Foods With Low or No Iron in Them

However, not everyone needs to consume more iron. People with a condition called hemochromatosis need to be particularly careful about limiting their iron intake.

If you’ve been diagnosed with hemochromatosis, you’ll want to work with your doctor or dietitian to build a low-iron diet. Here’s a look at how to do so.

Heme vs. Non-Heme Iron

“When it comes to eating food sources containing iron, there’s more to consider than you might think,” says Jane Leverich, RDN, a women’s health dietitian in Denver.

One important consideration is whether a food contains heme or non-heme iron.

“Heme iron (typically found in animal-based sources of food) is more readily available and absorbed by the body, while non-heme iron (usually found in plant-based sources) is absorbed less efficiently in the body,” Leverich explains.

For this reason, it’s especially important for people with hemochromatosis to limit their intake of foods with heme iron, such as meat, poultry, and most seafood. Non-heme iron food sources are less concerning but may also need to be limited. These include foods like nuts, legumes, leafy greens, and whole grains.

Foods and Drinks That Promote or Inhibit Iron Absorption

As you craft a low-iron diet, keep another important factor in mind: the foods and drinks you consume together. Certain food and drink pairings can either promote or inhibit iron absorption, depending on the nutrients they contain.

Vitamin C is one key nutrient to watch out for.

“When vitamin C is consumed alongside iron-containing foods (especially non-heme iron), iron absorption is enhanced,” says Leverich. Therefore, you’ll want to avoid meals and snacks that match vitamin C- and iron-rich foods. For example, with a dinner of beef fajitas (which contain heme iron), rather than adding high-vitamin C bell peppers, try using other veggies that are low in vitamin C, like onions or mushrooms.

High-calcium foods include dairy products, leafy greens, soybeans, nuts, and seeds.

Dr. Tubb suggests minimizing iron absorption by getting a mix of iron and calcium in a single meal. This could look like flavoring a lentil salad with goat cheese rather than tomatoes. Or try an herbed yogurt sauce atop your favorite fish.

Since many foods with phytates are high in important nutrients like fiber, talk to your doctor or dietitian about how much of these foods to include in your diet.

No-Iron Foods

Truly iron-free foods are rare, says Tubb, since most foods have at least trace amounts of the mineral. That said, it is possible to find foods that contain no appreciable iron. They include:

• Pure vegetable oils
• Refined white sugar
• Plain black coffee or unsweetened tea
• Pure fats like butter or ghee
• Plain, unflavored gelatin

Low-Iron Foods

You’ll find low-iron options in every food group. Try the following:

Fruits and Vegetables

• Cucumbers
• Lettuce
• Celery
• Potatoes
• Bananas
• Apples
• Zucchini
• Mushrooms
• Cantaloupe

Grains

• White rice
• Refined pasta
• Unenriched bread

Proteins

• Canned tuna
• Peanut butter
• Tofu
• Chicken
• Eggs
• White meat turkey
• Cod
• Salmon
• Mackerel

Dairy

• Milk
• Yogurt
• Cheeses like cottage cheese, mozzarella, feta, and ricotta
• Sour cream
• Ice cream
• Half-and-half

The Takeaway

• People with hemochromatosis need to limit their intake of foods that are high in iron.
• Food pairings also matter for people with this condition, since some foods enhance iron absorption while others inhibit it.
• Work with your healthcare provider or dietitian to create a meal plan tailored to your specific needs, to help maintain dietary balance and manage hemochromatosis effectively.