Low Oxalate (1 cup raw strawberries = 4 mg oxalate) Strawberries, blueberries, blackberries and cherries are all wonderful low oxalate fruits for a healthy kidney stone diet. Raspberries are the one berry exception, coming in at 48mg oxalate per cup. Strawberries make a great addition to yogurt in the morning.
The only berry that is very high in oxalate is raspberries (look at the list).
Some examples of foods that are highest in oxalates include green leafy vegetables, soy, almonds, potatoes, tea, rhubarb, cereal grains and beets.
Bananas may be a particularly helpful remedy against kidney stones, as they are rich in potassium, vitamin B6 and magnesium and low in oxalates.
Blueberries and blackberries have only 4 milligrams of oxalates per cup.
Food Combining to Reduce Oxalates
Oxalates bind with calcium in the colon, neutralizing their impact on our health. Pair high oxalate foods with calcium-rich foods (i.e. bone broth, canned wild caught salmon and sardines, dairy, shellfish, and crickets). Stay hydrated before eating to dilute oxalates.
Low oxalate protein and dairy include eggs, meat, poultry, fish, yogurt, cheese, milk, and butter. In addition, coffee, water, and fruit juice are considered low oxalate. Moderate oxalate foods contain 10-25mg of oxalates per serving.
A whole avocado has around 19 milligrams of oxalates, which absolutely categorizes it as a high-oxalate food. However, a single serving of avocado is 1/4 of the fruit. So if you stick to enjoying just a 1/4 avocado, it can be part of a low-oxalate diet.
Some plant foods extremely high in oxalates include, but not limited to: Leafy greens – spinach, Swiss chard, kale, collard greens, celery, parsley, endive, beetroot greens, dandelion greens, and turnip greens. Root crops – beets, carrots, potatoes, sweet potatoes, and parsnips.
Adding calcium-rich foods to meals helps reduce oxalate levels. Calcium naturally binds to oxalate; eating calcium-rich foods at meals helps with this binding and removal of oxalate through the stool rather than through urine.
The ingestion of the lemon juice seems to dissipate a effect of great quantity of citrates which in turn increases the excretion of oxalates. The presence of these two elements simultaneously: citrate and oxalate compensate for their opposite effect.
Cocoa and dark chocolate have been promoted as health foods due to the high levels of antioxidants found in cocoa beans (Theobroma cacao L.) and their products but they also contain moderate to high levels of oxalates which can cause some health concerns.
Meat, chicken and fish are not sources of oxalate. Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate. Chocolate milk however has 7 mg in 1 cup.
Low Oxalate Vegetables: Kale, Asparagus, Broccoli and Other Greens – Low Oxalate Kitchen.
Olives are pretty high, but olive oil's low. It's really simple. It's not in the animal foods, and it's not in the oils and fats.
Peanuts, Spanish peanuts, peanut butter, ginkgo and pecan nuts all contained relatively low levels of intestinal soluble oxalate (129–173 mg intestinal soluble oxalate/100 g FW). Almonds, Brazil, cashew and candle nuts contained higher levels of intestinal soluble oxalate (216–305 mg/100 g FW).
If you need to limit how much oxalate you eat, watermelon is also a good choice! One slice of watermelon only has 1mg of oxalate. Learn more about nutrition and kidney stone prevention.
Yes! All varieties of apples are low oxalate. By themselves, apples are the perfectly portioned portable snack!
Oatmeal is a wonderful whole grain that is also low in oxalate. You could just make oatmeal the old-fashioned way (make sure to use milk instead of water to add calcium!), but elevating oatmeal with overnights oats makes it feel extra fancy.
Foods high in Oxalates cause a person to pass excess Oxalate though their urine. This can result in the formation of calcium-oxalate stones. Some foods that are high in Oxalate include sweet potatoes, spinach, beans, white corn and soy products.
Magnesium binds to oxalate in the digestive tract, therefore inhibiting the formation of calcium oxalate in the urine. Although magnesium is in foods, most of these foods are high in oxalates as well. Supplementing magnesium into your diet throughout the day ensures your body is getting enough to fight off stones.
We found individuals with daily consumption of vinegar compared to those without have a higher citrate and a lower calcium excretion in urine, two critical molecules for calcium oxalate (CaOx) kidney stone in humans.
Most people don't start dumping until they start a low-oxalate diet. If you have recently stopped eating high oxalate foods this is when your body will want to start dumping them. It is different for everyone in the time frame. For me personally, I personally started dumping after a week of eating meat and cheese.