Foods that help you grow taller

by   |   Jun 12, 2024

Is your height already programmed by your genes or can you grow taller than your parents? Nature versus nurture has been the bone of contention among scientists for years, and despite being largely controlled by genetics, human height is under the influence of other factors as well. These include nutrition, exercise, sleep, and living environment.

This explains why increased income leads to an increase in average height. Indeed, parallel with more income is a better quality of life in which people have proper nutrition, involvement in physical activities, and improved sleep quality. Among these factors, nutrition stands out as the most powerful aside from your genes in your height growth. Want to beat your genetics to reach an ideal height? Read on to find out the foods that make you grow taller in this article.

Plant-based protein

As mentioned above, nutrition is key to achieving your desired height. However, it can only unleash its power if you know what the right foods to eat are. Although no magic recipes can boost your height overnight, consuming foods high in calcium, vitamin D, and protein can increase your height substantially in the long run.


Let’s start with plant-based protein. You can opt for lentils, beans, nut butter, and nuts as they all are recommended sources of protein. Because protein has the biggest impact upon height, eating celery dipped in almond butter or peanut butter is both healthy and serves as a turbo boost for your height.

To make your diet more diverse, you can add chickpeas, hemp seeds, and flax seeds to your dishes. Quinoa is another complete plant-based protein that tastes awesome and can be added to a variety of dishes. Make a plain yogurt more nutritious and lively by tossing some almonds or walnuts into it. There is little difficulty in adding protein to your diet if you set your mind on growing taller.

Dairy and whole eggs

Milk almost always makes a presence in our daily breakfast. Rich in calcium, vitamins A, B, D, E, and protein, milk is extremely critical in boosting your height gain. However, organic milk is better and more recommended than inorganic one as the former is free of rBST, rBGH, and antibiotics which can negatively affect your growth. Your height growth can be naturally maximized with a cleaner diet. The healthy fats and Omega 3 in milk are also beneficial for proper nutrition.


Similar to milk, eggs have been in humans’ diets since the dawn of time. Not only are eggs high in protein but they are also nutritious whole foods. There is 100% protein and albumin in the white of the egg. Nevertheless, it is advisable to use whole eggs as they add calcium, vitamin B12, and healthy fats. Eggs are also highly versatile in that it can be cooked in a number of ways from fried, scrambled, hard-boiled, and baked. They can be turned into yummy breakfasts for children and teenagers to grow taller.

Vegetables and fruits

Veggies are not favorable foods for some people, especially children. Yet, most of the vegetables are valuable sources of minerals, vitamins, and fiber that are essential for your bone health and bone growth. Try to fill your daily diet with vegetables such as spinach and kale to increase your height fast and effectively.


In addition, a bone-nourishing diet is not complete in the absence of fruits. As a matter of fact, such fruits as apples, mangoes, oranges, grapefruits, and nectarines all work great in helping you grow taller rapidly. The reason for this is that these fruits are rich in vitamin C which facilitates easy calcium absorption and utilization. This is extremely critical to height increase.

So what about meat?

Fish and lean meats are fine as long as they are organic, grass-fed, or wild-caught. They contain huge amounts of healthy fats and protein. You can combine eating fish and lean meats together with plant-based protein as variety is pivotal to your diet. Besides, you can add chicken to your dishes. Free-range and organic chicken that is free from any antibiotics or hormones is highly recommended.

Beef helps to increase height effectively

Foods that you should avoid

Apart from the above-listed foods to add to your diet, there are foods that you should stay away from if you want to reach your maximum height potential. Topping the list of height inhibitors are sodas and all aerated drinks. Not only are the sweeteners and sugar in these drinks badly affect your overall health but they also block your body’s ability to absorb calcium efficiently. Because calcium is vital for healthy bone growth, you would lose your chance of growing taller if you keep consuming these calcium inhibitors.

Foods that you should avoid to increase height

What is more, foods that are rich in carbohydrates, especially highly processed foods such as bread, rice, cereals, and pasta can impact the production of growth hormone in a negative way. If you want to eat these carbohydrate-rich foods, you should opt for natural ones and whole grains. Try to avoid processed or instant foods at all costs. At the end of the day, natural and fresh foods are the way to go.

One last thing, you can consider taking height growth supplements

Height growth supplements can be a great option to supplement your growing body with essential nutrients that are lacking in your diet. Knowing which foods to eat is one thing but incorporating them into your daily diet is another.

Moreover, children and teenagers with busy parents are even more subject to nutritional deficiencies as their parents do not have time to cook for them, and most of the time, they have to resort to processed or fast foods. To tackle this problem, parents can consider letting their children take height growth supplements to ensure they get all the nutrition they need for optimal growth.

Supplements to help increase height effectively

However, it is imperative for parents to examine the quality carefully before buying any height boosters.    Click here for a review of the best height growth supplements for you to take into consideration.

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