Milly Gaines
Phosphorus is a mineral found in bones and is essential for bone health and other bodily functions. While phosphorus is naturally present in many foods, some processed foods also contain large amounts of phosphorus as additives. Excessive phosphorus intake has been linked to bone loss and an increased risk of heart attack, stroke, or death. Therefore, it is important to monitor your phosphorus intake, especially if you have kidney disease. To reduce phosphorus in your diet, you can limit your consumption of processed foods, read food labels to identify phosphorus additives, and manage your intake of phosphorus-rich foods such as meat, poultry, fish, nuts, beans, and dairy products.
How to reduce phosphate in diet
| Characteristics | Values |
|---|---|
| Phosphate additives | Found in processed foods and beverages to enhance quality and increase shelf life. |
| Phosphate-rich foods | Meat, poultry, fish, nuts, beans, dairy products, seeds, grains, and vegetables. |
| Phosphate binder | Medication prescribed by a doctor to control phosphate absorption during digestion. |
| Kidney disease | Impacts the body's ability to remove excess phosphorus; dialysis can help remove phosphorus from the blood. |
| Recommended intake | Adults need 700 mg of phosphate daily; youth aged 9-18 and pregnant people need 1,250 mg. |
| High phosphate levels | Also known as hyperphosphatemia, it occurs when phosphate levels are over 4.5 mg/dL. |
| Low phosphate levels | Known as hypophosphatemia, it occurs when phosphate levels are below 2.5 mg/dL. |
| Causes of low phosphate levels | Hormone imbalances, uncontrolled diabetes, alcohol use disorder, vitamin D deficiency, or kidney disease. |
| Food choices | Choose boiling over dry heat cooking to reduce phosphorus levels in meat. |
| Reading labels | Look for ingredients with "phosphate" or "phos" such as phosphoric acid, sodium aluminum phosphate, and pyrophosphate. |
| Cheese | Limit hard cheeses and opt for grating to make them last longer; choose mature cheeses for more flavour. |
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What You'll Learn
Avoid processed foods and additives
Phosphate additives are commonly used in processed foods and beverages to enhance quality, taste, texture, and increase shelf life. Phosphate is naturally found in dairy, meat, fish, eggs, and vegetables, but processed foods can contain large amounts of phosphorus as additives.
To reduce phosphate in your diet, it is important to avoid processed foods and additives. Here are some ways to do that:
- Read the ingredient list: When buying packaged foods, read the ingredient list carefully. Look out for high levels of salt, added sugars, added colorings, flavorings, hydrolyzed protein isolates, high fructose corn syrup, and bulking agents. These are indicators of processed foods and can increase your phosphate intake.
- Choose fresh or minimally processed alternatives: Opt for fresh, whole foods whenever possible. If you need to buy packaged or canned goods, look for less processed options. For example, instead of buying canned beans with added sodium, you can choose dried beans and soak them before cooking.
- Rinse canned or packaged foods: If you do purchase canned or packaged foods, you can reduce the amount of additives by rinsing them. For example, if you buy canned beans with added sodium, drain and rinse them with running water before using them. This will help remove some of the excess sodium.
- Avoid ultra-processed foods: Ultra-processed foods are made with ingredients derived from foods, which are then reassembled to create a product that is tasty, cheap, and convenient. These foods often contain high levels of additives and are designed to be shelf-stable, so it is best to avoid them or choose less processed alternatives.
- Be mindful of common additives: Monosodium glutamate (MSG), sodium benzoate, artificial food coloring, and artificial sweeteners are common additives in processed foods. These additives have been linked to various health concerns, including neurological effects, increased risk of cancer, and behavioral difficulties in children.
- Choose natural phosphate sources: If you need to increase your phosphate intake, focus on natural, phosphate-rich foods such as plain low-fat yogurt, which provides 20% of the recommended daily value in a 6-ounce serving.
Remember, it is challenging to avoid all additives, but by making conscious choices and opting for less processed alternatives, you can significantly reduce your intake of phosphate additives.
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Limit meat, especially organ meats
Phosphorus is a mineral found in bones and is needed to build strong, healthy bones and to keep other parts of the body healthy. While phosphorus is found in most foods, some foods are especially good sources.
Organ meats, such as beef brain and liver, are excellent sources of highly absorbable phosphorus. They are also rich in other essential nutrients, such as vitamin A, vitamin B12, iron, and trace minerals. For instance, one 3.5 oz (100 g) serving of pan-fried cow's brain contains 31%–36% of the recommended daily value (DV) of phosphorus.
However, excessive phosphorus intake has been linked to bone loss, as it pulls calcium out of bones, making them weak. High phosphorus and calcium levels can also lead to dangerous calcium deposits in blood vessels, lungs, eyes, and the heart. People with kidney disease may have trouble removing phosphorus from their blood and may need to limit their phosphorus intake.
Processed meats, such as beef, lamb, pork, and chicken, are often marinated or injected with phosphate additives to keep the meat tender and juicy. These phosphate additives are completely absorbed by the body and contribute to high phosphorus levels. Therefore, limiting meat, especially organ meats, can help reduce phosphorus intake.
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Reduce intake of phosphorus-rich nuts
Phosphorus is an essential mineral that plays a critical role in maintaining bone health and energy production. While phosphorus is beneficial when consumed in moderation, excessive intake can lead to adverse effects, especially for individuals with kidney disease. To reduce phosphate in your diet, it is important to limit the consumption of phosphorus-rich nuts.
Nuts are generally good sources of phosphorus, but certain varieties contain significantly higher amounts. Brazil nuts, for instance, provide 206 mg of phosphorus per ounce (28 grams), amounting to 16% of the Daily Value (DV). Other nuts that are notably high in phosphorus include cashews, almonds, pine nuts, pistachios, and peanuts. These nuts can contribute a substantial amount of phosphorus to your diet, with just one ounce (28 grams) providing at least 10% of the DV.
To reduce your intake of phosphorus from nuts, consider the following strategies:
- Moderation and Portion Control: Instead of completely eliminating nuts from your diet, practice moderation and portion control. Limit your consumption of high-phosphorus nuts to small amounts as part of a healthy snack or ingredient in meals.
- Substitution and Alternatives: Opt for nuts that have lower phosphorus content. While most nuts contain some phosphorus, the levels can vary significantly. Choose nuts with lower phosphorus content, such as macadamia nuts, hazelnuts, or pecans.
- Soaking and Sprouting: Some sources suggest that soaking nuts in water can help reduce their phosphorus content. However, the effectiveness of this method is debated, as not all studies agree. Nonetheless, soaking nuts can be worth trying as a potential way to reduce their phosphorus levels while still enjoying their nutritional benefits.
- Diversify Your Snack Options: Explore alternative snack options that are lower in phosphorus. Include a variety of phosphorus-free or low-phosphorus snacks in your diet, such as certain fruits, vegetables, or phosphorus-free processed snacks.
- Read Labels and Check Ingredient Lists: When purchasing packaged nuts or snacks, carefully read the nutrition labels and ingredient lists. Look for phosphorus content and choose options with lower phosphorus levels. Additionally, be mindful of added phosphate additives, which can significantly increase phosphorus intake.
Remember, while reducing your intake of phosphorus-rich nuts can help lower your overall phosphate consumption, it is also important to consider other dietary sources of phosphorus. Many processed foods, including fast food, sodas, processed meats, and dairy products, can contain high levels of added phosphates. Therefore, a comprehensive approach to reducing phosphate in your diet should include awareness of both phosphorus-rich nuts and other phosphorus-containing foods and additives.
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Consume less cheese or opt for mature varieties
Phosphorus is an essential nutrient required for bone health and other bodily functions. While phosphorus is good when consumed in moderation, getting too much from artificial additives may be bad for your health. Phosphate additives are readily absorbable and contribute a significant amount of daily phosphate consumption for people in Western countries. These additives are often used in processed foods and beverages to enhance quality and increase shelf life.
Dairy products like milk, cottage cheese, and yogurt are excellent sources of phosphorus. If you are trying to reduce your phosphate intake, you may need to consume less cheese or opt for mature varieties. Hard cheeses like cheddar, double Gloucester, edam, and parmesan are high in phosphate, and it is recommended to limit consumption to 4oz (120g) per week. Grating hard cheese can make it go further, and a small amount of mature cheese can still add plenty of flavor to a dish.
It is worth noting that phosphate additives are very easily absorbed and can increase your phosphate levels. While it is impossible to avoid them completely, it is advisable to limit the consumption of processed foods that contain these additives. Processed meats, baked goods, fast food, convenience food, and cola beverages are examples of processed foods that often contain phosphate additives.
If you are on a low phosphate diet, your doctor may prescribe a "phosphate binder" medication. These medications prevent your body from absorbing phosphate during digestion. It is important to take these binders with meals and snacks as prescribed, and a renal dietitian can advise you on the appropriate amount to take.
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Read labels and watch out for phosphate ingredients
It is important to read the labels of food products and watch out for phosphate ingredients. Phosphate additives are commonly used in processed foods to enhance quality, taste, and texture, as well as to prolong shelf life. These additives can contribute large amounts of phosphorus to your diet, which may be harmful if consumed in excess. Phosphorus is naturally present in many foods, including meat, poultry, fish, dairy products, nuts, seeds, and beans, but it is the added phosphates in processed foods that can significantly increase your phosphate intake.
When reading labels, look for ingredients with "phosphate" or "phos" in their names. For example, phosphoric acid, which is commonly found in cola drinks, is a synthetic source of phosphorus. Other phosphate ingredients to look out for include sodium aluminum phosphate, pyrophosphate, polyphosphates, and calcium phosphate. These additives are easily absorbed by the body and can lead to increased phosphate levels.
Processed meats, such as beef, lamb, pork, and chicken products, often contain phosphate additives to keep the meat tender and juicy. These additives can be in the form of marinades or injections. So, when choosing meat, opt for fresh, unprocessed options and check the labels for added phosphates.
In addition to meat, phosphate additives are commonly used in fast food, sodas, spreadable cheeses, puddings, and sauces. These processed foods can contribute significantly to your daily phosphate intake. Therefore, it is important to be mindful of the amount and frequency of consumption of these foods. Read the labels and choose alternatives with lower or no phosphate content when possible.
By being vigilant about reading labels and understanding the ingredients in your food, you can effectively reduce your phosphate intake and maintain a healthier diet. Remember, while moderate phosphorus intake is essential for bone health and bodily functions, excessive phosphorus, especially from artificial additives, may have negative health consequences.
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Frequently asked questions
Phosphate is found naturally in dairy, meat, fish, eggs, and vegetables. It is also found in seeds and grains, but it’s harder for the body to absorb phosphate from those foods. Phosphate is added to many processed foods, including fast food, sodas, cheeses, puddings, and sauces. Some examples of foods that are high in phosphate include beef, lamb, pork, chicken, cola drinks, and cheese.
Some ways to reduce phosphate in your diet include limiting your consumption of processed foods, reading labels and looking for ingredients with "phosphate" or "phos" in their names, and limiting your intake of phosphate-rich foods such as meat, dairy, and eggs.
Some kidney-friendly foods that are low in phosphate include organic foods, non-dairy milk, and mature cheeses.
Yes, in addition to a low-phosphate diet, your doctor may prescribe a medication known as a "phosphate binder". These medications prevent your body from absorbing phosphate from your food.
