What foods should you avoid if you have rickets?

October 20, 2025 •

4 min read

Rickets, a condition affecting bone development, is most commonly caused by a severe deficiency of vitamin D and calcium. Therefore, understanding what foods should you avoid if you have rickets is as crucial as knowing what to include, as some foods can actively hinder the absorption of these vital minerals.

Quick Summary

This guide details specific foods and dietary components to limit or avoid when managing rickets, focusing on substances that interfere with calcium and vitamin D absorption. It covers high-phytate, high-oxalate, and high-phosphate foods, as well as the impact of excessive salt, alcohol, and caffeine, offering a strategic approach to diet.

Key Points

Avoid High-Phytate Foods: Limiting whole grains, legumes, and nuts (especially unsoaked or unprocessed) helps prevent compounds from binding with and blocking the absorption of essential minerals like calcium.
Limit High-Oxalate Foods: Consuming less spinach, rhubarb, and beet greens reduces interference with calcium absorption.
Eliminate Processed Foods and Sodas: These often contain phosphate additives that can disrupt the critical mineral balance needed for strong bones.
Reduce Excess Sodium, Alcohol, and Caffeine: High intake of these substances can increase calcium loss or interfere with its absorption.
Do Not Follow an Extremely Low-Fat Diet: As vitamin D is fat-soluble, some healthy dietary fat is required for effective absorption.
Moderate Liver Intake: Limit consumption due to high levels of retinol, a form of vitamin A that, in excess, can weaken bones.

Rickets is a bone disorder most prevalent in children, characterized by soft and weakened bones that can lead to skeletal deformities. Its primary cause is nutritional—specifically, a prolonged and significant deficiency of vitamin D, which is essential for the body to absorb calcium and phosphate from food. While focusing on nutrient-rich foods is vital, addressing those that actively interfere with this process is a critical part of dietary management.

Understanding the Core Issue: Vitamin D, Calcium, and Phosphate

Vitamin D is a fat-soluble vitamin that plays a crucial role in maintaining proper calcium and phosphorus levels in the body. It helps the intestines absorb these minerals, which are then used to build strong, dense bones. When vitamin D levels are low, the body struggles to absorb these minerals, and it may draw them from the bones to maintain blood levels, causing them to weaken. Therefore, the dietary strategy for rickets involves both increasing the intake of these nutrients and eliminating or reducing foods that hinder their absorption.

Foods That Inhibit Calcium and Vitamin D Absorption

Several dietary components are known to interfere with the body's ability to absorb and utilize calcium and vitamin D. Limiting these is a key step in treating and managing rickets.

Foods High in Phytates

Phytates, or phytic acid, are compounds found in plant-based foods that bind to essential minerals like calcium, zinc, and iron, preventing their absorption in the digestive tract. While many phytate-containing foods are otherwise healthy, high consumption can be detrimental when mineral absorption is already compromised. High-phytate foods include:

Whole Grains: Wheat bran, oatmeal, and brown rice.
Legumes: Dried beans, lentils, and peas.
Nuts and Seeds: Almonds, walnuts, sesame seeds, and peanuts.

To mitigate the effect of phytates, traditional preparation methods such as soaking, sprouting, and fermenting grains and legumes can significantly reduce their phytic acid content.

Foods High in Oxalates

Oxalates (oxalic acid) are another type of compound that can bind with calcium in the digestive system, forming insoluble compounds that the body cannot absorb. For individuals with rickets, who need to maximize their calcium intake, it is advisable to limit intake of high-oxalate foods, or at least avoid eating them at the same time as calcium-rich foods. Examples of high-oxalate foods include:

Spinach
Rhubarb
Beet greens and beets
Sweet potatoes

Processed Foods with Phosphate Additives

While phosphate is a necessary mineral for bone health, an excessive intake of inorganic phosphates from processed foods can disrupt the ideal calcium-to-phosphate ratio in the body. Many processed foods, including sodas, processed meats, and baked goods, contain added phosphates as preservatives or texturizers. High levels of phosphate can lead to calcium being leached from the bones. Foods to limit include:

Sodas (especially cola)
Processed Meats: Hot dogs, chicken nuggets, and deli meats
Processed Cheeses
Fast Food and Frozen Meals

Harmful Dietary Habits and Lifestyle Choices

Beyond specific food types, certain habits can also interfere with bone health and should be avoided.

Excessive Salt (Sodium)

High sodium intake can lead to increased calcium excretion through urine. This forces the body to pull calcium from the bones to maintain blood calcium levels, weakening them over time. Individuals with rickets should monitor and limit their intake of salty processed foods, canned goods, and fast food.

Excessive Caffeine and Alcohol

High consumption of both caffeine and alcohol can negatively impact bone mineral density. Excessive caffeine (more than 2-3 cups of coffee daily) can decrease calcium absorption. Chronic or heavy alcohol use can disrupt hormone levels and hinder the body's ability to absorb calcium and vitamin D effectively.

Extremely Low-Fat Diets

Vitamin D is a fat-soluble vitamin, meaning it requires dietary fat for proper absorption. Following an excessively low-fat diet can therefore impair the body's ability to absorb vitamin D, undermining efforts to treat rickets. Including moderate amounts of healthy fats from sources like fatty fish, nuts, seeds, and avocados is important.

Comparison: Foods to Limit vs. Foods to Encourage

For a clear dietary strategy, here is a comparison of foods to limit and foods to prioritize.


Foods to Limit (High in Inhibitors)	Foods to Encourage (High in Nutrients)
High-Phytate: Whole grains, nuts, legumes (at the same time as calcium)	Fortified Foods: Milk, cereals, orange juice with added Vitamin D
High-Oxalate: Spinach, rhubarb, beet greens	Fatty Fish: Salmon, mackerel, sardines
Processed: Colas, fast food, processed cheese with phosphate additives	Dairy Products: Milk, yogurt, cheese
High Sodium: Salty snacks, canned soups, processed meats	Egg Yolks: A natural source of vitamin D
Excessive Caffeine: Multiple daily cups of coffee/tea	Low-Oxalate Greens: Kale, bok choy, collard greens
Excessive Alcohol	Healthy Fats: From foods like avocados, nuts, and seeds to aid vitamin D absorption
Liver: Due to high retinol content, limit intake to once a week	Sun Exposure: Safe, moderate exposure helps the body produce vitamin D

Conclusion

For individuals with rickets, a therapeutic dietary approach goes beyond simply supplementing missing nutrients like vitamin D, calcium, and phosphate. It also requires a conscious effort to limit or avoid foods and habits that actively hinder the absorption of these crucial minerals. By managing intake of high-phytate and high-oxalate foods, reducing processed items rich in phosphate additives, and moderating salt, alcohol, and caffeine, patients can create an environment more conducive to bone healing. This, alongside adequate intake of fortified foods and strategic sun exposure, provides a comprehensive strategy for managing rickets. Consulting a healthcare professional or dietitian is recommended for personalized guidance.

One resource for further reading on diet and bone health is the Bone Health and Osteoporosis Foundation.

Frequently Asked Questions

Yes, many processed cheese products contain phosphate additives, which can upset the body's natural balance of calcium and phosphate, leading to less available calcium for bone mineralization.

Spinach contains oxalates, which can bind to calcium and reduce its absorption. While spinach has other nutrients, it should not be relied upon as a calcium source and should not be eaten alongside calcium-rich foods to maximize calcium intake.

Excessive consumption of sodas, particularly colas, can be harmful. The phosphoric acid in these drinks increases the body's phosphorus levels, which can lead to calcium leaching from bones.

Yes, individuals on strict vegetarian or vegan diets are at a higher risk of rickets due to the lack of vitamin D-rich animal products and potentially high intake of phytate-containing grains and legumes. Fortified foods and supplements are often necessary.

You can significantly reduce phytate levels by using traditional methods such as soaking, sprouting, or fermenting grains and legumes before cooking and consumption.

Vitamin D is a fat-soluble vitamin. For proper absorption, the body needs some dietary fat. Therefore, extremely low-fat diets can hinder vitamin D absorption, and including healthy fats is beneficial.

No, whole grains have other health benefits. Instead of avoiding them completely, focus on preparation methods like soaking and sprouting to lower phytate levels. It's also wise to not consume them at the same time as primary calcium sources.