A low-oxalate diet is often recommended to people particularly if they are prone to kidney stones. Low-oxalate diets typically provide 40-50 milligrams of oxalates in a day. In this diet, there are some other important factors as well as limiting your oxalate intake such as drinking plenty of water, moderating protein intake, and increasing calcium intake. It is recommended to follow a low-oxalate diet for 3 to 6 weeks to see the benefits.
Water helps your kidneys to flush materials in order to protect them against kidney stones. Try to drink at least eight glasses of water in 24 hours..
What to Eat in a Low-Oxalate Diet
You have plenty of low-oxalate food options that are also highly nutritious. Our favorite low-oxalate foods include:
- Fruits: banana, cherries, mango, grapefruit, melon, grape, nectarine, papaya
- Vegetables: kohlrabi, radishes, cauliflower, chives, mushrooms, cucumbers, cabbage
- Proteins: meat, poultry, seafood, and eggs
- Dairy Products: milk, cheese, yogurt, butter
- Grains: rice, corn bran, rye bread, egg noodles
- Beverages: water, herbal tea, wine
- Herbs and Spices: rosemary, oregano, basil, ginger, dill
What to Avoid in a Low-Oxalate Diet
Many plant-based foods such as fruits, vegetables, nuts, and seeds contain oxalate in varying amounts while animal products are usually very low-oxalate.
This list shows you some high-oxalate foods.
- Fruits: blackberries, blueberries, raspberries, kiwis, tangerines, figs
- Vegetables: broccoli, rhubarb, okra, leeks, beets, potatoes, eggplant, sweet potatoes
- Leafy Greens: spinach, escarole, beet greens, kale, collards
- Nuts and Seeds: almonds, cashews, peanuts, sesame seeds
- Legumes and Soy Products: miso, tofu, soy milk, green beans, and kidney beans
- Grains: bulgur, corn grits, wheat germ, whole wheat bread, amaranth, buckwheat
- Beverages: cocoa/chocolate, chocolate milk, black tea, instant coffee, dark beers
Low-Oxalate Diet Quick Facts
- Oxalates are organic molecules present in a number of plant foods, including many fruits, vegetables, nuts, and seeds.
- When consumed in high amounts, oxalates can cause kidney stones.
- Although maintaining a low-oxalate diet was once suggested to avoid kidney stones, recent evidence indicates that consuming more calcium-rich foods to improve oxalate excretion could be more successful.
- Eating a number of low-oxalate foods, consuming lots of water, frying or soaking oxalate products, and reducing the consumption of animal proteins can also be helpful.
Sample Meal Plans for Low-Oxalate Diets
White Rice Toast with Nuttelex
Omelets (with low oxalate vegies)
Fritters made with grated low oxalate veggies and eggs
Pikelets (made with white rice or coconut flour)
Wraps made with egg & filled with iceberg or cos lettuce, meat, tomatoes, etc
Any Meat & Low Oxalate Veggies
Chinese Style Stir-Fried Meat & Veggies & White Rice
Plain Sakata Rice Crackers
White Rice “cruskit” type crackers
Chicknuts (roasted chickpeas)
Red Rock Deli Sea Salt Chips
LOW OXALATE SWEETENERS
White or light brown sugar
Pure Maple Syrup