What Should You Eat While Taking Steroids for Better Health?

December 11, 2025 •

3 min read

Studies indicate that up to 70% of individuals prescribed steroids report weight gain as an adverse effect. Knowing what you should eat while taking steroids is crucial for managing this and other side effects, helping to support your body's health throughout treatment.

Quick Summary

A balanced diet focusing on low sodium, high protein, and rich sources of calcium and vitamin D is essential for mitigating common steroid side effects like fluid retention and bone density loss.

Key Points

Low Sodium is Key: Reducing your salt intake is vital for controlling fluid retention and managing blood pressure, common side effects of steroids.
Boost Calcium and Vitamin D: Counteract steroid-induced bone density loss by consuming plenty of calcium-rich foods and ensuring adequate vitamin D intake, often with supplements.
Focus on Lean Protein: Help prevent muscle mass breakdown by incorporating lean protein sources like fish, chicken, and legumes into every meal.
Manage Blood Sugar with Complex Carbs: Opt for whole grains and high-fiber foods over simple sugars to help stabilize blood glucose levels.
Stay Hydrated: Drinking plenty of water is essential for overall health and helps your body with fluid balance while on steroid medication.
Choose Fresh Over Processed: Prioritize fresh fruits, vegetables, and meats while avoiding high-sodium, pre-packaged, and fried foods.

Understanding the Impact of Steroids on Your Body

Steroid medications, particularly corticosteroids like prednisone, are powerful anti-inflammatory drugs used to treat a wide range of conditions, from autoimmune diseases to allergic reactions. While effective, they can produce significant side effects, many of which can be managed with proper nutrition. These effects include increased appetite leading to weight gain, fluid retention, higher blood sugar levels, and decreased bone density. By adjusting your diet, you can directly address these issues and improve your well-being during treatment.

Counteracting Common Side Effects with Diet

Combatting Fluid Retention and High Blood Pressure

Steroids can cause your body to hold onto extra fluid and sodium, leading to swelling and potentially high blood pressure. A low-sodium diet is your primary defense against this. Avoiding processed, packaged, and fast foods is key, as these are often loaded with hidden salt. Instead, opt for fresh ingredients and use herbs and spices to flavor your meals. Increasing your intake of potassium-rich foods can also help balance sodium levels.

Protecting Against Bone Density Loss

One of the most concerning long-term effects of steroid use is a reduction in bone density, which can lead to osteoporosis. Corticosteroids interfere with the body's absorption of calcium and metabolism of vitamin D, both vital for bone health. It is imperative to increase your intake of foods rich in both nutrients. Many people also require supplements, which should be discussed with a doctor.

Managing Blood Sugar Fluctuations

Steroids can increase your blood sugar levels, sometimes causing steroid-induced diabetes. To counter this, it is crucial to minimize your intake of simple carbohydrates and sugary foods. Focus on whole grains, fiber-rich fruits and vegetables, and lean protein, which help stabilize blood sugar. Instead of reaching for sugary snacks, choose healthier options like almonds or a piece of fruit.

Preserving Muscle Mass

Steroids can cause the breakdown of protein in the body, leading to a loss of muscle mass. Consuming enough protein is essential to counteract this effect. Lean protein sources help repair and build muscle tissue and contribute to feeling full, which can help with weight management.

Your Essential Steroid-Friendly Grocery List

Foods to include regularly:

Lean Proteins: Chicken breast, turkey, fish (especially fatty fish like salmon for Omega-3s), eggs, lentils, chickpeas, and tofu.
High-Calcium Foods: Low-fat dairy (milk, yogurt, cheese), leafy green vegetables (spinach, kale), broccoli, sardines with bones, and calcium-fortified orange juice.
Potassium-Rich Foods: Bananas, oranges, potatoes (baked with skin), apricots, spinach, and cantaloupe.
Complex Carbohydrates: Whole-grain breads, brown rice, oatmeal, quinoa, and high-fiber cereals.
Fresh Fruits and Vegetables: A wide variety for vitamins, minerals, and fiber to fill you up without excess calories.
Water: Stay hydrated throughout the day to help with fluid balance.

Foods to Avoid or Limit

Certain foods can exacerbate steroid side effects and should be minimized or eliminated from your diet during treatment:

High-Sodium Foods: Processed meats (bacon, hot dogs), deli meats, canned soups, convenience meals, salty snacks (chips, pretzels), and pickles.
Sugary Drinks and Sweets: Soda, fruit juices, candy, cakes, cookies, and other concentrated sweets that can spike blood sugar.
High-Saturated Fat Foods: Fried foods, full-fat dairy products, and fatty cuts of meat.
Alcohol and Caffeine: Alcohol can worsen blood pressure and mood swings, while caffeine can exacerbate insomnia.

Comparison Table: Good vs. Less Ideal Choices


Nutrient	Good Choices	Less Ideal Choices
Sodium	Fresh vegetables, herbs, spices	Processed meats, fast food, canned goods
Calcium	Low-fat yogurt, spinach, fortified milk	Cream cheese, processed cheese slices
Protein	Baked chicken breast, lentils, fish	Fried chicken, bacon, high-fat sausage
Carbohydrates	Whole-grain bread, brown rice, oatmeal	White bread, sugary cereals, candy
Potassium	Bananas, baked potatoes, spinach	Highly salted snacks, processed foods

Conclusion: A Holistic Approach

Adopting a healthy, steroid-friendly diet is a proactive step toward managing the potential side effects of your medication. By prioritizing fresh, whole foods rich in calcium, protein, potassium, and fiber, you can help control weight gain, protect your bones, stabilize blood sugar, and minimize fluid retention. Remember that diet is just one part of the solution; regular physical activity and close monitoring by your healthcare provider are equally important. Making these changes can significantly improve your quality of life while on steroids.

Expert Resources

For more detailed information on managing steroid side effects, consult with your healthcare provider or visit reputable health organizations like the Lupus Foundation of America, which offers resources on managing medication side effects and staying healthy while on treatment.

Lupus Foundation of America

Frequently Asked Questions

Steroids can increase your appetite, alter your metabolism, and cause fluid retention, all of which contribute to weight gain. Eating smaller, frequent meals and focusing on high-fiber, low-calorie foods can help manage hunger.

You can significantly lower your risk of developing osteoporosis by ensuring a high intake of calcium and vitamin D through diet and supplements. Regular weight-bearing exercise is also recommended.

To manage increased appetite, eat smaller, balanced meals throughout the day rather than three large ones. Fill up on nutrient-dense, high-fiber foods like fruits and vegetables, and include protein with each meal to feel full longer.

Steroids can cause your body to retain sodium and fluid, leading to swelling and potentially high blood pressure. Limiting salt intake helps prevent this fluid buildup.

To prevent blood sugar spikes, limit or avoid added sugars and simple carbohydrates found in candy, soda, and white bread. Choose complex carbs and balance meals with protein and fiber.

Yes, avoid sugary drinks like soda and fruit juices, as these can quickly raise blood sugar. Limit alcohol and caffeine, as they can exacerbate some side effects.

Aim to include a source of lean protein with each meal, such as chicken, fish, eggs, or plant-based proteins like lentils and tofu, to help maintain muscle mass and curb appetite.