People ask me all the time: what exactly are you eating in your quest to build bone? These are the foundational foods of my80% alkaline / 20% acid diet:

Recommended: Soy powder, soy cheese, wholegrain stone-ground or sprouted grain bread, Xylitol (sweetener), almonds, pecans, walnuts, chestnuts, filberts, hazelnuts, macadamia nuts, spring water or filtered water, herb teas, Brussels sprouts, ripe peas, asparagus, artichokes, cabbage, onions, romaine lettuce, zucchini, watercress, spinach, chives, green beans, garlic, celery, endive, dandelion, barley grass, soy sprouts, cucumber, radishes, turnips, carrots, beets, limes, lemons, tomatoes, avocado, lentils, tofu, lima beans, soybeans, white beans (navy beans), soy nuts, pumpkin seeds, flax seeds, sesame seeds, cumin seeds, fennel seeds, caraway seeds, olive oil, flax seed oil, evening primrose oil, coconut water, pineapple, mandarin oranges, pears, peaches, apricots, papaya, oranges, mango, tangerines, cranberries, strawberries, cherries, cantaloupe, grapefruit, watermelon, fresh coconut, tart cherries, and green-tipped bananas.

Between-meal snacks are encouraged, such as carrot sticks, celery sticks, seeds, and nuts.

Eat in limited quantities: Lead red meat (organic recommended) – Limit of six (6) ounces per week. Chicken/turkey – Skin before cooking. Venison/buffalo. Fertile fresh eggs. Fresh fish (with scales and fins recommended). Fresh fruit: One fresh fruit three (3) times a day is allowed. Dried figs/dates – 2 or 3 only per day. Potatoes/sweet potatoes/whole natural brown rice/ millet with meals, if desired. Perrier or Syfo water with a twist of lime or lemon – limit one 8-ounce glass per week.

Avoid: All sugar, sweets, dairy by-products (milk, cheese, butter, mayonnaise, etc.), any products containing milk products, soy milk, all refined white flour baked goods, all processed meats (nitrate-containing hot dogs, salami, cold cuts, sausage, bacon), hydrogenated oils, peanuts, cashews, corn, fruit juices, fruits canned in syrup, most dried fruits, canned vegetables, pork, fried foods, sodas, diet sodas, carbonated beverages, tea, coffee (regular or decaf), coffee substitutes, alcohol, chocolate, and tobacco.


If you are like me, the list of no-nos might seem pretty overwhelming. When faced with the choice between following this diet and becoming crippled by osteoporosis and burdened by extra weight, however, I chose the diet. Just the same, the first few weeks I sometimes went off to my room and cried angry tears over all the foods that I had lost. Somehow it seemed so unfair. I don’t feel that way anymore! Now I am just so grateful to be healthy and, believe it or not, I like my new way of eating much better than the old way.

I am also take supplements. I’m sure the change in diet would not be as effective without the nutritional support.

9 Comments on Building Blocks for Building Bone – Food

  1. Kathy says:

    Georgene, I have a sort of “love-hate” relationship with coffee. I give it up for months at a time, only to return to it when I need an extra boost to get through a high-activity period of life. Even then, I try to limit intake to one cup in the a.m. As for chocolate, I still eat dark chocolate–the type that is 70% or more cocoa that is sold at the health food store. As for improving back pain, I can tell you that switching to a more alkaline diet has virtually eliminated all of my pain!

    God bless you,

  2. Georgene LaRossa says:

    Very interesting and my osteoporosis is worse than couple yrs ago. Gave up smoking, do not want to take meds as the side effects not desirable to me. Giving up coffee and chocolate will be hard. If I eat properly will it help my back pain?

  3. L Rivera says:

    I shattered an ankle several years ago and was able to recover about 98% of the range of motion. My suggestion to Shannon in addition to prayer, diet and exercise…is acupuncture. This saved me and helped me recover to a degree that even my physical therapist was surprised. It will require being faithful to all the above suggestions beyond a year! God Bless, Linda

  4. Kathy says:

    Hi, Shannon. My heart goes out to you! Part 2 of the Journey toward natural health and bone strength can be found at this link:

    Are you allowed to do much stretching? If so, two great DVD’s for stretching are:

    1) Muscle & Grace, Stretching & Toning with Margaret Richard
    Available at
    2) Perfect in 10: Stretch with Annette Fletcher
    Available at;catid=27

    I will be praying for you!

    God bless you,

  5. Shannon says:

    Thanks Kathy. I have just broken my leg and have arthrogoposis to top it off. I am to eat very carefully as no weight bearing for six months. Please send me part two of your advice:)

  6. Kathy says:

    Hi, Patty. I have a cup of coffee in the morning every now and then. When I do, I know that I’ll need to eat more alkaline foods to balance the acid from the coffee. Testing with a pH test strip the next day lets me know if I’ve calculated right or not. I am for an alkaline 7.0-7.4 pH level.

  7. patty says:

    what about one cup of coffee in the morning?

  8. […] over the recommended foods on the list of alkaline foods, and decide which foods you would most like to start including in your […]

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