While the focus for many people is on increasing iron in the diet, some people who have medical conditions, such as hemochromotosis and chronic liver disease, need to avoid foods with high amounts of iron. The recommended dietary allowance for iron for men is 8 mg and for non-pregnant women is 18 mg. In general, foods that are high in iron are heme sources -- meat, fish and poultry.
Dairy
Most dairy products have low or no iron. Dairy products such as milk block absorption of both heme and non-heme iron, thus reducing the amount of iron that is stored in your body. For example, 1 cup of milk contains 0.1 mg of iron, based on information published on the Vegetarian Resource Group's website. Supplemental calcium can impair the absorption of iron as well. Although eggs have trace amounts of iron, a protein substance in eggs can reduce the bioavailability of iron by 28 percent in a meal, according to the Iron Disorders Institute.
Plant-based Foods
Non-heme iron is found in plant-based foods and is much more difficult to absorb than heme. High fiber foods, such as nuts, grains, rice and beans bind iron, therefore reducing iron absorption. Be careful with iron-fortified cereals and enriched grains, as these products sometimes meet a full day's recommended amounts for iron. For example, 1 cup of bran flakes cereal contains 24 mg of iron, according to gicare.com and one 3 oz. bagel has 5.2 mg of iron.
Fruits and Vegetables
Do not eliminate fruits and vegetables in your diet because they contain vitamin C which enhances iron absorption. Continue to eat these foods because they are good sources of fiber, antioxidants and non-heme iron which is more difficult to absorb. One cup of cooked spinach is a good source of non-heme iron -- 6. 6 mg. Raw spinach contains oxalates -- derived from oxalic acid -- which impair the absorption of iron.
Meats
Reduce red meat in your diet because iron is most easily absorbed from red meat. Low-heme iron sources of 3.2 oz. of animal protein are cod, mackerel, boiled ham and chicken, based on a diet fact sheet on Iron Disorders Institute's website. Stay away from raw shellfish. They contain a bacterium called Vibrio vulnificus which can be fatal if your iron levels are too high.
Recommendations for Reducing Iron
Drink coffee, tea and red wine. They contain tannins which prevent absorption in non-heme iron. However, persons with liver damage should avoid alcoholic beverages and excessive amounts of tannins, according to Hemochromatosis.org. Keep away from sugary foods and beverages because they increase absorption of iron. Avoid foods, such as broccoli, that are high in vitamin C and a source of iron. Vitamin C increases the absorption of iron, so do not take vitamin C supplements.
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