Does High-fiber foods Affect Iron?

May affect absorption or how you feel

The short answer

Dietary fiber (especially phytates) binds iron and reduces its absorption.

How to arrange timing

Take iron supplements at least 2 hours apart from high-fiber meals.

Reference

Reference noted for this food and supplement combination: NIH ODS 2024

Important context

The effect can also change with food amount, supplement dose, product formulation, health conditions, and medication use. Ask a doctor or pharmacist first if you take medication, are pregnant or breastfeeding, or have a chronic condition.