Low Oxalate Foods

Delicious, Nutritious, and V-e-r-y Low Oxalate Foods
The following are ultra-low oxalate foods available on a low oxalate diet. Meat: All fresh and frozen meats: beef, pork, chicken, turkey; fish and seafood such as flounder, salmon, tuna, shrimp, scallops; and eggs. (Avoid cured meats.) Dairy: Dairy products made with cow’s and goat’s milk, including buttermilk, skim milk, 1% and 2% milk, whole milk; butter; all cheeses, including cheddar, feta, farmer, goat, mozzarella, Parmesan; sour cream, whipping cream, half & half; yogurt, plain, or with low oxalate fruit. Fruits: Apples, avocados, cherries, cranberries, melons (cantaloupe, honeydew, watermelon), seedless grapes (red and green), peaches, plums. Vegetables: Asparagus, broccoli, cauliflower, cucumbers; cabbage, iceberg and Romaine lettuce; radishes, mushrooms, onions (yellow and white); chives; squash (zucchini, acorn, and yellow); red sweet peppers, turnips (root), water chestnuts. Beverages: Spring and filtered water, chamomille tea, ginger ale, beer, apple juice, apple cider. Chocolate: White chocolate. Grains: White and wild rice; barley.

maple syrup. . such as artichokes. blackberries.Herbs and Spices: Basil. or sodium-free. Peas and Seeds: Coconut. Nuts. Have no more than 2 to 3 servings per day of medium-oxalate vegetables. which include legumes. cucumber and cauliflower. according to the Produce for Better Health Foundation. honey. canola. with less than 5 mg per serving. Fats and Oils: All vegetable oils. corn syrup.5 g protein. soy. according to the University of Pittsburgh Medical Center. They have less than 0. starchy vegetables and most greens such as spinach. and yellow split peas. vinegar. you can have bananas. chives. kiwis. raspberries. mayonnaise. mustard. Sweets and Sweeteners: Sugar (white). Vegetables Most vegetables are naturally sodium-free or low in sodium. cherries. the average serving has about 2 g protein. Fruits Almost all fruits are very low-sodium. saffron. including olive. cilantro. white pepper. which means they have less than 35 mg per serving. black-eyed peas. tangerines. eggplants. green peas. according to the University of Pittsburgh Medical Center. Avoid or limit strawberries. low-sodium. cranberries. Condiments: Mustard. radishes. flax seeds. Low-oxalate vegetables have less than 2 mg of oxalates per serving and include cabbage. mushrooms. melon and nectarines. tarragon. grapes. low-protein diet. margarine. Avoid high-oxalate vegetables with more than 10 mg oxalate per serving. nutmeg. On a low-oxalate. asparagus and broccoli. safflower. vanilla. salt.

S. and unprocessed grains are naturally low in sodium. all lettuce. cauliflower. according to the 2010 Dietary Guidelines from the U. cornmeal and brown rice fit into a low-oxalate. vegetable oils and low-sodium salad dressings. but they are not healthy choices for your diet because they are high in saturated fat. low-sodium and low-protein. raw tomato.com/2010/12/oxalate-levels-of-foods. broccoli (boiled). avocado. and most are low in oxalates. snow peas. chives. fresh basil. asparagus (boiled). Fats Pure fats are free from sodium and protein. Oatmeal. mayonnaise. butter) VegetablesLOW. green peas (boiled). according to the University of Pittsburgh Medical Center. Most complete list from: http://roosclues. according to the University of Pittsburgh Medical Center. broccoli raab. which raises your LDL cholesterol levels and may increase your risk for heart disease. Unprocessed Grains A serving of most starches provides about 3 g protein. coconut oil and unsalted butter are low-oxalate. milk. Department of Health and Human Services. sweet bell . apples and pears. Processed grains may be high in sodium. onions. low-sodium. mustard greens (boiled). and yeast breads and grain-based desserts are top contributors of sodium to the typical American diet. cabbage (all kinds). You can have margarine. arugula. Palm oil. low-protein diet because they are considered moderate-oxalate foods with 2 to 10 mg of oxalate per serving.oranges. cucumber. mung bean sprouts.blogspot. garlic. daikon radish. bok choy.html All meat and animal products are low (eggs. boiled at least 6 min).alfalfa sprouts. kale (1/2 cup. banana pepper. kohlrabi. mushrooms.

sorrel. olives. hearts of palm. water chestnut. parsnip. sweet cherries. pumpkin. Hachiya persimmons.banana (half is low). celeriac. blackberries. apricot (one). snow peas HIGH. golden raisins. leeks.artichoke (boiled). (5). pomegranate. purslane. tangerines. yellow summer squash.apples. citrus zest. zucchini. grape leaves (one). mandarins. radishes. raspberries. some are medium). broccoli (steamed). okra. kiwi. potatoes (red without skins and boiled are lowest). rutabaga (1/2 cup. green onion. French fillet). pineapple (is high histamine). parsley. dried figs. jicama (peeled). green tomatoes. green grapes. celery. passion fruit. orange. Bosc pear. dates. yellow but NOT green). chicory. kale (steamed 6 min).Anaheim peppers. sweet potato. Italian prunes. red onion. lychee. etc). dried cherries (1/3 cup). clementines. papaya (1/4 cup). chard. watercress. dried apricots. gooseberries. lemon. cantaloupe. lime. radicchio. eggplant (high histamine!). tomatillo (one is medium). peaches. melon.peppers (red. guava . dried cranberries. yellow plum (most plums are low. huckleberries. asparagus (steamed).roma and runner are med cut and boiled. nori. persimmon HIGH. currants. concord grapes. sugar snap peas. Belgian endive. turnip (steamed or boiled). oranges. carrots (1/2 cup boiled). green beans (vary. all winter squash (acorn. shallots. boiled 1 hour) MEDIUM. mango. fresh fig. goji berries. elderberries. green bell pepper. blueberries (1/2 cup). string are high?). pomegranate.Anjou pears. collard greens (boiled). butternut. grapefruit (white). nopali cactus. brocollini (steamed). strawberry (less than 10). pears. canned tomatoes. wakame. watermellon MEDIUM. many green beans (pole. billberry (can get as jam). carrots (raw or steamed). grapefruit (pink). Brussels sprouts. yams (in US yams are sweet potatoes) FruitLOW. fennel. cranberries. nectarines.

blackcurrant. poppy seeds. guar gum. macadamia nuts (5 or fewer). unflavored gelatin. almond extract (pretty much all flavoring extracts). coconut flour.agave nectar. popcorn (Orville Redenbocker’s is high). green lentils. split peas (both green and yellow). boiled 30 min) HIGH. pomegranate HIGH. hemp milk. brown rice (1/2 cup).flax seed meal. Ancient Harvest quinoa spaghetti (1/2 cup) MEDIUM. garbanzo beans (1/2 cup). 1 T pumpkin or sunflower seed butter. Tinkyada brown rice pasta. GF oats Flours and BakingLOW. sunflower seed (1/4 cup). coconut water. apricot. cellophane noodles (GF). wild rice. sweet rice . white beans. Nuts Beans. cranberry. rice spring roll skins.apple.carrot. lemon . pumpkin seeds (1/2 cup). lima beans. carob. plum.LOW FRUIT (and other) JUICES. white chocolate. rice milk.Kern’s apricot nectar Seeds. potato starch (1/2 cup). brown jasmine rice (1/2 cup). healing GI tract) MEDIUM JUICE. red beans. and Grains LOW. lime.Arrowhead Mills brown basmati rice. red grape. aloe vera juice (great for soothing. orange. rice starch. baking soda. noni. black beluga lentils. fava beans. coconut (milk is medium). tapioca starch. red lentils (boiled 30 min). quinoa. red kidney beans (1/2 cup). navy beans. psyllium husks (1/2 cup). adzuki beans. xylitol. millet (1/2 cup. white rice. white grape. flax seed. hazelnuts. walnuts (1/4 cup). pumpkin seed (1/4 cup). cornstarch. macadamia nuts (up to 25 nuts). red currant juice. stevia liquid (powder is high) MEDIUM. pineapple.coconut milk. pistachio (up to 25 nuts).chestnuts (canned or roasted). black-eyed peas. grapefruit. cherry.

rosemary. mustard. Chatfield’s carob powder. ginger root. tarragon. carob chips.arrowroot. etc). wine (high histamine). coffee There is a lot of disagreement about black tea and green tea. . It appears that if either is brewed very briefly. fennel seed. brown rice flour. white rice flour (especially Bob’s Red Mill stone ground) Flavors. great flavor). anise. sesame oil (including toasted. Torani chocolate syrup. basil. green pea flour. licorice. maple syrup. cumin. fennel. hibiscus (?).cardamom (1 tsp). wild rice flour (1/2 cup) HIGH. sorghum flour. chestnut flour. This seems to vary quite a bit by brand of tea as well so I chose not to include either kind of tea here. millet flour. nutmeg (up to 3 tsp). chives. coriander seed. fungi.chamomile. chick pea (garbanzo) flour. saffron. 1 tsp). celery seed. pau d’arco tea.(mochi) flour (1/2 cup). Other LOW. but if they are brewed longer they are high. thyme. mace. mayonnaise. rose hip tea. olive oil.vanilla. cayenne (1 tsp). Spices. senna tea. sage. fava bean flour. white pepper (black pepper is high). capers. tabasco sauce (up to 2 T) MEDIUM. they may be medium oxalate. curry powder. stevia powder. clove (ground). pumpkin seed flour (1/2 cup). black pepper. Kukicha twig tea. cilantro. mint/peppermint. vinegar (high histamine). Ojibwa tea. cinnamon (1/2 tsp). oregano. coconut oil (be careful. bay leaves.it kills bacteria. roibos (?). BeveragesLOW. green herbs (dill. sweet paprika. peanut oil. prepared horseradish.allspice. yerba mate (medium). turmeric Tea. viruses and can cause die-off). chili powder (1 tsp) HIGH. nettle. parsley (dried.

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