Osteoporosis is a dangerous disease, and unfortunately, celiac disease puts you at an extremely high risk of developing it. According to the 2006 study Gluten-Free Diet: The Medical and Nutrition Management of Celiac Disease in Nutrition in Clinical Practice, 26% of newly diagnosed celiacs also have osteoporosis.

Even more common is osteopenia, or reduced bone mass, which is often a precursor to osteoporosis. The same study shows about 40% of newly diagnosed celiacs are plagued by osteopenia.

The most important factor leading to heightened risk of these bone-related conditions is reduced calcium absorption, due to damage in your small intestine.

It only makes it more difficult that lactose intolerance and celiac disease are often found together, so for many of you, lactose-based sources of calcium aren’t an option.

Interestingly, there are five nutrients that either increase or decrease calcium absorption.

Let’s take a look at these five nutrients, and how they affect your calcium intake:

1. Vitamin D accelerates calcium absorption. Vitamin D is very important to maintain and strengthen your bones, mostly because it increases your body’s retention of calcium.


2. Potassium reduces urinary excretion of calcium. If it’s not obvious, reducing excretion increases retention. Good sources are avocados, bananas, nuts, leafy greens, citrus fruits, milk, and potatoes. Potassium has many other benefits including its role in metabolic functions, heart rhythm and function, normal bodily growth and muscle function, as well as reducing the risk of many different diseases.


3. High intake of sodium and caffeine cause an increase in excretion of calcium. Because sodium increases your risk of heart disease, and celiac is already linked to heart disease, it’s essential that you limit your sodium consumption. Caffeine, while many of us need it (guilty as charged), is important to limit as well. Both of these can severely limit the positive effects of calcium.


4. Phytic acid decreases absorption of calcium. Phytic acid is found in gluten free foods like nuts and legumes, which are beneficial for a number of reasons. While nuts are rich in calcium, phytic acid can bind to calcium to form an insoluble complex and decrease calcium absorption.


5. Oxalic acid decreases absorption of calcium. Oxalic acid is found in spinach, amaranth, beets, celery, tea, cocoa, and nuts like pecans and peanuts and can similarly bind to calcium and form an insoluble complex that you excrete.

It’s clear that vitamin D can help boost calcium retention and help strengthen your bones. Potassium too. So, these should definitely be integrated into your diet.

Sodium and caffeine in excess aren’t good for anyone, but when calcium needs to be a cornerstone of your diet to ensure bone health, it’s essential to watch your intake.

And what about the other foods in question? Should you avoid nuts, legumes, spinach, or amaranth because they affect calcium? Absolutely not.

However, you should not rely on them for calcium. These four foods all have tremendous benefits in a number of other dietary and nutritional areas, but their calcium is less effective due to factors like phytic and oxalic acid.

What are your favorite low sodium gluten free recipes that are also high in calcium? What about snacks you rely on in particular as a source of calcium?