Foods That Reduce the Side Effects of Steroids

October 11, 2025 •

4 min read

According to the National Jewish Health, steroids like prednisone can disrupt the body's use of essential nutrients and lead to various adverse effects. Understanding what foods reduce the side effects of steroids is crucial for managing these issues and supporting your overall health during treatment.

Quick Summary

Optimizing your diet with specific foods can help mitigate the common adverse effects of steroid medication, such as weight gain, bone density loss, and high blood pressure. By focusing on nutrient-rich options, you can better manage your health while on treatment.

Key Points

Low Sodium Diet: A diet low in salt helps prevent fluid retention and manage blood pressure, common side effects of steroids like prednisone.
High Potassium Intake: Eating potassium-rich foods such as bananas and spinach helps regulate the body's sodium balance and reduces swelling.
Adequate Calcium and Vitamin D: These nutrients are critical for counteracting steroid-induced bone loss and preventing osteoporosis, especially during long-term use.
Complex Carbohydrates and Fiber: Opt for whole grains and fiber-rich fruits and vegetables to help stabilize blood sugar levels and control appetite spikes.
Lean Protein Sources: Incorporating lean protein helps maintain muscle mass, manage appetite, and supports overall immune function.
Small, Frequent Meals: This eating pattern can help regulate blood sugar, curb cravings, and prevent the overeating often associated with steroid treatment.
Stomach-Soothing Foods: Ginger tea and other mild foods can help alleviate stomach irritation and discomfort caused by steroid medication.

Managing Steroid Side Effects with Strategic Nutrition

Steroid medications, particularly corticosteroids like prednisone, are powerful anti-inflammatory drugs used to treat a variety of conditions, from autoimmune diseases to severe allergies. While highly effective, they are also notorious for a range of side effects, including weight gain, increased appetite, elevated blood sugar, fluid retention, and bone density loss. By incorporating strategic dietary changes, you can actively work to counteract many of these unwanted outcomes and support your body throughout the treatment process.

Combatting Fluid Retention with Low-Sodium Foods

Steroids can cause the body to retain excess fluid and sodium, leading to swelling (edema) in the ankles, hands, and face, as well as higher blood pressure. A low-sodium diet is a cornerstone of managing this side effect. Limiting processed foods is key, as they are often packed with hidden salt.

Foods to focus on:

Fresh Fruits and Vegetables: These are naturally low in sodium and high in essential nutrients. Examples include bananas, oranges, spinach, and cantaloupe, which are also rich in potassium.
High-Potassium Foods: Potassium helps balance sodium levels and increase urine production, flushing out excess fluid. Include foods like baked potatoes (with skin), apricots, dried prunes, spinach, and yogurt.
Lean Protein Sources: Opt for fresh, lean meats, poultry, and fish over processed alternatives like deli meats and bacon, which are high in sodium.
Herbs and Spices: Flavor your food with fresh herbs, spices, and lemon juice instead of relying on salt.

Protecting Bone Health with Calcium and Vitamin D

Long-term steroid use is a major risk factor for osteoporosis, where bones become weak and fragile. Consuming adequate amounts of calcium and vitamin D is essential for protecting bone density.

Foods for strong bones:

Calcium-Rich Foods: Dairy products are excellent sources of calcium. Choose low-fat milk, yogurt, and cheese. For non-dairy options, incorporate leafy greens like kale and broccoli, beans, and calcium-fortified orange juice and tofu.
Vitamin D-Fortified Foods: Vitamin D is crucial for calcium absorption. Look for fortified milk, yogurt, and cereals. Exposure to sunlight also helps the body produce vitamin D.
Oily Fish: Fatty fish like salmon, tuna, and mackerel are rich in both vitamin D and omega-3 fatty acids, which can also reduce inflammation.

Regulating Blood Sugar and Appetite

Steroids can increase blood sugar levels, sometimes leading to a temporary condition called steroid-induced diabetes. The medication can also increase appetite and cause cravings, which contributes to weight gain.

Dietary strategies include:

Focus on Complex Carbohydrates: Choose high-fiber, complex carbs such as whole grains (oatmeal, brown rice), lentils, and other legumes instead of simple sugars. These provide sustained energy and help stabilize blood sugar.
Prioritize Lean Protein: Incorporating protein with every meal helps promote satiety and prevent overeating. Good sources include fish, eggs, and beans.
Eat Regular, Smaller Meals: Eating 5-6 smaller meals throughout the day can help manage hunger pangs and keep blood sugar levels more stable than three large meals.
Avoid Simple Sugars: Steer clear of sugary drinks, candy, pastries, and other concentrated sweets, which cause rapid spikes in blood glucose.

Comparison of Key Steroid Side Effects and Dietary Solutions


Steroid Side Effect	Primary Dietary Strategy	Specific Food Recommendations
Fluid Retention	Reduce Sodium, Increase Potassium	Fresh vegetables, bananas, baked potatoes, low-sodium dairy
Weight Gain	Control Calorie Intake, Boost Protein	Lean protein (fish, poultry), fruits, vegetables, high-fiber whole grains
High Blood Sugar	Limit Simple Sugars, Choose Complex Carbs	Whole grains (oatmeal), legumes, fibrous vegetables, fruits
Bone Density Loss	Ensure Sufficient Calcium & Vitamin D	Low-fat dairy, fortified milk, leafy greens, oily fish
Stomach Irritation	Small, Frequent Meals, Manage Caffeine/Spices	Ginger tea, smaller portions, limit citrus and spicy foods

Addressing Stomach and Mood-Related Side Effects

Steroids can sometimes cause stomach irritation, leading to symptoms like gastritis or ulcers. A few dietary adjustments can provide relief.

Take medication with food: Taking oral steroids with food can help protect the stomach lining.
Ginger: Ginger tea or ginger candies can be effective for soothing stomach discomfort.
Avoid Irritants: Limiting caffeine, alcohol, excessive citrus, and spicy foods can prevent worsening stomach issues.

Some patients may also experience mood swings, irritability, or anxiety. Eating a balanced diet rich in complex carbohydrates and omega-3 fatty acids can support mood stability. Complex carbohydrates increase serotonin levels, and omega-3s are beneficial for brain health.

Conclusion: A Proactive Approach to Nutrition

Living with a chronic condition requiring steroids can be challenging, but a well-planned diet offers a powerful way to mitigate many of the medication's adverse effects. From combatting fluid retention with potassium-rich foods to protecting bones with calcium and vitamin D, your food choices matter. Adopting a proactive nutritional strategy that is low in sodium and simple sugars, while high in lean protein, fiber, and essential minerals, can significantly improve your quality of life. Always discuss any major dietary changes or supplementation with your doctor or a registered dietitian to ensure they align with your specific medical needs.

Managing Prednisone Side Effects is a helpful resource that further details ways to lessen the impact of corticosteroid therapy.

Frequently Asked Questions

To manage steroid-induced weight gain, focus on a diet with smaller, more frequent meals rich in lean protein, high-fiber complex carbohydrates, and plenty of fresh fruits and vegetables. Limit high-fat, sugary, and processed foods that contribute to weight gain.

To combat bone loss (osteoporosis), consume plenty of calcium-rich foods like low-fat dairy, leafy greens, fortified milk alternatives, and beans. Also, ensure adequate vitamin D intake from fortified cereals, oily fish, and supplements as recommended by your doctor, since vitamin D helps with calcium absorption.

Managing fluid retention involves reducing your sodium intake by avoiding processed and canned foods, while increasing your potassium intake with foods such as bananas, baked potatoes, spinach, and yogurt. Drinking plenty of water can also help regulate fluid balance.

Yes, some foods can help soothe stomach discomfort. Taking your medication with food can protect your stomach lining, and drinking ginger tea can relieve irritation. It is also recommended to limit acidic and spicy foods, as well as caffeine and alcohol.

To control increased appetite, eat smaller, more frequent meals to maintain steady hunger levels. Choose high-protein and high-fiber foods that promote satiety, such as lean meats, legumes, and whole grains.

To prevent high blood sugar, you should avoid or limit foods and drinks high in simple sugars, such as candies, pastries, soda, and fruit juices. Instead, opt for complex carbohydrates like whole grains and vegetables.

While not a cure, a balanced diet can support better mood regulation. Eating complex carbohydrates can help increase serotonin levels, and consuming omega-3 fatty acids found in fish can support overall brain health. Staying hydrated is also important for mental well-being.