Which food reduces red blood cells? A dietary guide to managing high counts

October 11, 2025 •

3 min read

According to the Iron Disorders Institute, a single boiled egg can reduce iron absorption in a meal by nearly 30%. Understanding which food reduces red blood cells is crucial for individuals with elevated counts, a condition often linked to managing dietary iron levels.

Quick Summary

Managing high red blood cell counts can involve dietary strategies, primarily focusing on inhibiting iron absorption. Key methods include consuming foods with tannins and phytates while limiting high-iron items.

Key Points

Inhibit Iron Absorption: Certain compounds like tannins, phytates, and oxalates in foods can prevent the body from absorbing iron effectively, thereby helping to manage high RBC counts.
Limit Heme Iron: Reduce intake of heme iron, the most easily absorbed form, found in red meat, organ meats, and some seafood.
Manage Fortified Foods: Be mindful of iron-fortified cereals and other enriched products, as they contribute significantly to dietary iron.
Prioritize Hydration: Staying well-hydrated is a fundamental way to prevent blood thickening, which is a risk associated with high RBC concentration.
Consult a Doctor: Dietary changes are supportive and must be implemented alongside, not in place of, a medical treatment plan for conditions causing high RBCs.

The Link Between Diet and Red Blood Cells

Managing an elevated red blood cell (RBC) count, also known as polycythemia, often requires careful dietary adjustments in addition to medical treatment. While a balanced diet is important for overall health, specific foods and beverages can impact iron absorption, which in turn affects the body's production of red blood cells. The primary dietary goal for individuals with a medically diagnosed high RBC count is not to eliminate iron entirely, but to manage its absorption and reduce the intake of foods high in readily absorbable iron.

Iron Inhibitors: Foods That Reduce Absorption

Certain compounds found in foods can interfere with the body's ability to absorb iron, particularly non-heme iron found in plant-based sources. Incorporating these foods strategically can help manage iron uptake.

Tannins and Polyphenols

These plant compounds can significantly inhibit non-heme iron absorption and are present in many common beverages and foods. Coffee and tea are notable inhibitors; a single cup can reduce iron absorption from a meal by a significant amount. Waiting at least an hour after eating before consuming these drinks can lessen this effect. Other sources of polyphenols include dark chocolate, wine, certain berries like blackberries and raspberries, and spices such as cloves and oregano.

Phytates (Phytic Acid)

Found in the fiber of whole grains, seeds, and legumes, phytates bind to minerals like non-heme iron in the digestive tract, hindering their absorption. Foods high in phytates include whole grains like bran and brown rice, legumes such as dried beans and lentils, and nuts and seeds like walnuts and almonds.

Oxalates (Oxalic Acid)

Oxalates are compounds in many plant foods that can bind with iron and inhibit its absorption. Leafy greens like spinach contain oxalates, which means the iron they contain is not easily absorbed. Beets and rhubarb are also high in oxalates.

Calcium-Rich Foods

Calcium is unique because it can inhibit the absorption of both heme and non-heme iron. Dairy products like milk, yogurt, and cheese are rich in calcium. Other sources include tofu and certain fortified foods and supplements.

Limiting High-Iron Foods

Reducing the intake of foods rich in highly bioavailable heme iron is important for managing a high red blood cell count. Red meat and organ meats, particularly liver, are significant sources of heme iron and limiting these is a key strategy. Many processed cereals and breads are iron-fortified, so choosing unfortified options can help control iron intake. Some shellfish, such as oysters and clams, are also high in heme iron and should be consumed in moderation. Thorough cooking of shellfish is essential for health.

Hydration and Lifestyle Strategies

In addition to dietary changes, several lifestyle factors are important for individuals managing polycythemia.

Stay Hydrated: Dehydration can increase the concentration of red blood cells, making a high count appear worse. Drinking sufficient water is vital for maintaining proper blood flow.
Avoid Alcohol and Excessive Caffeine: These can contribute to dehydration and are best avoided when managing polycythemia.
Consider Blood Donation: For some individuals with high RBC counts, blood donation, under a doctor's guidance, can be an effective way to lower cell count and iron stores.

Comparison of Dietary Factors Affecting Iron

This table summarizes how different dietary factors influence iron absorption, which is crucial for managing RBC levels.


Dietary Factor	Effect on Iron Absorption	Examples
Inhibitors	Binds to iron, preventing absorption, particularly non-heme iron.	Tannins (coffee, tea, wine, dark chocolate), Phytates (whole grains, nuts, legumes), Oxalates (spinach, beets)
Calcium	Can inhibit both heme and non-heme iron absorption.	Dairy products (milk, cheese, yogurt), calcium supplements
Enhancers	Increases absorption, particularly non-heme iron.	Vitamin C (citrus fruits, bell peppers, strawberries), meat, fish, poultry

Conclusion: A Consultative and Balanced Approach

Managing a high red blood cell count through diet primarily involves controlling iron intake and absorption. Foods high in tannins, phytates, and calcium can act as natural inhibitors and serve as supportive measures within a medical treatment plan for conditions causing high RBCs. Limiting heme iron sources like red meat and avoiding iron-fortified products have the most significant impact. Lifestyle factors such as hydration are also essential. It is crucial to discuss any dietary changes with a healthcare provider or registered dietitian to ensure they are appropriate for your specific health needs and medical condition. Implementing these strategies under medical supervision can aid in managing the condition and reducing the risk of complications. The Iron Disorders Institute provides helpful resources on managing dietary iron levels.

Frequently Asked Questions

No, diet alone cannot cure a high red blood cell count (polycythemia). It can be an effective supportive measure, but medical supervision and treatment are necessary to manage the underlying condition safely.

Yes, coffee and tea contain compounds called tannins that can significantly inhibit the absorption of non-heme iron from meals. To minimize this effect, it's often recommended to drink them between meals rather than with them.

Calcium is unique in that it can inhibit the absorption of both heme and non-heme iron. For those managing high iron levels, consuming calcium-rich foods like dairy or supplements with meals can help reduce iron uptake.

No, you should not avoid all iron, as it is an essential nutrient. The goal is to manage intake and absorption, focusing on reducing highly bioavailable heme iron and using dietary inhibitors under a doctor's guidance.

Adequate hydration is crucial because dehydration can cause red blood cells to become more concentrated, artificially raising the count. Drinking plenty of water helps dilute the blood and improves overall circulation.

Yes, certain vegetables contain oxalates (like spinach and beets) or phytates (like legumes) that can inhibit iron absorption, particularly non-heme iron.

For some individuals with high RBC counts, donating blood can be an effective way to lower their overall blood cell volume and iron stores. This should only be done if medically appropriate and recommended by a doctor.