Tips for stone care

What foods flush iron from the body?

Helps reduce the amount of excess iron in the liver for iron overload syndrome iron restriction diet.

General Diet Recommendations

  1. Limit iron intake from food up to 8-10 mg/day;
  2. Reduce consumption foods that promote iron absorption:
    ascorbic acid (vitamin C), fruit juices, meat, fish;
  3. Increase consumption foods that interfere with iron absorption:
    dairy products, cheese, cottage cheese, tea, coffee, corn, rice.
Low iron foods (less than 0,9 mg/100 g)



  • bananas
  • Garnet
  • Strawberries
  • Grapes
  • Orange, tangerine
  • Pineapple


  • Egg white
  • River fish, cod, herring, pike perch, carp, hake


Foods with medium iron content (1,0-4,9 mg/100 g)


  • Potatoes, beets
  • Cabbage, incl. color
  • Tomatoes, spinach,
  • Corn


  • Apples, pears, peaches, apricots, nectarines
  • Blackcurrant
  • Cherry, cherry cranberry, lingonberry
  • Raspberries, dogwood, gooseberries,
  • Raisins


  • Turkey, chicken
  • Rabbit, veal, beef, lamb
  • Pork
  • Sausage
  • Shrimps
  • Sea fish, mackerel
  • Caviar caviar
  • Honey


  • Wheat, oatmeal, rice, oat flakes, rolled oats
  • Bread
  • Pasta


  • Walnuts, almonds, peanuts, hazelnuts
Foods high in iron (more than 5 mg/100 g)


  • Pork, beef liver
  • Heart, tongue, kidneys
  • Egg yolk
  • Cheese
  • Mussels, oysters


  • Sea kale
  • Beans, beans, peas, lentils, soy flour
  • Buckwheat, oatmeal
  • Wheat Groats
  • Wheat bran
  • Sunflower seeds, pumpkin seeds, sesame seeds, halva
  • Hazelnuts
  • flow
  • Dried mushrooms, chanterelles
  • Dried fruits, dried apricots, apricots, prunes, rose hips, dried apples
  • Blueberries

gastroenterologist Candidate of Medical Sciences, Associate Professor Mekhtieva Olga Aleksandrovna

You can check the opening hours on the specialist’s page.

Works at the gastroenterological center “Expert”


Article Rating:

Reviews about the article:

25.11.2021 in 20: 53 | Kirill

Thank you very much for the diet! You helped a lot with this!

10.12.2021 in 10: 25 | Anna

Good afternoon. My ferritin is 110 and rising, my general and biochemistry levels are normal, where should I go and what should I do?

Hello, you can read more about ferritin in our new article Ferritin: reasons for the increase and what to do about it?

03.01.2022 in 13: 25 | Svetlana

Thank you! But there is repetition in the products in terms of Fe content, sometimes low, sometimes high in repeating products.

Hello, thank you for your feedback. Duplicate products, fixed. In general, the figures given are averages. Especially with iron overload, you should limit red meat, liver and everything that is indicated in the list with the highest iron content per 100 g of product – “Foods with a high iron content (more than 5 mg / 100 g)”

18.01.2022 in 18: 51 | Lyudmila s

Thank you very much for your help, very useful information.

Thank you for your feedback and wish you good health!

27.02.2022 in 14: 26 | Toma Shaeva

Please tell me, my ferritin is 644, how dangerous is it?

It is impossible to answer your question remotely, since an increase in ferritin can be associated with many reasons: an inflammatory process, a past infection, excessive intake of iron into the body (taking iron supplements, dietary supplements), liver disease and others. It is necessary to consult a doctor and monitor the tests: serum iron, transferrin, total iron-binding capacity, CRP, ALT, AST, bilirubin and fractions, GGTP, alkaline phosphatase and others.
Read more about increasing ferritin in our article.

06.05.2022 in 16: 24 | Lyudmila

Thanks for the article, very useful information

Thank you for your feedback and wish you good health!

Iron is an essential mineral required for the proper functioning of the human body – it affects, among other things, the production of red blood cells and the transport of oxygen to the body’s cells, as well as the maintenance of the function of the nervous or immune system. However, iron deficiency is a common phenomenon that occurs, in part, as a result of an unhealthy diet rich in substances that interfere with the absorption of this element and reduce its absorption. What flushes iron out of the body? Which compounds are best to avoid?

What is iron and what is its importance for the proper functioning of the human body?

Iron is one of the most important minerals. This is an important micronutrient, the insufficient supply of which can contribute to systemic dysfunction.

Iron is a compound that takes part in the formation of red blood cells and ensures the transport of oxygen to all cells of the body. In addition, this element can participate in the structure and functioning of the nervous system, and can also strengthen the body’s immune system, ensuring the functioning of the immune system. Hardware It is also part of the enzymes that are responsible for the production of ATP energy, and therefore this trace element is considered as a necessary compound for most vital processes occurring in the body.

Types of iron and its sources in food

Iron exists in two forms that differ in their bioavailability.

  • Heme ironHeme iron, a rich source of which comes from animal products such as meat, organ meats (such as liver), fish and seafood,
  • non-heme iron, which is found in plant foods such as grain products (such as brown rice or buckwheat), nuts, dried legumes, some vegetables (such as parsley, green peas) and fruits (such as dried apples).

Heme iron is considered more available than plant iron. This is explained by the fact that non-heme iron is absorbed 4-8 times worse than the trace element from animal products.

What flushes iron out of the body?

There are widespread claims that coffee, especially the caffeine it contains, as well as tea and alcohol, can flush iron from the human body. What is she really like? What compounds limit the absorption of the element and promote its removal from the body?

Research suggests that caffeinated drinks, such as coffee, may interfere with iron absorption, but only when consumed with meals. Interestingly, caffeinated drinks have a much greater impact on non-heme iron than on heme iron. Tests conducted while eating hamburgers indicate that drinking coffee may reduce the absorption of iron from food by 39%, while drinking tea may reduce the bioavailability of the compound by up to 64%. It is also important to note that the absorption of iron may depend on the intensity of brewing – the stronger the coffee or tea, the less iron is absorbed in the human body. However, research shows that caffeine is not the main culprit in reducing iron absorption – this compound can only reduce the absorption of about 6% of the micronutrient. However, it is worth noting that coffee does not flush iron from the human body, but can only reduce its absorption if consumed next to food or during meals.

Certain polifenolы, which are found, for example, in cereal products or dry legumes, as well as in tea and coffee or cocoa, are also considered as substances that can reduce the bioavailability of iron. Studies have shown that drinking beverages containing about 50 mg of polyphenols can inhibit the absorption of non-heme iron by about 50-70%, and drinking liquids containing about 300 mg of polyphenols can reduce the absorption of this element by up to 90%.

Iron absorption may also be negatively affected by the presence of of phosphates in the diet, which are contained, for example, in carbonated drinks, as well as tannins, phytates and oxalates, compounds found in blueberries, spinach and legumes, among others. Iron bioavailability may also be limited by excess iron levels. calcium in the diet. Some drugs, such as proton pump inhibitor drugs or hypolipemic agents, may also reduce the absorption of the element.

What is known about the influence alcohol on iron in the human body? Regular consumption of alcohol can cause pathogenic changes in the body. In addition, ethanol can contribute to the leaching of valuable microelements from the human body, including, in particular, iron. Excessive alcohol consumption can increase the risk of iron deficiency and therefore anemia. In addition, with frequent consumption of strong alcoholic drinks, acute hemorrhagic gastropathy may develop, which is associated with damage to the gastric mucosa. This in turn can lead to the loss of a significant portion of blood and valuable nutrients such as iron. In contrast, in people who suffer from cirrhosis of the liver as a result of excessive alcohol consumption, the concentration of iron in the organ is high due to increased absorption of this compound in the duodenum. High alcohol drinks can also interfere with the mechanism of action of hepcidin, which can lead to impaired transport of the element.

What are the symptoms and consequences of iron deficiency?

Iron deficiency in the body can also be associated with other activities and illnesses, and not just with eating an inadequate diet rich in substances that interfere with the absorption of this element.

Low iron concentrations may occur in those following vegetarian and vegan diets that do not contain foods considered sources of heme iron, as well as in pregnant women and those who struggle with heavy periods. Дефицит железа can develop in blood donors, people with heart conditions such as congestive heart failure, and people who have difficulties with gastrointestinal diseases, such as those with coeliac disease or ulcerative colitis.

Symptoms of iron deficiency:

  • reduced immunity
  • concentration problems,
  • headaches and dizziness,
  • feeling of rapid heartbeat,
  • pale skin and rough skin,
  • brittle nails,
  • longitudinal stripes on the nail plate,
  • sleep disorders,
  • cognitive impairment,
  • decreased physical fitness.

Low iron concentration can also lead to the development anemia, known as anemia. There is a decrease in the number of red blood cells and, consequently, a decrease in the amount of hemoglobin carried by red blood cells, which can lead to a decrease in the supply of oxygen to the body’s cells.

How to avoid leaching iron from the body?

To prevent iron leaching from the body and increasing its bioavailability, it is recommended to adhere to several rules, namely:

  • do not drink coffee or tea with meals,
  • limit alcohol consumption,
  • maintain a healthy and varied diet, iron-rich foods,
  • include in your diet foods that contain compounds that have a beneficial effect on the absorption of iron, for example, vitamin C, vitamins B6 and B12 or some amino acids,
  • After consulting with your doctor, consider taking iron-rich supplements.



Natalia Goździak

Copywriter – nutritionist. Received a bachelor’s degree in sports dietetics from the Poznan University of Physical Education (AWF), a master’s degree in nutritional prevention and nutrition therapy from the Poznan University of Physical Education (UP). at the Poznan University of Physical Education. However, she treats the principles of healthy eating primarily as valuable. However, she treats the principles of healthy eating primarily as valuable recommendations, and not as strict rules that must be strictly followed. Her knowledge of copywriting comes from courses and industry literature, but since the best way to learn is through practice, she spends a lot of time every day at work. The best way to learn is through practice, spending hours every day playing with words and creating new, unique content. content. Privately, she enjoys photography and cannot imagine life without books.

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