Low Oxalate Foods You can Master

low oxalate foods
Source: iammyowndoctor
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If you are wondering how low oxalate foods are going to taste after having been directed to reduce your oxalate intake, trust me you’ll still enjoy your bites.

Your diet will still be balanced and nutritious as before only that this time around the required nutrients will come from other foods with lower levels of oxalic acid.

The medical reason why your doctor tells you to adjust to low oxalate foods is to ensure your body absorbs less of this chemical (oxalate) as much as possible.

Under normal circumstances, the body is supposed to eliminate this and other elements that add little to no value (but cause health issues on the contrary) in its processes.

low oxalate foods

Source: LearnCBSE

However, when you have health issues like a leaky gut, kidney complications or certain kinds of damages in the intestinal tissues, oxalate can seep into the blood where it combines with other minerals to form minute solid pebbles called oxalate crystals.

So to reduce the chances of the formations of calcium oxalate which cause these crystals; below are foods in their groups that are ultra-low on oxalates:

Low Oxalate Foods

low oxalate foods

Source: melindakeen

  1. Target Dairy Products Made with Goat or Cow’s Milk

These may include skimmed milk, whole milk, buttermilk, 1% & 2% milk; Parmesan; whipping cream, a cream that is somewhat sour, half and half; yogurt with low oxalate fruit or plain; for butter you can have all cheeses; talking of farmer, mozzarella, feta, and cheddar. In other words, most dairy products are safe unless stated otherwise by your nutritionist because of a different condition.

  1. Meat Products

You are free to include all meats (fresh or frozen into your diet plan. These may include; Goat meat, pork, beef, chicken, turkey, seafood, fish (most white meats,) tuna, salmon, eggs shrimp and scallops. However, with meat products what you may want to avoid are cured meats (or meat seasoned with calcium or elements that are rich in oxalates).

  1. Vegetables

Most times greens and veggies in general are categorized as high oxalate foods. However, there is a good number that is ultra-low in the chemical and is safe to use. These include cucumbers, broccoli, asparagus, cauliflower, vegetable oil; radishes, iceberg, romaine lettuce, onion, mushrooms; red sweet peppers, squash (yellow, acorn and zucchini); water chestnuts, root turnips, and red sweet peppers.

  1. Chocolate

White chocolate is okay and it’s super low in oxalate, however, avoid chocolate milk from dairy products as it is regarded high in the chemical.

  1. Grains (still in the category of low oxalate foods)

For the grains, you only have barley, white rice, and wild rice, quite a short list, right? Unfortunately, most grains including oatmeal are considered high oxalate foods.

  1. Condiments

Here we have vinegar, mustard, and mayonnaise.

  1. Drinks and Beverages

Apple juice, ginger ale, beer, chamomile tea, spring and filtered water, spic orange, Lemmon and gentle orange.

  1. Fruits

Avocados, cranberries, peaches, honeydew melons, plums, watermelons, green and red seedless grapes, cherries apple, cantaloupe melons.

  1. Sweeteners

Here you have white sugar, honey, maple syrup and corn syrup as sweet and sweeteners in the category of low oxalate foods.

  1. Fats and Oils

From canola, margarine, olive, safflower to soy and all other vegetable oils are low in oxalate.

  1. Herbs and Spices

Vanilla, tarragon, cilantro, salt, nutmeg, pepper, mustard, basil, saffron, nutmeg.

  1. Nuts, seeds, and Peas

Coconut, flax seeds, green peas, yellow peas, flax seed.

Be sure to visit back as we are going to update these list to ensure you remain with special low oxalate foods that are clinically proven.

Updated on 24/7: Other low oxalate foods that are below 50 mg per serving:

  • Bagel NY Style — has 40 mg of oxalates per serving
  • Miso –has 40.25 mg of oxalates per serving
  • Yams – has 40.35 mg of oxalates per serving
  • Barley flour has — 41.02 mg of oxalates per serving
  • Post Fruit — has 41.06 mg of oxalates per serving
  • Fiber dates– has 41.9 mg of oxalates per serving
  • Raisin squares mini–wheat 41.30 mg per serving
  • Stevia –has 42.05 mg of oxalates per serving
  • Nabisco shredded wheat—has 42.09 mg of oxalates per serving
  • Spoonsize shredded wheat— has 45.06 mg of oxalates per serving
  • Kellog raisin bran – 46.02 mg of oxalates per serving
  • Nabisco honey nut shredded—47 mg per serving

Feel free to watch other low oxalate diets in the video below:

Well, do you have some foodstuffs that are low in oxalates you’d like to recommend? As in, feel free to add your collection of low oxalate foods and views in the comment section below.


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