Baking foods low oxalate is very challenging and can be very expensive. It takes alot of trial and error to bake with low oxalate flours. The three flours I bake low oxalate breads, muffins and breakfast foods are: coconut flour, banana flour and oat flour.
Millet and bulger, wheat berries, rice bran, corn grits, and corn meal, these are widely used and are high. If you are using these, be thoughtful. Here are some low oxalate options in this category: White rice, hummus, corn flour, corn bran, flax seed, and oat bran are popular and safe.
If you're following a grain-free diet, it's important to note that some grain-free flours are also high in oxalates. These include: Nut flours (e.g., almond and cashew) Arrowroot powder.
Examples of low oxalate grains and starches include oat bran, oat flour, barley, bran muffins, white bread, wheat bread, white rice, corn, and flour tortillas.
I recommend whole grain, whole wheat or multigrain bread for people with kidney disease. Be careful to check the sodium in whatever bread you buy. Bread is a surprising source of salt! Historically, white bread was recommended because it has less phosphorus in it.
Studies have shown that fermentation can reduce oxalate levels in foods, so if you follow a traditional way of eating, using a fermented sourdough would be the best option to reduce oxalates.
Magnesium helps to keep calcium in solution and prevents it from forming a stone. Food rich in magnesium include peanuts, almonds, wheat germ, whole wheat flour, tofu. Eating potassium-rich foods like barley, potatoes, wheat flour, cauliflower, and banana can help avoid stone formation.
Garbanzo (aka chickpeas) are another yummy low oxalate bean. Make them into hummus (make your own and avoid very high oxalate tahini), soups or sprinkle them on salads.
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.
Eating foods with calcium is a good way for oxalates to leave the body and not form stones. The best way to get calcium into your body is through the foods you eat. It may seem easier to increase your calcium by taking a supplement.
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.
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.
Suitable bread types
White or brown pan loaf, baguettes, pitta bread, ciabatta, chapattis, white or granary bread rolls are all suitable. Your dietitian will decide if you can eat wholemeal bread based on your blood levels. Sourdough bread is not a suitable bread as it is high in phosphate.
Low Oxalate Flours
Baking foods low oxalate is very challenging and can be very expensive. It takes alot of trial and error to bake with low oxalate flours. The three flours I bake low oxalate breads, muffins and breakfast foods are: coconut flour, banana flour and oat flour.
Brown rice flour, bulgur, buckwheat, cornmeal, soy flour and wheatberries are all high in oxalate.
Whole foods considered high in oxalates include: Fruits: berries, figs, kiwis, purple grapes. Vegetables: spinach, Swiss chard, leeks, okra, rhubarb, beets. Nuts, seeds, and grains: almonds, cashews, peanuts, soy, wheat bran, wheat germ, quinoa, chocolate, cocoa.
Blueberries and blackberries have only 4 milligrams of oxalates per cup.
Zucchini contains measurable amounts of naturally-occurring antinutrients called oxalates. Once consumed, oxalates can bind onto minerals and crystalize in the colon or urinary tract. For most people these compounds are then eliminated through the stool or urine without any issues.
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.
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.
Spelt is not a commonly allergenic food, is not included in the list of 20 foods that most frequently contain pesticide residues, and is also not known to contain goitrogens, oxalates, or purines.
Results. Vinegar reduced renal CaOx crystals and urinary oxalate. Vinegar increased the relative abundances of Ruminococcus gauvreauii, Ruminococcus torques, Ruminococcus-2, Moryella, Enterococcus, Alistipes, and Parabacteroides in the gut microbiota.