Foods that help you grow taller

by   |   Feb 19, 2024
5/5 - (1 vote)

Is your height solely dictated by the genetic blueprint handed down from your parents, or is there room to surpass their stature? This age-old question of nature versus nurture continues to intrigue scientists, prompting a deeper exploration into the factors shaping human height. While it’s undeniable that genetics play a pivotal role in determining height, the story doesn’t end there. Height, as it turns out, is a multifaceted outcome influenced by a myriad of variables including nutrition, physical activity, sleep patterns, and environmental conditions.

Delving deeper into this complexity reveals intriguing correlations, such as the link between income and average height. Surprisingly, there’s often a parallel increase in both with rising income levels. This connection underscores the broader impact of socioeconomic status on physical development. With greater financial means, individuals can access better nutrition, maintain consistent physical activity, and enjoy improved sleep quality. Among these factors, nutrition emerges as a potent force capable of challenging genetic predispositions towards height.

For those aspiring to exceed their genetic limitations and reach their desired height, understanding the power of dietary choices becomes paramount. By optimizing nutritional intake, individuals can unlock their growth potential and defy the constraints of their genetic makeup. This article aims to shed light on the dietary strategies that can effectively stimulate growth, offering a roadmap for those striving to reach new heights.

How does nutrition affect height growth?

While our genetic makeup (height heritability) is undeniably a significant factor influencing our height, it is far from being the sole determinant of our growth potential. Environmental factors, particularly nutrition, wield a pivotal influence on our capacity to attain greater height.

In essence, the availability of adequate nutrition, or the lack thereof, can either enhance or hinder heritability, particularly in impoverished regions and developing countries. In such areas, the scarcity of nutrient-rich and energy-dense foods among school-aged children can lead to a predisposition towards stunted growth, undernourishment, or even obesity.

With this in mind, the initial and fundamental step towards optimizing height potential is to adopt a healthy and scientifically sound dietary regimen. Throughout the formative years of childhood, the human body demands a precise balance of essential nutrients to facilitate optimal growth. Consequently, opting for a well-rounded diet, especially during the critical period of puberty when growth spurts are most pronounced, can significantly bolster the prospects of achieving one’s maximum height potential

What foods make you taller?

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.


Milk and dairy products help increase height

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.

Fish and 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


Carbs are another main source of dietary energy and are vital for growth and development. Although they are found in many foods, you should choose fresh fruits and vegetables instead of sweetened foods, sugars, carbonated drinks, and sugar-added fruit juices.

Healthy fats

Getting enough amounts of polyunsaturated fatty acids, like omega-3 fatty acids, help enhance osteoblast activity while obstructing osteoclast activity to support bone formation. You easily get healthy unsaturated fats in vegetable oils (almonds, canola, olive, sesame, and sunflower), avocados, oily fish, oysters, eggs, almonds, and cod liver oil.


Although water has no organic nutrients or calories, it is an indispensable thing for the body. It helps carry nutrients to reach biological fluids and is the key channel for the removal of toxins and waste. Drinking mineral water is another good way to help you stay hydrated and get a certain amount of calcium [1].

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.

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.

Fast food or processed foods

These types of foods just taste good yet deliver less valuable nutrients. Badly, they have a high amount of trans fatty acids that might affect your height growth. Also, you should avoid foods high in sugar like cookies and sweets because they only prevent you from consuming nutritious foods.

Foods rich in carbs

Foods that are rich in carbohydrates, especially highly processed foods such as bread, rice, cereals, and pasta can impact the production of growth hormones in a negative way. If you want to eat these carbohydrate-rich foods, you should opt for natural ones and whole grains.


If you store corn, wheat, chiles, or peanuts inappropriately in warm and humid places, it may produce molds, called aflatoxins. They seem to restrict protein synthesis and increase inflammation and the risk of infection, thereby preventing growth in children [2].

Unfermented soy

Tofu, soymilk, sprouts, and soy nuts are unfermented foods you should avoid because they have phytic acid, which might lower calcium absorption. The best way is to replace them with fermented soy like miso, natto, soy sauce, and tempeh to get more protein.

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.

In summation,

Although genetics play a significant role in determining your stature, the pursuit of a wholesome lifestyle and the consumption of a well-balanced diet can significantly contribute to realizing your ultimate height potential. It is crucial to bear in mind that the journey towards reaching your full height takes time, requiring patience and unwavering dedication to consistent efforts.


Can adults still grow taller?

Yes, adults can experience a minor increase in height through proper nutrition and exercise, although the potential for growth is more significant during childhood and adolescence.

Are height-increasing supplements effective?

Height-increasing supplements are not proven to be effective and may have potential health risks. It’s best to focus on a balanced diet and lifestyle.

How much sleep do I need for optimal growth?

For optimal growth, adults should aim for 7-9 hours of quality sleep each night, while teenagers may need 8-10 hours.

Can I gain height by drinking more milk?

Milk is a good source of calcium, which is essential for bone health, but height gain depends on various factors, including genetics.

Are there any height-boosting exercises I can do at home?

Yes, there are several height-boosting exercises you can do at home, such as stretching exercises, yoga, and Pilates, which can help improve posture and flexibility.

Enhance your growth potential by making the right dietary choices and adopting a healthy lifestyle. Remember, while you can’t change your genetics, you can optimize your height naturally through the power of nutrition and wellness.

This article is shared by expert Joybauer – the admin of the website, who has many years of experience working in the field of height growth.


Joy Bauer is a renowned physician and nutrition expert who has dedicated her career to helping people live healthier, happier lives. With over two decades of experience in the field of health and wellness, Dr. Bauer has become one of the most trusted voices in the industry.
About This Researcher
One of Dr. Bauer’s areas of expertise is in the field of height growth. She has worked with countless patients over the years who were looking to increase their height naturally, and has developed a range of effective strategies and techniques to help them achieve their goals.

Dr. Bauer believes that a healthy diet and lifestyle are essential for optimal growth and development. She works closely with her patients to develop personalized nutrition plans that are tailored to their unique needs and goals. These plans include a variety of nutrient-dense foods and supplements that are designed to support healthy bone growth and development.

In addition to her work in height growth, Dr. Bauer is also a leading expert in the areas of weight loss, disease prevention, and overall wellness. She is a regular contributor to a number of popular media outlets, including The Today Show, The Dr. Oz Show, and Good Morning America.

If you’re looking for a physician who is passionate about helping you live your best life, look no further than Dr. Joy Bauer. With her expertise, compassion, and commitment to excellence, she is the ideal partner for anyone who is looking to achieve their health and wellness goals.

The reason behind the creation of the website HowToGrowTaller is to provide effective guidance and support to individuals who are looking to increase their height naturally. Dr. Joy Bauer recognized that many people feel self-conscious or insecure about their height, and that there is a great deal of misinformation out there about how to grow taller.

With HowToGrowTaller, Dr. Bauer wanted to create a comprehensive resource that would provide individuals with the tools, knowledge, and support they need to achieve their height goals. The website includes a wide range of resources, including nutrition plans, exercise routines, and other proven strategies that are designed to support healthy growth and development.

One of the key benefits of HowToGrowTaller is that it is a one-stop-shop for all things related to height growth. Instead of spending countless hours researching different strategies and techniques, individuals can turn to the website to access everything they need in one convenient location.

Overall, the goal of HowToGrowTaller is to help individuals feel more confident and empowered in their bodies. By providing them with the resources and support they need to grow taller naturally, Dr. Bauer hopes to help people achieve their height goals and improve their overall quality of life.

Researcher Locations:

33 Whitehall Street, New York

Education & Training
Pediatric Psychology – Nemours Childrens Clinic – Jacksonville, 2003

Child Psychology – University of Florida, 2002

Board Certifications
American Board of Professional Psychology

Areas of Research


Top 10 best height-boosting milk for children
by Joy Bauer   |   Jan 28, 2024
Every parent wants what's best for their kids, and helping them grow well is a top priority. While our genes largely determine how tall we ...
Can you grow taller after 22?
by Joy Bauer   |   Jan 22, 2024
Have you ever wondered if you can get taller after turning 22? Many people are curious about the potential for increased height, whether ...
The average height for 18 month olds
by Joy Bauer   |   Jan 15, 2024
Taking care of children is a complex and incredibly fulfilling job that goes beyond simply providing for their necessities. It includes ...
The average height for 6 month olds
by Joy Bauer   |   Jan 08, 2024
You may be wondering if your baby is growing normally, as many new parents do. Although healthy babies come in a variety of sizes, their ...
taller boosts