10 Foods That Help Increase Height Rapidly

Q: Can adults grow taller?

By including foods such as soy products, almonds, and leafy greens, adults can support spinal health, posture, and achieve improvements in stature even after 18.

Q: Does skipping increase height?

Skipping is a cardio exercise that can improve posture and stimulate growth hormone. Combined with a proper diet, it may help maximise height naturally.

Q: What vegetable makes you taller?

Vegetables like spinach and kale, which are rich in calcium and vitamins, support healthy bone growth and height development.

April 22, 2025

Every parent wants the very best for their child. To that end, one of the most common concerns parents have is what are the foods that increase height rapidly. While genetics determines a person's height, optimal nutrition during childhood and adolescence helps individuals reach their full height potential. Key nutrients that support growth include protein, calcium, vitamin D, vitamin K, and zinc. These promote strong bones and overall development. After adulthood, diet supports bone health but cannot increase height.

When you give your child a wholesome and nutrient-rich diet along with height-increasing foods, it not only supports strong bones but also boosts their overall development. No matter if you're looking for the best food for height growth or simply putting together a diet plan for height growth that you can follow, knowing which foods to select is the key.

Factors Affecting Height In An Individual

Have you ever wondered how tall your child will grow? If yes, we are sure that you must be looking for height increase food after 21, 18 or even 5. Height is decided by genes, but there's a lot more to it. And yes, you can absolutely influence it for the better. The right diet and knowledge of nutrients for height growth, planning and a thoughtfully curated diet plan for height growth can truly benefit your kids in a number of ways.

Genetics

Your height is largely decided by your DNA. In fact, around 80 per cent of your height is inherited through a polygenic pattern (multiple-gene pattern)[1]. But that's not all that's to it. Genetics lay the groundwork, but our environment, nutrition for height growth, and other factors also influence how tall you get.

Sex

Boys grow taller than girls because of the way sex hormones affect their bodies. During puberty, testosterone that fuels their bone growth also gives impetus to their growth activity[2]. Similarly, in girls, with puberty, estrogen level rises, leading to growth-plate fusion. This causes them to stop growing sooner. The right knowledge of what foods make you taller and dietary support can optimise your child's height, regardless of their gender. Including height-increasing foods for girls and boys, such as beans, chicken, eggs, leafy greens, dairy products, and berries, can provide essential nutrients like protein, calcium, vitamin D, and vitamin C, which support bone health and growth during development.

Hormones

The pituitary gland produces growth hormone, which activates bone elongation, especially during sleep. Along with the growth hormone, insulin-like growth factor 1 (IGF-1) is always a hormone that ensures that your growth hormone does its job effectively[3]. Our sex hormones, testosterone and estrogen, are responsible for controlling the time of puberty and growth spurts. This is precisely the reason why a proper diet chart for height growth during the formative years is crucial.

10 Best Foods for Height Growth

If you are wondering about what to eat to get taller, here is a comprehensive list for you:

1. Leafy Greens

Leafy green vegetables are rich in antioxidants, vitamins, and minerals and support your overall health. They are also considered a natural food to increase height in children, as they provide essential nutrients like calcium, vitamin K, and vitamin C, which help maintain bone density and promote healthy growth.

How do Leafy Greens Help Increase Height

Leafy greens are rich in calcium, vitamin K, magnesium, iron, and vitamin C .
Calcium supports bone growth and density, crucial for height increase.
Vitamin K helps maintain bone density and regulates calcium in bones.
Magnesium aids in activating vitamin D, essential for calcium absorption.
Iron improves blood circulation and oxygen transport, supporting tissue growth.
Vitamin C boosts collagen production, aiding bone and cartilage development.

2. Almonds

It is a nutritious source of protein, fibre, and healthy fats.

How do Almonds Help Increase Height?

Almonds are rich in vitamin E, magnesium, calcium, healthy fats, and fiber.
Vitamin E deficiency can cause stunted growth in children, and almonds help prevent this.
Magnesium and calcium strengthen bones, supporting height increase.
Healthy fats and fiber aid nutrient absorption and bone development.
Almonds also reduce bone breakdown by lowering osteoclast activity.

3. Dairy Products (Low-Fat)

Daily consumption of dairy products provides you with essential nutrients for height, such as protein and calcium, along with reduced fat content.

How Do Dairy Products Help Increase Height?

Low-fat dairy products provide high-quality protein, which supports tissue and muscle growth essential for increasing height.
They are rich in calcium, crucial for bone development and strength.
Vitamin D in dairy enhances calcium absorption, further promoting bone growth.
Phosphorus and magnesium work with calcium to build strong bones.
Dairy may boost IGF-1 hormone levels, aiding bone and tissue growth [4].

4. Beans

Beans are high in fibre and protein. Plus, they help promote satiety and your digestive health. This makes them an ideal height growth food, as they increase levels of growth-regulating hormones in children.

How Do Beans Help Increase Height?

Beans are rich in protein, which boosts growth hormone (IGF-1) for height increase.
Iron in beans prevents anemia, supporting healthy tissue growth.
Beans provide magnesium, potassium, and zinc, essential for bone development [5].
B vitamins in beans aid overall growth and energy metabolism.
Vitamin K in beans helps maintain bone density for height.

5. Cereals

Cereals offer a good source of important nutrients like iron and fibre. They are also a good source of energy. Including height-gain food such as cereals in your diet can support overall growth by providing essential nutrients needed for bone health and development.

How Do Cereals Help Increase Height?

Cereals provide essential nutrients like protein, iron, magnesium, zinc, and B vitamins, which support growth and development.
Protein aids tissue repair and increases growth hormone levels.
Iron prevents anemia, supporting tissue and bone growth.
Magnesium and zinc are vital for bone health and development [6].
B vitamins help in energy production and cell growth.

6. Quinoa

It is a complete protein grain that is rich in nutrients and is gluten-free.

How Does Quinoa Help Increase Height?

Quinoa is a complete protein with all 9 essential amino acids, crucial for muscle and tissue growth, aiding height increase.
Rich in magnesium and phosphorus, it supports strong bone formation and density.
Contains iron and calcium, promoting healthy bone development.
B vitamins and fiber in quinoa aid metabolism and nutrient absorption, supporting overall growth.
It's complex carbs provide lasting energy for growth processes.

7. Banana

Banana is a convenient fruit and is the best food for height growth that we can consume daily. It is rich in natural sugars and potassium for a quick energy boost.

How Do Bananas Help Increase Height?

Bananas support height growth by providing potassium, magnesium, calcium, vitamin B6, manganese, and fiber.
Potassium and magnesium aid bone health and muscle function, essential for growth (9).
Calcium and manganese support bone density and collagen production.
Vitamin B6 helps in protein metabolism and hormonal balance, crucial for tissue growth.
Fiber enhances nutrient absorption, supporting overall development.

8. Citrus Fruits

Citrus fruits like oranges are packed with Vitamin C and antioxidants that help boost your immune system.

How Do Citrus Fruits Help Increase Height?

Citrus fruits are rich in vitamin C, which boosts collagen production for bone and tissue growth, aiding height increase.
They provide potassium, supporting bone health by regulating calcium levels and preventing calcium loss.
B vitamins in citrus fruits help protein metabolism and energy production, both vital for growth.
Antioxidants in citrus fruits protect cells and support overall development.
Nutrients: Vitamin C, potassium, B vitamins, antioxidants.

9. Multi Grains

You can combine various grains to provide sustained energy and diverse nutrients to your body, which is essential in a diet for height growth.

How Do Multi Grains Help Increase Height?

Multi-grains are rich in protein, calcium, iron, B vitamins, magnesium, zinc, and fiber.
Protein aids tissue and muscle growth, essential for height.
Calcium and vitamin D strengthen bones, supporting height increase.
Iron and B vitamins help in red blood cell formation and energy, promoting growth.
Magnesium and zinc support bone development and growth hormone function.
Fiber aids digestion, ensuring better nutrient absorption for growth.

10. Carrots

Loaded with beta-carotene, carrots support your immune system and eye health.

How Do Carrots Help Increase Height?

Carrots are rich in vitamin A, vitamin C, potassium, and fiber, which support bone health and growth.
Vitamin A helps in bone development and cell growth, crucial for height increase.
Potassium aids in bone mineralisation, supporting stronger bones.
Fiber and vitamin C contribute to overall health, indirectly supporting growth.
A balanced diet with carrots can help children reach their potential height.

Also Read: How to Develop Healthy Eating Habits

Food Group	Foods That Help	Why They Help in Growing Height
Dairy Products	Milk, Yogurt, Cheese	These foods should definitely be a part of your diet plan to increase height as they are rich in calcium, protein, and vitamin D. These nutrients are essential for bone growth and strength.
Vegetables	Spinach, Broccoli, Peas, Brussels Sprouts	These vegetables are height growth foods because they are high in vitamins A, C, K, iron, and fiber, which play a significant role in supporting bone health and stimulating growth.
Fruits	Bananas, Oranges, Berries, Papaya	When we talk about the best foods to increase height, these fruits should definitely make it to your list as they are packed with vitamin C, potassium and antioxidants. It helps increase collagen production and boost skin repair.
Nuts & Seeds	Almonds, Walnuts, Flaxseeds, Chia Seeds	These tiny superfoods have all the healthy fats, zinc, magnesium, and protein, which are essential nutrients required for height increase naturally by supporting growth hormone function.
Whole Grains	Brown Rice, Oats, Quinoa, Whole Wheat Bread	Whole grains are rich in complex carbs and B vitamins, which should definitely be part of a diet plan for height growth.
Legumes	Lentils, Chickpeas, Beans, Peanuts	Legumes are an excellent height growth food as they are rich in protein, iron, and folate, which play a significant role in tissue growth and bone formation.
Soy Products	Tofu, Soy Milk, Edamame	These height-increasing foods are excellent plant-based protein sources that help in muscle and bone development.
Others	Dark Chocolate (moderation), Water	Dark chocolate is a rich source of magnesium. It tastes like a dream and helps in keeping your body hydrated for optimal function.

Tips to Increase Height Naturally

The following curated tips will help you boost your height naturally, and that too without taking any medical assistance.

Balanced Diet

Eat a variety of nutrient-rich foods that boost height. Try to consume height-increasing foods that are rich in calcium, protein, Vitamin D, and other essential vitamins and minerals. These nutrients support optimal bone growth and overall height potential.

Hydration

Drink plenty of water daily to keep your body hydrated. It is essential for nutrient absorption and healthy cellular function, which promotes overall growth.

Sleep

You should aim for at least 8-10 hours of quality sleep each night. It is because deep sleep stimulates the release of human growth hormone, necessary for muscle and bone development.

Exercise ?

Introduce yoga, regular stretching, hanging, posture-correcting exercises, and swimming in your daily routine. The diet and exercise for height increase help stimulate growth hormone, elongate your spine, and improve your height and appearance.

Supplements

Regularly consume supplements like Vitamin D, calcium, or multivitamins only if it is recommended by a healthcare professional. It helps address specific nutritional deficiencies that will hinder your natural growth.

Daily Diet Chart for Height Growth (Indian Diet – Vegetarian & Non-Vegetarian Options)

The following diet chart for height growth will help you naturally increase your height.

Time	Meal	Foods to Include (Height-Boosting)
Early Morning	After Waking Up	Drink 1 glass lukewarm water along with 5-6 soaked walnuts or almonds.
Breakfast	8:00 - 9:00 AM	Consume food items like Soy Milk or Fortified Milk Moong dal chilla or 2 boiled eggs, whichever is feasible for you 1 seasonal fruit or a banana
Mid-Morning	11:00 AM	Coconut water or buttermilk to satisfy your cravings Handful of mixed seeds (chia, pumpkin, and flax)
Lunch	1:00 - 2:00 PM	A veg sabzi should be on your plate along with rice or roti. You can also include paneer/ tofu or grilled fish/chicken Lastly, don’t forget to include sambhar/dal/chole or rajma in your plate
Evening Snack	4:00 - 5:00 PM	You can opt for a smoothie or a milkshak You can consume boiled corn or a sprout salad
Dinner	7:00 - 8:00 PM	It should consist of chapati + vegetable curry Mixed veg soup Buttermilk or curd
Before Bed	9:00 - 10:00 PM	1 glass of warm milk (fortified with calcium and Vitamin D)

Myths About Height Growth

When it comes to your child's growth, it's quite easy to get swayed by wrong advice or misconceptions. Let us debunk those myths and help to put together a height growth diet in boys and girls:

"Drinking milk alone makes you tall"

Milk is an excellent source of calcium and vitamin D. However, you cannot rely on it solely for height gain. In fact, relying on milk exclusively can create a nutritional gap and make your child miss out on other important nutrients for growth. In addition to milk, offer a balanced diet that includes a variety of natural foods that support height and bone development, like leafy greens, eggs, legumes, soy products, etc. In fact, if your child doesn't like having a glass of plain milk, you can make it more delicious by adding milk-flavouring powder from Good Monk that has been fortified with added vitamins and minerals.

"Lifting weights stunts growth."

This is a very outdated myth that has often kept parents from letting their child do strength training. Age-appropriate resistance training under proper supervision can help improve posture, bone density, and muscle strength. Additionally, knowing what to eat to increase height, such as foods rich in protein, calcium, and vitamins, can further support healthy growth and development.

To support physical activity and optimize growth, nutrition plays an equally important role. To that end, you must encourage your child to consume foods that boost height and bone development while maintaining physical activity. In addition to that, you can also explore options like multivitamins for senior citizens or teens to curb the effects of nutritional deficiencies.

Can You Increase Your Height After Puberty?

While most height gain happens before growth plate closure during adolescence, adults can still support bone health and posture through nutrition and exercise. From curating a diet plan to increase height after 18, to choosing the right foods for growth of height, and more, here are some tips that can help you understand if you can increase height after puberty:

Eat right

A balanced diet plan for height growth is definitely important. Try to incorporate natural foods that help in height increase, like eggs, dairy, tofu, leafy greens, and whole grains. These protein-rich foods for growing taller contain all the important nutrients for bone elongation and development. In addition to that, you must also include milk and other calcium foods for height gain, like yoghurts.

Choose Foods That Increase Height Rapidly

Even after puberty, you can support growth with height-increasing foods that make you taller at 13, like soy, almonds, chia seeds, and fish. These are some of the best foods to increase height in teenagers naturally because they are full of vitamin D and magnesium, which can work wonders for enhancing bone strength.

Make Friends With Fruits And Veggies

When your plates look colourful, your bodies grow happily. Load up on top vegetables and fruits for height growth like carrots, spinach, papaya, mango, and oranges. These fruits and vegetables support a balanced diet for healthy height development in teens while boosting their overall immunity and energy.

Opt for Nutrition Consultation

Sometimes food alone can't do it all. You can take a nutrition consultation and accordingly pin down the nutrients required for height increase naturally. To that end, you can opt for the best fiber supplements for height growth that can bridge the nutritional gaps in your diet.

Hydration

Keep your child hydrated and energised with instant energy juices, orange energy drink powder and naturally hydrating foods like cucumber and watermelon. Besides taking care of those water levels, these things can play a surprising role as height-increasing foods for children by keeping their metabolism active.

Conclusion: Food For Growth

If you want to give your child an advantage, then this would be the right time to revamp their diet withfoods that help you grow taller that truly work. From protein-rich foods for growing taller, to natural foods that help in height increase, and other nutritional supplements, the secret to unlocking their true height potential lies on their plate. If you are still wondering ‘what should we eat to increase height’, it would be a good idea for you to start with understanding nutrition for height growth and then curating a healthy diet chart to increase height after 18, 21, or for young kids.

Having said that, consistency is the buzzword here. When you keep at it, height-gain foods, the right nutrition supplements from Good Monk, and physical exercise will become your child's secret weapon for growing tall. To that end, Good Monk is a name you can trust because it is anchored to the idea of making everyday nutrition seamless with science-packed, delicious, and easy-to-use solutions that kids and parents are going to love.

FAQs on Height Growth Foods

1. Can adults grow taller?

By including foods such as soy products, almonds, leafy greens, etc., one can support spinal health, posture, and achieve improvements in stature even after 18.

2. Which vitamin is best for height?

Vitamin D and Vitamin K are very important for height growth.

3. Does caffeine stunt growth?

No. This is a myth. Although caffeine doesn't directly stunt growth, excessive consumption of caffeine can interfere with your sleep, which is an important time for the growth hormone to be active.

4. Does skipping increase height?

Skipping is a form of cardio that can improve posture and stimulate growth hormone. When you do it in synergy with following a diet chart for height growth, it can help in maximising your child's height naturally.