6 High Oxalate Foods To Avoid Kidney Stone

I wanted to share a complete high oxalate food list for people suffering from kidney stones. If you are suffering from kidney stones, it is best to consume a low oxalate diet. Oxalate occur in almost all foods but in varying amounts. The surprising thing is many foods that are termed super foods like berries and spinach are high in oxalate so it is important to get to know the oxalate content of foods. Try to limit or eliminate high oxalate foods completely and start including low oxalate foods in your diet regularly.

Oxalate also called oxalic acid is an organic compound found in many plant sources. It is an anti nutrient and people who are sensitive to it will experience lot of problems when they consume oxalate rich foods in excess. Our body can make it’s own oxalate too which is normal. But when we also consume oxalate rich foods in excess, we will start experiencing many problems. When we consume oxalate rich foods, it binds to minerals forming compounds like calcium oxalate and iron oxalate.

# High Oxalate Drinks

Black tea, all chocolate drinks (hot cocoa, chocolate milk, hot chocolate), instant coffee, soy products (soy milk and soy yogurt), nut milks like almond milk and fruit juices made with high oxalate fruits are rich in oxalate so it is best to avoid them completely.

Cranberry juice, carrot juice, filter coffee, tomato juice, grape juice and orange juice are moderate oxalate drinks and can be had in moderation. But for best results, instead of drinking these, try to drink low oxalate drinks mentioned below.

# High Oxalate Nuts

All nuts including almonds, sesame seeds and peanuts should be avoided or the quantity should be reduced. Also nut and seed butters got by grinding the nuts and seeds into a paste like tahini, almond butter and peanut butter should be reduced or completely eliminated from the diet.

In the seeds category flaxseeds and sunflower seeds have moderate amount of oxalate. If you want to consume nut butters, consume sunflower seed butter by dry roasting and grinding in mixer with a pinch of salt in moderation.

# Grains & Seeds High In Oxalate

Some of the foods considered super foods like amaranth and buckwheat are high in oxalate and should be avoided. Bran and high fibre cereals should also be avoided completely. Whole wheat products like whole wheat bread and cereals are rich in oxalate.

Oatmeal which is the staple breakfast food for many also is medium oxalate food and should be had in moderation. White bread, brown rice, corn meal also have moderate amount of oxalate.

# High Oxalate Fruits

In fruits, many berries are high in oxalates. Though otherwise very good for us as they are rich in antioxidants, most of the berries berries like blue berries, black berries, gooseberries and raspberries should be avoided. Along with berries, fruits like figs, kiwi and currents should be avoided too.

Apple, orange, pear, peach, pineapple, prunes and plums have moderate amount of oxalate. In berries, strawberries and cranberries have moderate amount of oxalate.

# High Oxalates Vegetables & Greens

All leafy greens like spinach, kale, chard, beet greens should be avoided and though some times you can consume it cooked, try to avoid consuming them raw in juices and smoothies. Potatoes, ladies finger, sweet potato, carrots, zucchini, beans, beetroot, olives, peppers and summer squash should be had in moderation.

Tomatoes contain moderate amount of oxalates. Corn, broccoli, brussel sprouts, asparagus, artichoke, onions, tomato, peas, turnip, parsnip, lettuce, fennel all have moderate amount of oxalate.

# Low Oxalate Foods To Consume

- All varieties of dairy including milk, cheese, butter and buttermilk can be consumed but yogurt is considered a moderate oxalate food.

- Drinks like apple cider vinegar, green tea, apple juice and all varieties of herbal teas can be consumed.

- All meats are considered low oxalate foods but try to avoid processed meat and have liver in moderation.

- In fruits, avocado, banana, cherries, grape fruit, mangoes, lychees, melon, nectarine, papaya and passion fruit can be consumed.

- Grains like white rice and barley can be consumed.