In fact, most types of whole grains and whole pseudograins contain a decent amount of oxalates. This includes wheat, grits, and brown rice. This is where a key problem comes into play. Whole grains are an important part of a healthy diet. And, on a side note, the oxalate content of grains doesn't mean that you should skip all grain-containing foods.
Many will still be good for you. Some aren't even that high in oxalates. For example, a slice of white bread tends to contain less than 10 mg of oxalates. This pattern reinforces the importance of calculating your oxalate intake and planning your diet, rather than cutting out grains entirely because of their oxalate content. Much to the disappointment of many snackers, nuts contain oxalates as well.
While the oxalate level isn't horrible, it's very easy to eat more nuts than you intend to. Almonds and cashews are some of the worst choices for oxalates. This is a shame, as they're both common nuts for snacking. For example, a serving of 11 almonds provides more than mg of oxalates. And, let's face it, even sticking to 11 almonds in a serving isn't always easy. If you love your almonds, keeping your intake low enough to be healthy could be a problem. For people who struggle to stick to a small portion, avoiding nuts entirely could be a better choice.
In fact, a gram of roasted peanuts contains more than mg of oxalates. This also means that peanut butter tends to be high in oxalates too.
Make sure that you keep to small portion sizes if you use nut butter. This may involve measuring out a portion of nut butter, rather than using it straight from the jar.
The problem with seeds is much the same as with nuts. The oxalate content varies dramatically here, which makes some seeds much better than others. Pumpkin seeds are one of the highest oxalate choices and sunflower seeds are getting up there too.
Flaxseeds, on the other hand, are relatively low in oxalates. Of the two options, seeds are much lower in oxalates than nuts. This means that savory snack lovers will be much better to focus on seeds. Unfortunately for many, chocolate does contain oxalates. This includes dark chocolate, milk chocolate, cocoa, and even cacao nibs. The oxalates come from compounds in the cocoa bean, which means that dark chocolate is higher in oxalates than milk chocolate.
Dark chocolate also has less calcium than milk chocolate, so it has a poorer ratio of oxalates to calcium. This combination of features creates the unusual situation where milk chocolate is better, at least in one sense, than dark chocolate. The oxalate content of chocolate and cocoa means that some chocolate-based foods will be high in oxalates too, including chocolate milk.
Simply watch your serving size and how often you eat it. Berries are often collectively listed as high oxalate foods, but most of them can be included into your diet easily enough. The main exception is raspberries. These do tend to be high in oxalates. The oxalate content of raspberries is a shame, as the little berries have such a vibrant flavor. They're a fantastic source of fiber too. Still, you don't need to cut out raspberries entirely.
Just be careful with your portion sizes and bulk out recipes with less problematic berries. Pineapple is another fruit to be wary of. Half a cup of canned pineapple, for example, contains around 30 mg of oxalates. In contrast, you get around 1 mg of oxalates from a whole apple and 1 mg from half a cup of grapes. You might choose to have half an avocado or even less, which drops the oxalate content down considerably.
Normally it exits the body through urine, however excess oxalate can cause the formation and growth of calicum oxalate crystals and stones in the kidney. If you have ever had an issue with calcium oxalate kidney stones, then increasing water consumption and limiting the amount of oxalates you ingest may help. Futhermore, if your doctor has recommended you follow a low oxalate diet or kidney stone reduction diet to help reduce the chances of calcium oxalate kidney stone recurrence , then please search our database for low oxalate foods to consume, high oxalate foods to avoid and moderate oxalate foods to enjoy occasionally.
Learn about calcium oxalate sources and foods that have oxalates. Other whole grains, or are all grains bad? As mentioned in the article, many oxalate-containing foods are highly nutritious.
For individuals who have been advised to go on a low-oxalate diet, then this list shows the foods that contain larger amounts. I personally eat a lot of foods on this list. Romaine and iceberg lettuce both contain particularly low amounts — somewhere around 5mg to 15mg. Both are much lower in oxalate than spinach. I eat spinach all the time.
I heard a YouTube video blaming oxalates for arthritis. I fully agree with your last sentence. It is easy to find exaggerated claims about many things, and oxalate seems to be one of those. How can cooked spinach contain such a higher oxalate amount than raw spinach if cooking can reduce oxalate content in foods? You can fit much more cooked spinach into a cup.
Spinach decreases a lot and becomes more compact during the cooking process. Thus, a cup of cooked spinach contains much higher amounts of spinach than a raw cup. Very useful information for me as I have recently become aware that my kidney function has decreased considerably original damage due to the prescription drug Lithium.
Can see from the list what has caused the deterioration and can now adjust my diet accordingly. Thank you very much. Thanks for commenting. From reading your comment, I presume your doctor advised a low-oxalate diet? I wish you good health and I hope that you see some improvements going forward. Spinach and other greens such as chard, beet, and turnip all bother me…A LOT! I mean, they go straight thru me, and causing cramping and bloating.
With spinach, chard and beet greens being worst. However turnip and mustard greens burn my stomach horribly and also then, I bloat and they go straight thru me. I simply cannot. So, I wonder, IS it the oxalates? At least for the spinach, chard and beet greens? IDK about the others. Sorry to hear that, Tami. If you are able, maybe a dietitian or registered nutritionist might be able to offer some more useful guidance?
You can easily find out yourself by simply doing different diets for measured times. Eliminate the foods you suspect for a couple of weeks, see how you feel, then really load up on those same foods and see how you feel. Garbanzo beans and black eyed peas are also generally considered to be lower in oxalate.
These lower oxalate beans likely can be included in a healthy kidney stone diet in healthy portions. Also, pairing these higher oxalate foods with a serving of dairy helps stop the absorption of oxalate. As always, ask your dietitian what is best for you based on your lab results. Importantly, remember that non-starchy beans, like green beans or wax beans, are a low oxalate vegetable choice.
Always remember that your whole diet pattern is MUCH more important than stressing over the oxalate content in specific foods. For people with calcium kidney stones, a healthy diet focuses on: 13 , Here is an example low oxalate meal plan.
You can also read more about a healthy kidney stone diet from Dr. Fred Coe, a colleague of mine at the University of Chicago. However, always remember to work with your dietitian or doctor who knows your medical history and lab values to figure out what diet is best for you! Check out my eCookbook just for people with kidney stones! My cookbook includes 30 low oxalate recipes that fit in a healthy kidney stone diet. So happy to have found your website. I recently experienced my first kidney stone and was quite overwhelmed with the oxalate diet.
I am a diabetic with IBS and lactose intolerance so navigating a new diet plan was distressing. Thanks to your complete oxalate food list I can now plan menus that will provide the nutrition I need and still be able to navigate around the dietary constraints that I have. Great info here. Almond milk has been my go to…. Is coconut milk an ok alternative I can use? Hi Pamela! Coconut milk is a good option. Here are my suggestions for calcium sources for kidney stone formers!
Thank you for your very helpful site! I have had two kidney stones with a third one still in my kidney. Your site has given me a lot of useful tips to hopefully prevent future stones. Do you know anything about the oxalate content of cassava flour or tapioca starch? I try to eat fairly low carb and these ingredients are in many low-carb foods. You are so welcome! To the best of my knowledge, cassava and tapioca are low in oxalate. As always, try to pair meals with calcium.
This tends to be much more effective at lowering urine oxalate than diligently avoiding ALL high oxalate foods. Sesame seeds and nuts are high in oxalate but read somewhere that their oils used in recipes are low in oxalate. Can you advise?. So, all oils would be low oxalate. Make sure to check out my low oxalate nut article! Hi Glen! Thank you for your comment.
I know the oxalate thing is can be incredibly confusing and frustrating due to SO much conflicting information out there.
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