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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.
with less than 5 mg per serving. eggplants. soy. tarragon. Avoid or limit strawberries. Have no more than 2 to 3 servings per day of medium-oxalate vegetables. maple syrup.5 g protein. cucumber and cauliflower. asparagus and broccoli. corn syrup. low-protein diet. raspberries. such as artichokes. black-eyed peas. vanilla. Fats and Oils: All vegetable oils. melon and nectarines. Low-oxalate vegetables have less than 2 mg of oxalates per serving and include cabbage.Herbs and Spices: Basil. according to the University of Pittsburgh Medical Center. canola. mustard. Peas and Seeds: Coconut. which include legumes. according to the Produce for Better Health Foundation. safflower. white pepper. starchy vegetables and most greens such as spinach. including olive. kiwis. low-sodium. Nuts. On a low-oxalate. nutmeg. Fruits Almost all fruits are very low-sodium. . or sodium-free. according to the University of Pittsburgh Medical Center. salt. blackberries. mushrooms. chives. Avoid high-oxalate vegetables with more than 10 mg oxalate per serving. green peas. flax seeds. mayonnaise. grapes. Sweets and Sweeteners: Sugar (white). you can have bananas. They have less than 0. Vegetables Most vegetables are naturally sodium-free or low in sodium. margarine. radishes. which means they have less than 35 mg per serving. Condiments: Mustard. and yellow split peas. saffron. vinegar. cherries. the average serving has about 2 g protein. honey. cranberries. tangerines. cilantro.
garlic. Processed grains may be high in sodium. according to the 2010 Dietary Guidelines from the U. kale (1/2 cup. mung bean sprouts. low-sodium. low-sodium and low-protein. butter) VegetablesLOW. Most complete list from: http://roosclues. mustard greens (boiled). Unprocessed Grains A serving of most starches provides about 3 g protein. fresh basil. Department of Health and Human Services. according to the University of Pittsburgh Medical Center. vegetable oils and low-sodium salad dressings.S. cabbage (all kinds).html All meat and animal products are low (eggs. broccoli (boiled). cucumber. banana pepper.alfalfa sprouts. kohlrabi. arugula. broccoli raab. Palm oil. daikon radish. and yeast breads and grain-based desserts are top contributors of sodium to the typical American diet. mushrooms. snow peas. chives. according to the University of Pittsburgh Medical Center. You can have margarine. bok choy. Oatmeal. coconut oil and unsalted butter are low-oxalate. milk. mayonnaise. raw tomato. all lettuce. Fats Pure fats are free from sodium and protein.com/2010/12/oxalate-levels-of-foods. cauliflower. apples and pears. cornmeal and brown rice fit into a low-oxalate. and unprocessed grains are naturally low in sodium.blogspot. green peas (boiled). and most are low in oxalates. which raises your LDL cholesterol levels and may increase your risk for heart disease. onions. boiled at least 6 min). but they are not healthy choices for your diet because they are high in saturated fat. avocado. sweet bell . asparagus (boiled).oranges. low-protein diet because they are considered moderate-oxalate foods with 2 to 10 mg of oxalate per serving.
French fillet). carrots (1/2 cup boiled). pears. sorrel. billberry (can get as jam). canned tomatoes. pumpkin. grapefruit (pink). chard. lemon. zucchini. radicchio. grapefruit (white).Anjou pears. leeks. sweet potato. tangerines. mango. peaches. cranberries. snow peas HIGH. orange. jicama (peeled). watercress. guava . grape leaves (one). fresh fig. citrus zest. parsley. Hachiya persimmons. watermellon MEDIUM. water chestnut. green beans (vary. wakame. passion fruit. green tomatoes. pineapple (is high histamine). dried cherries (1/3 cup). rutabaga (1/2 cup. apricot (one). huckleberries. kiwi. string are high?). yams (in US yams are sweet potatoes) FruitLOW. pomegranate.banana (half is low). etc). nectarines. elderberries. kale (steamed 6 min). eggplant (high histamine!). purslane. persimmon HIGH. nopali cactus. hearts of palm. goji berries. dried cranberries. carrots (raw or steamed). cantaloupe. yellow but NOT green). all winter squash (acorn. green onion. asparagus (steamed). celery. some are medium). fennel. parsnip. turnip (steamed or boiled).apples. butternut. raspberries. tomatillo (one is medium). sugar snap peas. okra. papaya (1/4 cup). dried apricots. Brussels sprouts. yellow summer squash. Belgian endive. pomegranate. melon. radishes. lime.Anaheim peppers. lychee. dried figs. green bell pepper. oranges. olives.artichoke (boiled). blueberries (1/2 cup). red onion. golden raisins. Italian prunes. mandarins. dates.peppers (red. potatoes (red without skins and boiled are lowest). shallots. celeriac. (5). broccoli (steamed). yellow plum (most plums are low.roma and runner are med cut and boiled. blackberries. green grapes. boiled 1 hour) MEDIUM. many green beans (pole. currants. clementines. chicory. Bosc pear. concord grapes. nori. collard greens (boiled). sweet cherries. strawberry (less than 10). gooseberries. brocollini (steamed).
blackcurrant. popcorn (Orville Redenbocker’s is high). aloe vera juice (great for soothing.agave nectar. adzuki beans.flax seed meal. red lentils (boiled 30 min).coconut milk. guar gum. red grape. boiled 30 min) HIGH.chestnuts (canned or roasted). pineapple. split peas (both green and yellow). 1 T pumpkin or sunflower seed butter. psyllium husks (1/2 cup). pomegranate HIGH. walnuts (1/4 cup). poppy seeds. tapioca starch. pumpkin seeds (1/2 cup). garbanzo beans (1/2 cup). flax seed. plum. lima beans. white chocolate. almond extract (pretty much all flavoring extracts). white grape. black beluga lentils. Nuts Beans. sweet rice . apricot. orange. red beans. white beans. noni. rice milk. red kidney beans (1/2 cup). unflavored gelatin. millet (1/2 cup. macadamia nuts (5 or fewer). hazelnuts. brown rice (1/2 cup).Kern’s apricot nectar Seeds. hemp milk. wild rice.Arrowhead Mills brown basmati rice. and Grains LOW. lemon . cellophane noodles (GF). macadamia nuts (up to 25 nuts). potato starch (1/2 cup). coconut flour. cornstarch. pistachio (up to 25 nuts). pumpkin seed (1/4 cup). black-eyed peas. cranberry. brown jasmine rice (1/2 cup). stevia liquid (powder is high) MEDIUM. fava beans. coconut water. Tinkyada brown rice pasta. baking soda. lime. green lentils. sunflower seed (1/4 cup). cherry.carrot. healing GI tract) MEDIUM JUICE. Ancient Harvest quinoa spaghetti (1/2 cup) MEDIUM. rice starch.LOW FRUIT (and other) JUICES. carob. red currant juice. white rice.apple. xylitol. GF oats Flours and BakingLOW. grapefruit. rice spring roll skins. quinoa. navy beans. coconut (milk is medium).
cardamom (1 tsp). wild rice flour (1/2 cup) HIGH. sesame oil (including toasted. senna tea. Torani chocolate syrup. sage. coconut oil (be careful. prepared horseradish. great flavor). stevia powder.chamomile. green herbs (dill. chives. vinegar (high histamine). tabasco sauce (up to 2 T) MEDIUM. coriander seed.vanilla.arrowroot.allspice. rosemary. cayenne (1 tsp). viruses and can cause die-off). black pepper. chick pea (garbanzo) flour. white rice flour (especially Bob’s Red Mill stone ground) Flavors. millet flour. mustard. olive oil. 1 tsp). mint/peppermint. carob chips. . fennel. oregano. nutmeg (up to 3 tsp). wine (high histamine). pau d’arco tea. bay leaves. maple syrup. pumpkin seed flour (1/2 cup). It appears that if either is brewed very briefly. etc). coffee There is a lot of disagreement about black tea and green tea. white pepper (black pepper is high). This seems to vary quite a bit by brand of tea as well so I chose not to include either kind of tea here. cumin. sorghum flour. but if they are brewed longer they are high. licorice. fennel seed. celery seed. clove (ground). green pea flour. ginger root. cinnamon (1/2 tsp). they may be medium oxalate. hibiscus (?).it kills bacteria. Ojibwa tea. parsley (dried. basil. fungi. chili powder (1 tsp) HIGH. nettle. chestnut flour. mace. Chatfield’s carob powder. anise. saffron. curry powder. mayonnaise. cilantro. BeveragesLOW. brown rice flour. peanut oil. turmeric Tea. rose hip tea. yerba mate (medium). roibos (?). sweet paprika. Spices. tarragon. Kukicha twig tea. Other LOW.(mochi) flour (1/2 cup). capers. fava bean flour. thyme.
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