Iron deficiency anemia is the most common nutrient deficiency in the world, affecting almost one-third of people.
Fortunately, it is also the most treatable form of anemia.
Iron deficiency anemia can be caused by many conditions, but laboratory testing from a healthcare provider can lead to a relatively simple diagnosis and treatment.
If you have iron deficiency or are at risk for developing this condition, your diet can help boost iron intake and absorption.
Keep reading to learn more about iron deficiency anemia, how diet can improve your anemia, and a 7-day anemia diet plan to try.
Iron deficiency anemia occurs when the body doesn’t have enough iron to make optimal red blood cells, which carry oxygen to the whole body.
Lack of oxygen delivery in the body results in symptoms such as:
Laboratory testing can help determine the likely cause and best treatment for iron deficiency anemia.
Absolutely! Changing your diet can help with anemia. Once a healthcare provider determines the type of anemia and its causes, you can develop an action plan.
Food contains iron in two different forms: heme (meat-based) or non-heme (vegetable-based).
The heme (meat) form is absorbed more readily than the non-heme (vegetables).
Increasing iron in your diet can help you improve your iron levels, resulting in improved anemia.
Depending on the severity of iron deficiency, oral or intravenous iron supplements may be used to increase your iron levels faster.
Maintaining an iron-rich diet can help prevent future deficiencies and symptoms.
Prioritizing heme (meat) iron food sources improves iron absorption.
Pairing vitamin C-rich foods with non-heme iron foods can also boost iron absorption.
Vitamin C-rich foods include many fruits and vegetables.
An innovative way to boost iron intake is to cook in cast-iron cookware, which can increase the iron content of any foods cooked in it.
Keep in mind that some factors reduce iron absorption, such as consuming large amounts of coffee, tea, milk, and fiber.
Taking certain dietary supplements with calcium, zinc, manganese, or copper or medications (antacids) can also reduce iron absorption.
Taking these separate from iron-rich foods can help you absorb the most iron.
An anemia meal plan can accommodate many food preferences, cuisines, and any food allergies or intolerances with simple substitutes.
For more personalized recommendations, talk to your dietitian.
To aid with absorption, we’ve prioritized heme-iron foods and included vitamin C–rich ingredients with non-heme-iron options.
Consider using cast-iron cookware to further boost the iron content of your meals.
Fortified bran cereal with 1% milk (or a low-fat dairy alternative). Serve with a fresh orange and hard-boiled egg.
Tuna sandwich: canned light tuna and egg salad on whole grain bread with a slice of cheese, lettuce, and tomatoes.
Serve with baby carrots and strawberries.
Ground beef and bean chili made with low-sodium canned diced tomatoes, tomato paste, black beans, pinto beans, and kidney beans made with no added salt or sugar chili powder.
Serve with cornbread, if desired.
Peanut butter and sliced apples; dried prunes and cashews.
Microwaved old-fashioned oats with 1% milk (or a low-fat dairy alternative), cinnamon, raisins, ground flaxseeds, and a drizzle of honey.
Serve with a scrambled egg.
Leftover chili topped on a small baked potato with skin. Serve with a side salad and olive oil dressing.
Roasted chicken breast and carrots. Served with kale, spinach salad, tomatoes, and olive oil dressing.
Pepper slices with hummus; unsalted pumpkin seeds, almonds, and grapes.
Iron-rich smoothie made with spinach, banana, pineapple, cashews, ground flaxseed, and 1% milk (or a low-fat dairy alternative).
Leftover sheet-pan roasted chicken served atop spinach and kale lettuce salad. Serve with kiwi or mangoes.
One cast-iron pot beef stew made with beef, beef or bone broth, potatoes, mushrooms, and carrots.
Serve with spinach salad and olive oil-based dressing.
Sardines, cheese, and crackers; edamame and peppers.
Overnight pudding made with chia seeds, vanilla extract, cinnamon, 1% milk, or dairy alternative. Top with fruit of choice.
Leftover beef stew with whole-grain enriched bread and grapefruit.
Spaghetti sauce made with diced tomatoes, tomato paste, mushrooms, garlic powder, oregano, and ground chicken or beef served over chickpea noodles (an excellent source of iron).
Serve steamed broccoli as a side.
Hard-boiled egg and a small apple, Brazil nuts and dark chocolate.
Overnight oats made with old-fashioned oats, chia or ground flax seeds, your preferred milk, chopped almonds, dried apricots, a drizzle of maple syrup or honey, and a pinch of salt.
You can also stir some plain low-fat Greek yogurt for additional protein for a heartier breakfast.
Leftover spaghetti and chickpea pasta. Add a large orange on the side.
Steamed mussels with lemon, butter, tomatoes, garlic, and onion. Serve over quinoa or rice.
Serve blackberries for dessert.
Whole-grain enriched bread with nut butter; toasted chickpeas and blueberries.
Energy bites pre-made with old-fashioned oats, ground flax seed or chia seeds, low-sodium nut or seed butter, vanilla extract, honey, and a few dark chocolate chips.
Pair with your choice of fruit (apple, banana, or berries).
Light tuna served over spinach salad. Add leftover cooked rice or quinoa, almonds, feta cheese, diced tomatoes, olives, and olive oil vinaigrette.
Shrimp bowl made with enriched rice, tomatoes, green onions, and avocado.
Carrot sticks with red pepper hummus; dry Cheerios, raisins, and Brazil nuts.
Cheerios with 1% milk (or a low-fat dairy alternative). Serve with clementines and a hard-boiled egg.
Leftover shrimp and vegetable bowl. Pair with low-fat yogurt and fruit.
Chilled 3-bean salad (chickpea, black, and pinto beans) with onion, cucumber, capers, parsley, oregano, olive oil, salt, and black pepper.
Serve with chicken salad on whole-grain crackers.
Energy bites; pumpkin seeds, and unsweetened dried fruit.
This 7-day anemia meal plan can help you incorporate more iron-rich foods into your diet to manage iron deficiency anemia.
Every person has different iron needs based on age, medical conditions, blood loss, and the severity of their iron deficiency.
Working with a registered dietitian can help you determine the exact amount of iron you need daily and how to incorporate those foods into your diet.
If you’e avoiding animal products, you may need individualized guidance to ensure you meet the recommended iron intake.
Find a dietitian who accepts insurance through Nourish.
