine, along with phosphorus or chloride, which generate sulphuric and phosphoric acids during metabolism.

In contrast, alkaline or base-forming foods include fruits, vegetables, legumes, tubers like potatoes and yams, herbs, spices and mineral water.

The cumulative effects of acid-producing diets manifest through measurable changes in bone structure and strength.

"When we look at how acid-producing diets can affect our bone metabolism, it typically happens over time - it's not just going to be a one-off event," Janelle noted.

Research indicates that prolonged dietary acid load can result in mild systemic acidosis, where blood pH drops below optimal levels.

"Some studies show that diets higher in acid load can cause lower bone mineral density in femurs and our spinal column," she said.

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In one meta-analysis, a 12 per cent increased fracture risk amongst individuals consuming high dietary acid loads was revealed.

Janelle emphasised the importance of maintaining adequate protein intake whilst incorporating more alkaline foods to protect bone health.

"We want to maintain adequate protein intake through complementary proteins that include all essential amino acids from animal sources, but also including plants, because plant source proteins have less of an acid load while still providing high-quality protein sources," she advised.

She recommended consuming at least five servings of fruits and vegetables daily to decrease fracture risk.

"Stay hydrated, as our kidneys play a huge role in managing acid excretion and alkaline formation, and staying hydrated helps our kidneys function more efficiently," Janelle added.