Avocados contain a low amount of oxalate and are highly alkaline-forming in the body. Like most foods, portion size matters. 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.
Some examples of foods that are highest in oxalates include green leafy vegetables, soy, almonds, potatoes, tea, rhubarb, cereal grains and beets.
Blueberries and blackberries have only 4 milligrams of oxalates per cup.
Bananas may be a particularly helpful remedy against kidney stones, as they are rich in potassium, vitamin B6 and magnesium and low in oxalates.
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.
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.
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.
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.
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.
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.
Low Oxalate Vegetables: Kale, Asparagus, Broccoli and Other Greens – Low Oxalate Kitchen.
Brownberry Oatnut Bread*
This low oxalate bread is made primarily from whole wheat flour, wheat flour and oats. Most other ingredients are lower in oxalate such as hazelnuts, walnuts and sunflower seeds.
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.
Previous studies (Korus et al., 2011) reported oxalate concentrations in Brassica species (Brussels sprout, broccoli, green and white cauliflower) ranging between 50 and 95 mg/100 g, much lower than those reported for other green leafy vegetables such as spinach (1634–2285 mg/100 g) (Siener et al., 2006) or Swiss chard ...
Regular oats are medium oxalate, but they can end up being low oxalate if they are quick oats. The same goes for the oats as for the cereal, if you are eating them with regular milk that has calcium, the fact that they are medium oxalate doesn't really matter.
MEAT PRODUCTS
Since oxalate is only found in plant foods, all the meats are safe. Fish, too.
Eat plenty of calcium-rich foods. Calcium binds to oxalate so that it isn't absorbed into your blood and cannot reach your kidneys. Dairy is free of oxalate and high in calcium, so it is an ideal choice.
Yes! All varieties of apples are low oxalate. By themselves, apples are the perfectly portioned portable snack!
Pasta products that contained vegetable powders among the listed ingredients were highest in oxalate, and the proportion of spinach powder in these samples was an important determinant of oxalate content. The overall data suggested that most types of pasta are at least moderately high in oxalate.
Both beet greens and beetroot have high levels of oxalates, which have been linked to kidney stones, joint pain, and chronic disease.
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.
In fact, including foods rich in dietary calcium, such as milk, yogurt, cheese, fortified milk alternatives, white beans, tahini, almonds and chia seeds, will actually decrease your risk of developing kidney stones. Dietary calcium binds to oxalate before it gets to the kidneys helping to prevent stones.