When it comes to nutrition, we often hear about carbs, fats, protein, and vitamins—but what about copper? This lesser-known mineral plays an important role in our health, but for individuals with Wilson disease (WD), managing copper intake becomes essential.
Copper Conscious Eating isn’t about cutting everything out—it’s about making smart, balanced choices that support both your liver health and your overall nutrition. Let’s explore how you can eat well while staying copper-aware.
Why Copper Awareness Matters
Copper is a trace mineral found naturally in many foods, and it’s normally excreted by the liver. But for people with Wilson disease, the body doesn’t eliminate excess copper effectively, which leads to buildup in organs like the liver, brain, and eyes. Over time, this can cause serious health complications.
That’s why it’s crucial to moderate copper intake, especially in the early stages of treatment. However, going too extreme in avoiding copper can backfire. If your body isn’t getting enough, it may start absorbing more copper from the small amounts you do eat—something we definitely don’t want.
Personalized Nutrition is Key
Copper needs can vary from person to person. When first diagnosed with WD, many people follow stricter guidelines. Over time, as medication takes effect and symptoms are monitored, some individuals may be able to relax these restrictions a bit.
That’s why working with a registered dietitian is so important. They can help you create a meal plan that fits your current health, lifestyle, and nutritional needs.
High vs. Low Copper Foods
Let’s break it down. Foods can be grouped into low, moderate, or high copper categories. Here’s a general rule of thumb:
-
Low copper foods: < 0.08 mg per serving
-
Daily copper intake goal: Usually around 1 mg per day, unless otherwise advised by your healthcare team
⚠️ Important: Even low copper foods can add up quickly if eaten in large portions.
🥦 Low Copper Foods to Enjoy Freely
Vegetables:
Brussels sprouts, broccoli, bok choy, carrots, cabbage, cucumbers, lettuce, onions, celery, green beans, cauliflower, eggplant, green peppers, tomatoes, jicama, spinach, shiitake mushrooms, olives, pickles
Fruits:
Apples, applesauce, blueberries, cherries, canned fruits, dried cranberries (up to ¾ cup), grapefruit, oranges, peaches, melons, watermelon, strawberries
Grains:
White rice, white bread, white pasta, Cream of Wheat, oat cereals (Cheerios), rice cereals (Rice Krispies), corn cereals (Kix)
Dairy & Alternatives:
Milk (non-chocolate), almond milk (non-chocolate), cheese, yogurt, sour cream, ice cream (non-chocolate), cottage cheese, cream
Proteins:
Eggs, white meat chicken and turkey, bacon, beef hot dogs, white fish (cod, halibut, haddock, tuna, flounder, orange roughy, scallops)
Condiments & Fats:
Butter, margarine, olive oil, avocado oil, canola oil, mayonnaise, salad dressings, pesto (no nuts), soy sauce, ketchup, mustard
Sweets & Beverages:
Honey, maple syrup, jam, jelly, carob (a chocolate substitute), fruit juices (apple, cranberry, grape), lemonade, coffee, tea, carbonated beverages
🥗 Quick Low Copper Snack Ideas
-
Cottage cheese with peaches
-
Yogurt topped with berries
-
Apple slices with cheese
-
Deviled eggs or hard-boiled eggs with seasoning
-
Carrot or cucumber sticks with ranch dip
-
Celery sticks with homemade yogurt herb dip
🔄 Easy Copper-Friendly Swaps
-
Carob instead of chocolate
-
Cranberries instead of raisins
-
Baba ganoush (no tahini) instead of hummus
-
Flavored carbonated water instead of mineral or spring water
-
Mocktails instead of cocktails (alcohol can stress the liver, which should be avoided in WD)
🛒 Pantry & Fridge Staples for Low Copper Eating
Pantry Must-Haves:
Salt, pepper, garlic powder, onion powder, Italian seasoning, dried cranberries, oatmeal, white rice, pasta, canned chicken/tuna, olive oil, vinegars, honey, broths
Fridge Essentials:
Eggs, low-copper fruits and veggies, yogurt, cottage cheese, sour cream, milk or non-dairy milk (non-chocolate), cheese, condiments like mayo and mustard
🍽️ Dining Out With Confidence
Eating out can be tricky, but not impossible. Here’s how to stay safe and stress-free:
-
Ask questions. Don’t hesitate to request ingredient lists or how a dish is prepared.
-
Choose simply prepared foods like grilled meats and steamed vegetables.
-
Avoid sauces or dressings that could contain nuts, seeds, or unknown ingredients.
-
Use your low, medium, and high copper food list as your guide.
💧 Don’t Forget About Hidden Copper Sources
Copper isn’t always on nutrition labels, so watch out for these sneaky sources:
-
Cookware: Avoid using copper mugs, pots, pans, and utensils.
-
Water: Tap water may contain copper, especially if you have copper pipes. Let water run for 30 seconds and use cold water for cooking. Best options: distilled or reverse osmosis water.
-
Supplements: Many multivitamins contain copper—always check labels!
🥦 Wilson Disease and Vegetarian Diets
Vegetarian diets tend to be high in plant-based foods, many of which contain more copper. However, they also contain phytates and fiber, which reduce copper absorption.
To stay balanced as a vegetarian with WD:
-
Focus on dairy-based proteins like eggs, milk, yogurt, cheese, and cottage cheese.
-
Limit high-copper plant proteins like nuts, seeds, legumes, and soy.
-
Work with a dietitian to meet your protein needs without increasing copper intake too much.
