Oatmeal is a wonderful whole grain that is also low in oxalate.
Most quick oats are parboiled, that's how they get them to cook quickly on your stove. Parboiling, or partially cooking the oats in water and then dumping that water, is the only way to reduce the oxalate content of the oats.
Rice and Oats – Rice and oats are also low in oxalates.
If you want to lower your risk of kidney stones developing, you can either cut down your oxalate levels or increase your calcium levels to bind the oxalate. Rice and oats can be part of a low oxalate diet.
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.
Begin with calcium.
Eating more calcium is important when you want to fight kidney stones. Breakfast is a great time to add dairy into your day by choosing milk and yogurt. Soy, almond and rice milk are high in oxalates, so limit these.
To prevent uric acid stones, cut down on high-purine foods such as red meat, organ meats, beer/alcoholic beverages, meat-based gravies, sardines, anchovies and shellfish.
Oatmeal is a wonderful whole grain that is also low in oxalate.
Blueberries and blackberries have only 4 milligrams of oxalates per cup.
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.
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.
Avoid processed and fast foods, canned soups and vegetables, and lunch meats. Look for foods labeled: sodium free, salt free, very low sodium, low sodium, reduced or less sodium, light in sodium, no salt added, unsalted, and lightly salted.
All varieties of apples are low oxalate. By themselves, apples are the perfectly portioned portable snack!
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.
Naturally occurring gut flora bacteria Oxalobacter formigenes break down oxalates as a food source.
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.
Some examples of foods that are highest in oxalates include green leafy vegetables, soy, almonds, potatoes, tea, rhubarb, cereal grains and beets. Oxalates are also naturally created in the human body as a waste product.
The main sources of oxalate in diets were regular tea and coffee (80-85%). Only 15-20% of oxalate was derived from other plant foods.
1 tablespoon olive oil = very low oxalates.
As chocolate is considered as a high oxalate food (Williams and Wilson, 1990, Massey et al., 1993, Noonan and Savage, 1999, Mendonça et al., 2003), The Oxalosis & Hyperoxaluria Foundation (OHF, 2004) recommends that affected persons should avoid eating chocolate.
White or wild rice. White bread, cornbread, bagels, and white English muffins (medium oxalate) Saltine or soda crackers and vanilla wafers (medium oxalate) Brown rice, spaghetti, and other noodles and pastas (medium oxalate)
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.
Ginger does have a fair amount of oxalate. And, most of that oxalate is soluble, which makes it more absorbable. (12) It is unlikely that eating or cooking with ginger will add a significant amount of oxalate to your diet.
Cauliflower, corn, cucumber, mushrooms, onions, peas, scallions, squash and zucchini are all fine. Tomatoes are fine, too; it is only the sauce that is high. Broccoli and green pepper are moderately high so watch the portion size.
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.