LISTS – AND LISTS
I know you are all looking for THE list. Here is one from a reliable source I have have downloaded on my site to a separate document so it opens with one click.
The reliable source, as it turns out, needed some updating. Dr Ross Holmes, professor, School of Medicine, University of Alabama, was kind enough to review the work of Dr. Michael Liebman who is a professor of Human Nutrition and Food Option at University of Wyoming and determine which food entries on the Harvard list needed changing. We cannot change the original but we have updated our lists accordingly and annotated updates with *** marks. So the lists here are the most recently edited available at present.Fred Coe and I have updates and annotated the list for those with a tendency to perfectionism: Updated table of oxalate foods. Set it at 50% for easier reading. Get yourself acquainted with the lists. They will tell you much of what you need to know. A lot of it will even surprise you. You are not as restricted as you think you are or as you have been told.
A more dramatic list is the 177 high oxalate foods we distilled out of the big list. Here are culprits! Not on this list? Probably not very high in oxalate so far as we know – with perhaps a few exceptions. Note that quantity is critical. For example black pepper is high in oxalate but the amounts used are small enough that total oxalate intake from it is negligible.
Eating a low oxalate diet can be overwhelming and difficult to incorporate into your daily life. I just released a course called The Kidney Stone Prevention Course to help you understand how to implement your physician’s prescribed treatment plans.
LET’S DIVIDE AND CONQUER
FOODS TO WORRY ABOUT
A List of Concerning Foods
We have created two graphs for this article. Of the 177 foods on our master list, many are of concern but can be used in your diet if you control the portion size and how often you use them. There are 30 of them that are worrisome enough to deserve special attention.
Here are the 30. The graph shows mg of oxalate in a common portion. The details of the portions are in the complete list. The foods have in common that all contain at least 40 mg/serving. All other foods for which we have reliable data have less oxalate per serving.
Your budget is about 100 mg/day.
What does this graph mean? Does it mean you can never have chocolate, or a baked potato?
No.
It means if you want to use your whole budget on a treat, do it, but keep track and make sure you do not overspend in any meal or in any one day. Have your baked potato, but maybe share half with your partner. Or, have some hot chocolate but make it with milk because calcium helps reduce oxalate absorption. Eat your cashew nuts, but pay attention to how many. If one handful leads to ten, you cannot have them.
FOODS TO AVOID
The graph to the left is of the very few dangerously high oxalate foods.
There are only six foods, but spinach, being worst of all, has two entries. Be careful of this plot because of its range. It begins at 100 mg/portion and rises to 755 mg/portion in only 7 steps, so the distance from miso soup to spinach is about a 7 fold increase.
Rhubarb and spinach are so high you just cannot eat them. Rice bran is something few will miss, the same for buckwheat groats.
People like almonds but have a hard time controlling portion size. If you can keep it to 11 almonds a day – the portion size that gives 122 mg of oxalate, alright. Otherwise stay away from them.
If you have to eat any of these foods, caution is hardly a strong enough word.
Are you sure you need to eat them?
Why?
WHAT ARE WE SAYING?
We are saying that oxalate is common in foods, and that you have to be careful, but care is a scarce resource. How much care can you give every bite? The graphs say if you eat moderately high oxalate foods – the first graph – be careful.
Watch portions.
If you are eating one of the six dangerously high oxalate foods, stop eating it.
It is too hard to be careful with those six foods. They have too much oxalate for most of you to handle. So, just say no.
WHY BELIEVE OUR DATA?
These data arose from a major effort at the Harvard School of Public Health. A world class expert has curated it twice. Harvard can be wrong and so can Ross Holmes, but both will tend to be wrong less often than the average persons who attempt to put complex data into the public domain. We have always appreciated comments, and if anyone has a peer reviewed publication with different food oxalate levels than ours, we will read the paper and see if it warrants our making a change.
Medical research is endlessly argumentative, and food oxalate is no exception. A recent paper contrasts findings from 6 websites and 2 applications and finds some wide variations. Of the sites, the Harvard site – used here as our reference, and the Wake Forest site – which is a legacy of an outstanding investigative group have most standing with me. Leaf through the comparisons between them in the 4 charts and in the large table at the very end. On the whole differences are modest. The hyperoxaluria and oxalosis list from the paper has been withdrawn from their site.
DO YOU NEED A LIST?
Sure, a list is nice. But we helping you here. Lists can run on to hundreds of foods. The picture is meant for focus. Here are the ones to focus on.
Many of you leave the doctor’s office thinking you will never be able to eat a fruit or vegetable again. If that wasn’t bad enough chocolate and nuts are gone, too. Some of this sadly is true, most of it is not. I am here to bring you good news: Almost everything, high oxalate or not, can be incorporated into your diet safely.
Do you need a low oxalate diet? You may if your stones contain calcium oxalate crystals and your urine oxalate is high enough to pose risk.
If you do need a low oxalate diet, what is your goal? Less than 100 mg of diet oxalate is good; less than 50 mg is ideal.
If you want to read some of the science about urine oxalate and risk of stones and about how we get to the diet oxalate goals, it is summarized at the end of this article.
Here we assume you do need to lower the oxalate in your diet.
CALCIUM FIRST
Low calcium diets can raise urine oxalate, and the solution may be as simple as a proper calcium intake. There is every reason for stone formers to eat 1000 mg of calcium daily to protect their bones. The common hypercalciuria of calcium stone formers puts bones at special risk when diet calcium is low.
Before changing your whole life around, ask yourself if you are avoiding calcium foods. If so, add them back and ask your doctor to check your urine oxalate again. It may fall enough that a low oxalate diet is not necessary.
If low calcium intake is not your problem, and you need a low oxalate diet, here is my take on how to do it.
WHAT IS THE DIET OXALATE GOAL?
Typical diets contain upward of 200 – 300 mg of oxalate. For stone prevention, a reasonable goal is below 100 mg of oxalate daily. An ideal would be about 50 mg daily if that can be accomplished.
To get there, consider the oxalate contents in common serving portions of all of the foods, and make up a plan for yourself.
FRUITS
FRESH
Everyone who comes to me is very unhappy thinking they can never have a berry again. This is Baloney. The only berry that is very high in oxalate is raspberries (look at the list). On the other hand, people do not realize avocado, oranges, dates, and even grapefruit and kiwi are very high and need caution.
This doesn’t mean you can never have these healthy treats. If you incorporate any of these high oxalate fruits into your morning yogurt you can reduce some of the effects of the oxalate content.
Also look at your portion sizes. You really cannot eat a lot at any one time. Dates are not a good bargain: One date is 24 mg!
CANNED OR DRIED
Canned pineapple is a problem.
Dried fruits have to be a worry because the water is taken out, so a ‘portion’ of dried fruit can be gigantic in oxalate content. Figs, pineapple and prunes are standouts. Just think: 1/2 cup of dried pineapple is 30 mg – not a lot of fruit for a lot of oxalate. If you want dried fruit, think about apples, apricots, and cranberry as lower oxalate options.
VEGETABLES
Spinach and rhubarb are standouts; stay away.
Other vegetables you need to be aware of are tomato sauce, turnips, okra, and yams (sweet potatoes) along with beans of different sorts.
I am not in the business of taking healthy foods away from people. But in the cases above you really must limit; there is just too much oxalate and these foods do not pair well with high calcium foods the way fruits can be mixed right into your yogurt or cereal and milk.
Many of you have been told to stay away from all green leafy vegetables. This is not true. Look at the list. There are plenty of salad options still available for you including kale. Even though tomato sauce is high in oxalate (see below) that is because of concentration. A whole medium tomato is only 7 mg and who eats more than one at a time?
Many of the salad vegetables are so low in oxalate they are freebies. Eat what you want.
POTATOES
These are Trouble! I put them into their own separate group even though they are vegetables.
From french fries to baked potatoes they are very high oxalate items. One ounce of potato chips has 21 mg of oxalate and who eats one ounce? Not I. Baked potatoes are terrible. One comes in at just under 100 mg of oxalate. Mixing sour cream into the potato will not help much; one tablespoon of sour cream contains only 14 mg of calcium. One ounce of cheddar cheese contains 200 mg of calcium, which could help, but it increases calories, salt and fat. But all in all, why struggle so hard? Potatoes are not ideal for stone formers.
DAIRY PRODUCTS
They have no oxalate. They are your main source of calcium. Use them. They can add a lot of salt – cheeses – and can be caloric. But they reduce oxalate absorption and preserve your bones.
For a stone former who has to watch salt intake, increase calcium intake, and lower oxalate intake, here is how to do that. You cannot have as much cheese as you want because of the salt. So portion sizes are very important. Yogurt, milk, even ice cream are good bargains – modest sodium and high calcium. These are a great place to add in a wee bit of chocolate – high oxalate foods – for those of you who cannot live without these high oxalate treats.
BREADS AND GRAINS
Some of the basic ingredients to make these foods are very high. White flour and brown rice flour are high in oxalate so everything you make from them will be high.
BREADS
Even so, as far as kidney stones go, breads are mainly alright because of portion size: not that much flour so one slice is 5-8 mg. French toast and New York style bagels top the list at 13 mg for two slices and 40 mg for one bagel – as much as anyone will eat of either food.
PASTA RICE AND GRAINS
Spaghetti, one cup cooked is 11 mg and most of us eat more than one cup.
Buckwheat groats, one cup cooked is 133 mg – I don’t see many of you saying ‘darn it’ or taking to your bed, but beware. 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.
MEAT PRODUCTS
Since oxalate is only found in plant foods, all the meats are safe. Fish, too.
For our vegetarian friends, tofu and veggie burgers are very high.
NUTS AND SEEDS
These are just dangerous for two reasons.
Obviously they are very high in oxalate.
Secondly, I don’t know anybody who just has a few nuts at a time.
Just like chips no one eats one – the whole jar is more like it.
But, for one cup of pumpkin sunflower or flax seeds the highest is only 17 mg of oxalate and none for flax. For those of you who love foods in this category seeds are the better choice and they can be sprinkled on yogurt and ice cream.
SWEET STUFF
I have good news for my chocolate lovers. I know most of you have been sent home with a list and chocolate is high on it. But if you look at the numbers nuts are a lot worse than chocolate. Chocolate can be mixed in with dairy products, too, so as to reduce oxalate absorption.
Even so I do want to point out that half a brownie is on the high side, and who eats one half?
You can still satisfy your sugar craving but pay attention to your portion size.
Keep in mind, however, that sugar loads increase urine calcium loss which increases stone risk, so there are two reasons why this food group can be a problem.
But even without chocolate, you eat a lot of flour when you eat a piece of cake, so cake can be a problem – about 15 mg per piece, like french toast. Pies are half the risk because of their fillings – unless they are chocolate pies!
CRACKERS AND CHIPS
The big enemy here is potato chips. A one ounce serving contains a whopping 21 mg of oxalate. I repeat: A one ounce serving.
Your best bet in this category if you’re looking for something crunchy is corn chips – one ounce is 7 mg, popcorn – one cup is 5 mg, and pretzels, one ounce is 5 mg.
Crackers are OK mainly because they are small and the amount of flour is not that much.
BEVERAGES
PLANT SOURCES
Hot chocolate is the clear loser at 65 mg per cup; carrot juice is the runner up at 27 mg per one cup. Lemonade, tea, tomato juices, rice dream and the like are better but still high. The are 15 – 18 mg per serving. Lemonade – frozen concentrate – is 16 mg per 8 ounces so be careful about this as a source of citrate.
Soy milk, for those of you who prefer it, is not a good option. It is very high at 20 mg per cup. We have no data from standard sources for rice milk, cashew milk, and coconut milk; almonds are high in oxalate so the almond milk product will certainly be high.
Tea is so commonly used, here are the details. If you brew your own tea it is high in oxalate. The longer you steep your tea, the more oxalate it will have in it. If you use a sweetened instant iced tea one cup has 0 mg of oxalate.
Here are some juices that are low in oxalate and better substitutes: Apple juice, apricot juice, orange juice, grapefruit juice, grape juice. For all the lemonade drinkers, diet lemonade is low in oxalate.
Here is something very important: Coffee is oxalate free – almost, 1 mg for a cup (2 mg/cup for decaf). We already told you that coffee drinkers have a reduced stone risk, so lets debunk the coffee myth here: Drink it as you wish.
DAIRY SOURCES
Everything is good except chocolate milk. Even that is only 7 mg a cup for a sweet treat here and there.
ALCOHOL
What tops the list in this category is a can of beer: 4 mg of oxalate. All the rest are low and, frankly, the oxalate in a can of beer comes with a lot of fluid. This is not the problem area for stone formers.
WATER
If I didn’t say this to you I could not sleep well tonight. Water is the clear winner in this whole category. It is free of calories, sugar, and oxalate. Please use it as your main beverage and supplement with the items above.
SPREADS AND SAUCES
Chocolate, miso, peanut butter, and tahini are all high.
SOUPS
Miso soups is extremely high – 111 mg/cup. Lentil soup is high, and so is clam chowder – the potatoes.
BREAKFAST FOODS
This is a dangerous meal if you are a cereal lover. Many cereals are high in oxalate. I am afraid you need to look them up in the list by brand. Unfortunately the healthier cereals are highest in oxalate because they contain more plant based ingredients. Probably having milk in your cereal is wise, but we have no data to show.
Eating a low oxalate diet can be overwhelming and difficult to incorporate into your daily life. I just released a course called The Kidney Stone Prevention Course to help you understand how to implement your physician’s prescribed treatment plans.
HOW DO WE MANAGE ALL THIS?
The first thing you need to do is to learn and remember what are the highest oxalate foods and beverages. Without this in mind it is impossible to shop and cook intelligently. Here is a short list of the highest oxalate foods all in one place.
BREAKFAST
For those of you who love cereal because it is quick and easy check out the list and see if the one you love is high in oxalate. If it is, choose the next best one with lower oxalate. Put milk in the cereal.
Alternatives to cereal that are also quick and easy: Yogurt or cottage cheese and fruit. The only fruits to worry about are raspberries because no one puts oranges on their yogurt. Bananas, peaches, blueberries and strawberries are perfect toppings.
More trouble, but no oxalate, eggs any way at all. Boil a batch on Sunday and have them for the week for breakfast, and snacks, too.
Your breakfast coffee is free and so is your water. For juices use orange, apple, pineapple, grapefruit – all great. If you want tea, don’t steep more than a minute and consider adding milk to it. Green tea is better than black.
LUNCH
Typically you are grabbing a salad or a sandwich for lunch, so what now? Many clients tell me they no longer eat salads because their physicians told them to stop all green leafy vegetables.
I’m bringing salads back to you.
Arugula, iceberg, romaine lettuces, and kale, are fine as your base. Stay away from spinach. Here are good toppings. 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.
Sandwiches will cost you between 12 and 16 mg of oxalate depending on the bread you are using – 2 slices. This doesn’t mean you can never have a sandwich, it just means you have to keep track of how much. You can have 50 to 100 mg daily. What goes inside between the two slices of bread is usually cheeses and meats which are oxalate free. So sandwiches are not something to be afraid of.
SUPPER
Beef, chicken and fish are all fine, and those the main courses for most of us. You will run into problems if you are a pasta or potato eater. If you are you need to limit the amount of times you have these foods each week and also the quantity each time you use them. Substitutes are a problem: White rice is a nice substitute for potatoes but there are few others. It is more veggies that have to fill in – very healthy but not as much fun.
Here is a recipe for cauliflower – ‘mashed potatoes’ you will like and even think, sometimes, is the real thing. There are many versions on the web, choose the one that makes you happy but be careful about the ingredients.
There is also quinoa which is not on our lists, but may well be high. A recent scientific article on this plant does not give oxalate contents which suggests they are not reliably known.
I have recently put together a private FB page called THE Kidney Stone Diet. It is a group that helps educate you on your physician prescribed treatment plans. As you can imagine, oxalate comes up in many posts. I moderate it to keep it clinically sound. Come on over and join the discussion!
URINE OXALATE AND RISK OF KIDNEY STONES
I promised you some science – here it is for those interested. It concerns only highlights from the food – urine oxalate research recently performed and seemingly germane to the problem of how stone formers should control oxalate intake.
The most useful data about urine oxalate we have so far is from three cohorts studied by Dr. Gary Curhan. Two are cohorts of nurses one a cohort of physicians. These people have kept track of many aspects of diet and health for decades, and among their records are onset of kidney stones.
As he did for urine calcium, Curhan measured urine oxalate in properly selected subgroups from each cohort, including people who did and did not begin forming stones. From these samples he could calculate the relative risk of new onset of stones in relation to 24 hour urine oxalate excretion.
The two nurse cohorts are red, the physicians – all men – are blue. The dotted line at 1 is the risk threshold: Above that line, risk is present.
The top of each crosshatched bar shows the mean relative risk for each of the five urine oxalate ranges. Clearly the mean goes up as urine oxalate goes up.
But the mean relative risk has a range of uncertainty around it. The bottom of the solid portion of each bar is the lower 95th percentile for that range of uncertainty. When that bottom lies above 1, risk is very likely to be present.
For both the women and men groups, that point is reached between 25 and 30 mg of urine oxalate a day. Therefore one wants to try to get urine oxalate below 30 mg daily and even lower, below 25 mg daily if possible. The average urine oxalate excretion among the women in this study was close – 26 and 28 mg/day for those who did not form stones and just a bit higher for those who did – 28 and 30 mg per day. The men are a problem: 39 and 41 mg/day for those who did not and those who did form stones.
This is not diet oxalate, it is urine oxalate. Urine oxalate is how much the body makes and how much is absorbed from foods. Mostly, we can control only the second part – how much is in the food.
HOW MUCH DIET OXALATE DAILY
All dietary advice depends on having a reasonable goal in mind for oxalate intake. My goal of 50 – 100 mg of oxalate from food daily is not unreasonable given the research that has been done in normal people and stone formers.
Holmes and colleagues found a urine excretion of oxalate of about 10 mg/gm urine creatinine in normal 
people eating a synthetic oxalate free high calcium diet (graph at left). As diet oxalate increased, urine oxalate rose from 0 to 10 mg/2500 kcal/d, urine oxalate rose steeply from 10 to 14 mg/gm urine creatinine. It rose more slowly, from 14 to barely 15 mg/gm urine creatinine as diet oxalate was increased to 50 mg/2500 kcal/d, and more or less at the same slope thereafter so that an increase from 50 mg/2500 kcal/d up to 250 mg/2500 kcal/d increased urine oxalate only from 14 to 18. The closed symbols are whole food the open symbols synthetic diets.
From this work the percent oxalate absorption could be calculated as around 10 – 15% and the contribution of diet oxalate to urine oxalate excretion as around 25 – 40% when intake of oxalate was between 50 and 350 mg/2500 kcal. Therefore one can consider a whole food 1000 mg calcium 50 mg oxalate as a usable low oxalate diet, and a 150 – 250 mg oxalate diet as relatively high.
The balance between diet calcium and diet oxalate does not matter greatly if diet calcium is high. Among normal men and women eating 1000 mg/day of calcium and 750 mg/day of food oxalate, 24 hour urine calcium was about 110 mg/day and oxalate about 44 mg/day.
If the calcium oxalate balance is altered so calcium intake is 400 mg and 20 mg of oxalate at breakfast and lunch, and 200 mg of calcium and 710 mg of oxalate at dinner, as compared with simply 333 mg of calcium and 250 mg of oxalate in all 3 daily meals, urine oxalate is lower after the high calcium low oxalate meals, but only slightly higher after the high oxalate low calcium evening meal than when calcium and oxalate intakes were balanced. This means that when diet calcium is at least 1000 mg daily the balance of calcium to oxalate within any one meal is not likely to affect stone risk.
Seiner and colleagues make clear that stone formers are different from normal people. They divided male and female stone formers into 2 groups of 93 people each, one with urine oxalate above 0.5 mmol (~50 mg) of urine oxalate daily and the other with urine oxalate below 0.4 mmol (~40 mg) daily. They found virtually identical calcium and oxalate intakes: 845 vs. 812 calcium and 101 vs. 130 mg daily of oxalate respectively in the lower and higher urine oxalate groups. But the below 0.4 mmol group excreted only 27 mg of oxalate daily on average, whereas the high oxalate group excreted 64 mg daily. In other words diet was not responsible for the higher urine oxalate excretion, suggesting a difference of oxalate absorption. Those prone to high oxalate excretion seem, therefore, to most need diet modification.
Knight and colleagues found a wide range of oxalate absorption among 38 calcium oxalate stone formers eating a self choice diet. Urine oxalate excretion (vertical axis) varied with percent of diet oxalate absorbed (horizontal axis). The mean absorption centered around 5%; a few outliers absorbed over 15% up to 25%. This supports what Seiner found – some stone formers will have urine oxalate levels very responsive to diet oxalate and sans a research protocol we will not know. This is another good reason to keep diet oxalate low – 50 to 100 mg if possible.
PROTEIN AND GELATIN
Diet protein intake does not affect urine oxalate excretion. In 11 normal people fed a 1000 mg calcium, 51 mg oxalate, 3000 mg sodium fixed diet, varying protein intake from 0.6 to 1.6 gm/kg/day – a very wide range – did not alter urine oxalate appreciably (mean values were 23, 23, and 25 mg daily for the three protein intakes) even though oxalate precursors like glycolate rose markedly (25, 22, and 46, mg daily).
Jello is a source of hydroxyproline which converts to glycolate and oxalate, and oral loading with gelatin can raise urine oxalate. Ten normal people eating a 1000 mg calcium, 150 mg oxalate diet (typical normal level) were fed supplemental gelatin as one quarter of daily protein intake. Urine oxalate was 24 mg daily vs. 17 mg daily when the same diet was supplemented with whey protein – containing little hydroxyproline – as a control. So lots of jello is not an ideal plan for stone formers.
Where does this leave us about how much oxalate is alright for a day. If diet calcium is high, as it should be, at about 1000 mg, then one should try to limit diet oxalate below 100 mg daily. Perhaps this is most important in those patients whose baseline oxalate excretions are higher – in the range of above 40 mg daily.
Eating a low oxalate diet can be overwhelming and difficult to incorporate into your daily life.
For those who need special help, I run an online course: The Kidney Stone Prevention Course to help you understand how to implement your physician’s prescribed treatment plans.
I dont understand. Other sites say that soy is rich in phytates and is good for kidney stone prevention, and others say that soy is bad because its rich in oxalate. some say that it contains both. I love soy and dont want to give it up. what should I do?
Hi Ben,
Soy is indeed high in oxalate. That being said, do you know if your urinary oxalate is high? You will know by doing a 24-hour urine collection. If not, you needn’t worry about it. If it is, you should consider really limiting soy products.
Best, Jill
Hello,
Thanks for the information, i couldn’t find the low oxalate list? can you show me where is it. or sed it to me.
Regards
Hi Mustafa, The article has links to extensive lists of food oxalate content. Regards, Fred Coe
Is there a chart of foods and oxalate out there to help when choosing foods low in oxalate?
Hi Angie, The article you commented on has links to extensive lists. But be sure you need them. Take a look here. Regards, Fred Coe
Hi Angie,
It is in the article you read and wrote in on. Take a look again.
Best, Jill
Hello,
I am trying to sort out what I can and cannot eat. I am about to start an elimination diet, of which has a lot of oxalate items on it. I had 2 calcium oxalate stones in Dec 2016 (my first ones) and then almost exactly a year to the day later, I had another that impacted and I needed surgery. You seem to be the only place that says avocado is high in oxalate? Everyone else says it has none. Its very frustrating that there is so much conflicting data out there! Is it because this is still newer to the medical community?
Thank you,
Kendra
Hi Kendra,
If I had a nickel for every time I answered this question! It is very frustrating. Different sources quote avocados at different levels because it depends upon where the plant was grown and the soil conditions. Although Harvard lists them as high, you can see that a whole avocado only has 19mg/oxalate. If you are allowed 100mg/day, then you can easily eat avocados. Make sure you get your calcium in too. AND. Make sure you need to follow a low oxalate diet by completing a 24-hour urine collection.
Best, Jill
So struggling with dairy. Clearly the lack of it in my diet contributed significantly to my stone. I just don’t tolerate dairy and simply don’t feel good when I eat it so have almost completely eliminated it from my diet, except for an occasional slice of cheese (yum!), a yogurt here and there or occasional ice cream or frozen yogurt. So … how to increase calcium without the discomfort of dairy?
Hi Ann C; an alternative is calcium supplements. To help with oxalate and with your bones use them with your main meals – directly with the meal beginning. Aim for 1000 mg from the supplements. Have your 24 hour urine oxalate calcium etc all measured before starting them and about 8 weeks after you begin and be guided by the results. Regards, Fred Coe
Hi Ann,
You can also try flax milk or fortified coconut milk to help get your calcium without the discomfort of cow products. Also, “google” non-dairy sources of calcium, eliminate the foods high in oxalate, and include ones you enjoy as well.
Best, Jill
Hello,
I am having a hard time finding white rice cakes with no salt. Without the rice cakes, I ingest anywhere from 37 to 48 mg oxalate a day due to 3mm kidney stone surgically removed last April. The brown rice cakes that I have always eaten before are 19gm per cake. Need some advice on how much oxalate these brown rice cakes have, as there is so much conflicting information out there.
Hi Elizabeth,
I don’t have valid numbers on brown rice cakes, but you can certainly fit them into your diet. You can (unless told otherwise by your doctor) safely have 100mg/day of oxalate. Remember to get your calcium as well. Have one cake and call it. This is a portion game.
Best, Jill
Afternoon. Great website!
I am a stone former who loves to eat and cook with a wide range of spices and herbs. I looked on the attached Harvard list of foods and did not see a category for either. From a quick review of other oxalate lists online, I noticed that several spice/herbs that I enjoy consuming are mentioned as very high in oxalates – most particularity, cinnamon and ginger.
Do you agree? And, just to anticipate a particular comment, I do use more than a TBSP of cinnamon each morning in the rolled-oats I cook from scratch and about 2 TBSP of ginger in a number of dishes I cook on a regular basis.
Thank you in advance for your help.
Hi Barb,
I am glad you told me the amount you are using. Tumeric and cinnamon have been studied and they both are high. Using them in smaller quantities will be helpful.
Best, Jill
I had Calcium Oxalate Monohydrate stones. My Urologist limited tea and Calcium; cheese , milk to 1 serving per day. These (as well as others) articles say to keep dairy/calcium in diet even to combine it with certain foods at tomes. I am SO confused. Is cheese, milk etc safe?
Hi Donna,
Milk and cheese are not only safe, but recommended in lessening oxalate levels. Many great articles on this site with published data to back up our claims.
Best, Jill
Hi Jill. I read with interest the exchange you just had with Barb regarding Spices and Herbs. I’m sure I’m not the only other follower of this website (and avid cook) that has wondered about the oxalate level in these two categories. I use a wide range from basics like Rosemary, Thyme, Tarragon, Oregano and Dill, to all of the primary Spices used in Indian and Southeast Asian cooking (Turmeric, Cumin, Garam Masala, Paprika, etc). And, like Barb mentioned, they are all missing from the Harvard List.
Are there any other Spices and Herbs that you know have been studied and found to have high levels of oxalate in them besides Turmeric and Cinnamon? All of your fans who are cooks and fellow stone formers will appreciate the help!
Thanks.
Hey Felicia,
There have been two studies on both tumeric and cinnamon. No others that I know of. Use spices in moderation and you will be fine. Black pepper is always stated as high, but in the quantity of 3 ounces. No one is using that much on food. It’s about portion, not perfection. And quite frankly, calcium is typically more important than oxalate. Make sure you are getting your required amount.
Best, Jill
So I’m a little confused. My stone analysis came back as 80% calcium oxalate monohydrate and 20% calcium oxalate dihydrate. But if I’m understanding you correctly, it doesn’t necessarily mean I need to follow a low oxalate diet? I have not had a 24 hour urine study done. Is that something I should get done prior to changing or restricting my diet? I have Grave’s Disease and also Celiac Disease and didn’t know if either of these could trigger a kidney stone?
Hello~
I need a little help understanding. I had a small kidney stone about 10 years ago, and just passed a kidney stone 4 days ago which caused a great deal of pain and symptoms for 4 weeks. Ugh! My doctor never mentioned blood work or a 24-hour urine test. I was able to use a strainer to catch the stone and the results just came back…80% calcium oxalate monohydrate & 20% calcium oxalate dihydrate. I do have Grave’s Disease and Celiac Disease. Not sure if either of these would lead to stones or not. Do I have to ask my doctor for the urine test prior to starting a low oxalate diet? I’ve kinda put myself on a low oxalate diet a few weeks ago when I found out I had a kidney stone. Thanks for your help.
Hi Barb,
The only way to see why you are forming stones is to do a 24 hour urine collection. Do the collection while eating and drinking like you were when you made the stone. Then, when you get your test back you can tailor your fluid and diet based upon what the results say.
Best, Jill
With respect to potatoes => the chart shows oxalate content for potatoes with skin. How about potatoes without skin? Would removing the skin considerably lower oxalate content?
Hi Shameer,
It might, but I don’t know by how much. Plus, the nutrition and fiber are in the skin, so not worth just eating a plain potato as far as nutrition goes. You might beg to differ with me. (:
Jill
Hi Shameer, I think so, but am not sure. This article shows that potato soluble oxalate falls with boiling not baking, but I notice the skin or not is not mentioned, so perhaps the oxalate is in the starch as well as skin. I also note that the mg/100gm wet weight is not so high – likewise if mixed with milk oxalate absorption falls – see the PDF. So, no evidence here for skins as important. A search of PubMed with ‘oxalate in potatoes’ yielded only 13 papers, of which this was the only one of interest. Regards, Fred Coe
Hi Jill. I’m sure I’m not the only stone former who loves Asian spices in a wide variety of meals. Unfortunately, the standard sodium content of most store-brand Asian sauces runs between 520 and 800mg per 2 TBSP! And, sadly, 2 TBSP is not very much at all. To make matters worse still, most Asian sauces are not very easy to replicate at home. I know, because I have tried.
What do we do? Avoid Asian sauces forever?
Thanks.
Kelly
Hi Kelly,
You are going to hate my answer. I, too, love Asian spices. You have to lessen your use of them. They are just too high in sodium.
When I do indulge I use half the suggested amount and always low sodium versions. So, smaller amounts and limit the times per month you are eating these dishes.
Best, Jill
I am diabetic and am supposed to lean towards a vegan diet, lots of whole grains, beans, soy, etc. But I have also had 4 calcium oxalate kidney stones in the last 2 years. The doctor’s nutritionist is no help. She gave me two printouts, that contradicted each other. One said to get protein from beans, the other said beans were high oxalate foods and eat animal protein. And she didn’t even notice. Your site has been helpful in clarifying things, but I still don’t know how to eat to lower my blood sugar and avoid stones. Any ideas?
Hi Beverly, I do have a good idea. I am asking Jill Harris to answer this for you. She will have good ideas. Regards, Fred Coe
Hi Beverly,
It takes time to deal with the contradictory info that both diets will dictate. I might suggest enrolling in The Kidney Stone Prevention Course. I have helped many put together a meal plan to help with both medical conditions with much success. You can find the info about the course on this website and mine. Jillharriscoaching.com
But for now, take this advice. You have 100 mg/day of oxalate. You can see from our oxalate list that you have plenty of items to choose from. Just eat a smaller portion of beans. Instead of eating a 16-ounce steak, eat a 4-ounce steak. This is a portion game, really. We as Americans just eat too much darn food. Change the amount of the food you are choosing and you will be able to eat much more than you think!
Best, Jill
I’m a very high risk (10 yrs, 15 stones & 3 surgical removals) and finally found the right Dr. & diet. I’m confused about a couple items on the do not eat list for me. I LOVE oranges but they are on the NO list and yet orange juice is ok? Just the opposite for lemons, can’t have lemonade but lemon in water is fine?? Everything I love is a no no chocolate, peanut butter & all things white potato. Thanksgiving is going to be a bummer this year. Anyway, I don’t have any weight issues ( and probably never will with these restrictions) but I really want this to work for me. You don’t happen to have any sample menus do you? Meals are kinda dull & limited.
Hi Jeanne, I will ask Jill Harris to add her own answer here. But be sure the diet does not overly depend on oxalate management. The kidney stone diet has multiple parts that synergize so one does not have to emphasize one part overly. Oxalate may or may matter a lot. Regards, Fred Coe
Hi Jeanne,
It is the concentration of these products that make them high and or pith like that of the orange.
It seems like there is nothing to eat when you first delve into the diet but there really is plenty. You can get help by taking the Kidney Stone Prevention Course. We do not offer meal plans as each of you will have different restrictions. Best to get personalized help. Remember, unless your doctor says otherwise, you can happily eat 100 mg of oxalate per day. Also, remember to get your calcium in!
Best, Jill
I have medullary spongiform kidney disorder. My stones are calcium oxalate. My 24 hour urine shows increased calcium oxalate, brushite, and hypoxyapatite crystals all approximately 30% above the mean. I had gastric bypass surgery and now am at goal weight. In order to reach my goal of sufficient protein I use protein drinks. I switched from whey protein drinks to vegetable based protein drinks because of lactose intolerance. My question is which drink has the higher oxalate load and what other forms of calcium can I use?
Hi Cynthia,
You have been through a lot. I am sorry. But I am happy that you are seeking out answers and being your own health advocate. This is awesome. You can use egg protein for your protein drinks, as I do. Also, other forms of calcium can be found by using flax milk, coconut milk, orange juice in small amounts (bc of sugar), and any other non-dairy sources. I also like Fair life milk as it is lactose-free. If you have a few cups spread throughout the day you will get the calcium you need. But recognize, it will add calories to your day so they must be taken away from other foods. Hope this helps.
Best to you, Jill
I have been on a low oxalate diet since 1996 due to developing hyperoxaluria after eating a mostly vegetarian diet for many years. I am always searching for the oxalate content of foods / new data comes out all the time thanks to the internet/ and I came upon this article. Definitely the most simple and easy to follow with no hidden agendas. thank you.
Hi Jill. I realize this answer will vary some depending on gender, height, weight, etc. But, approximately how long does it take for oxalate in food that you eat to be excreted through your urine? 1 Hr? 6 Hrs? 12 Hrs? 24Hrs? For example, if I was to consume a significant amount of almonds this morning around 10AM how quickly would they have an impact on my urine? If I had a urine test later this afternoon around 4PM would they affect my results?
I’ve spoken to a couple of other stone sufferers who would also love to know this answer.
Thanks very much.
Hi Steve,
This is more of a Dr. Coe question and I will alert him. I do know what you eat and drink in a 24 hour day is represented in your 24-hour urine collection, but narrowing it down to hours I am not sure of.
Best, Jill
Hi Jill. After thoroughly reading your comments regarding the danger of eating nuts and your discussion related to pairing high calcium foods with risky oxalate foods to minimize the potential oxalate impact, I now have a question regarding ice cream consumption!
I love ice cream, and I used to love nuts until my first stone experience recently. So here is my question: Based on your observations and experience would it be safe to have either a bowl of Butter Pecan or Pistachio Ice Cream once a week to satisfy my nut cravings? Does the calcium in the ice cream provide enough protection for this type of splurge one night a week?
Thanks.
Hi Annie,
There are not a ton of nuts in a small bowl of ice cream. If you limit your portion size (possible?) you should be able to eat these. I would go with the pistachio as they have less oxalate than other nuts. If you look at the Harvard list you can see that a nice amount of pistachios can be had and still stay within your 100mg/day of oxalate. The trouble with nuts is they are hard to limit. If you can then go for it.
Best, Jill
Hi Jill. I had a kidney stone about two weeks ago. Due to your website, I am now much more aware of the importance of what I eat in relation to future stone prevention. However, after reviewing the lists on your site, I still wasn’t sure if I could use Toasted Sesame Oil for cooking and flavor reasons as I have in the past. Is it acceptable?
Thanks.
Melanie,
There should be no oxalates in oils.
Best, Jill
I had 3 EWSL, 3 cystoscopies. I am grateful for your site. I want to avoid being under anest… help me understand why my Urology did not jnclude potatos, tomato sauce and many others in the list he provided. My stones are calcium oxlate. I stay away from calcium, should I? I am confused. Pls let me knoe Thank you. Maria
Hi Maria, You want efficient prevention. Take a look here, and see what you can do. Diet is no good if random and unguided by testing. Test then treat, Regards Fred Coe
So, I had a stone and don’t want another. We, as you stated, have looked at Google for what not to eat. And this is where my question begins. A few examples on your article versus your chart and just the chart vs the chart.
First up- article vs Chart. You say that Jello (Gelatin) is not good, but the chart lists it as LOW. Jello is listed as 1mg and Gelatin as 0mg. So, can you please explain- is Jello good or bad for you?
Second- Corn Bread. On the chart it’s listed as 4mg for one piece. However, the ingredients listed for Corn Bread are: Cornmeal which is listed at 64mg. One of those has to be incorrect? Soy is listed as bad throughout. So, if you have stir fry, the stir fry sauce has soy in it- how bad is that? You list the sauce as low, but Crystal light also contains soy – can be added to water. So, how does that play out?
What about Chili? With or without beans?
I’m just trying to figure out what I eat that can still be eaten without raising the risk. I’m from the Midwest so meat and potatoes are now meat and rice, and I’m fine with that. But man cannot live alone on that…
I understand the calcium will help balance the intake, but I’d rather not have more than I should. Can you clear up these questions please? Thank you.
Hi Scott,
Thanks for writing. It is always the concentration of the product. So if you have a corn muffin it IS made with cornmeal but perhaps there is not as much cornmeal in the muffin vs the same amount of plain cornmeal in ounces. Make sense? What is most important here is that you can have up to 100 mg/oxalate daily unless otherwise stated by your doctor. Look at the list and you can see that you can still eat much food and stay under that amount. Make sure you get your 1,000 mg/day of calcium and eat the high calcium food with the high oxalate food and you will see that it isn’t too bad at all. You need a urine collection to find out how high your urine oxalate is and go from there. Think about taking The Kidney Stone Prevention Course too. You can get much help there as well. Email me for info- jharris1019@gmail.com
Best, Jill
I am so happy that I came across this website, the info has been very helpful to me. I have had kidney stones since I was 19, I am 50 now & just had two procedures done in August to remove kidney stones. My concern now is high blood pressure. Since my urologist did not feel the need to provide me with any pain meds (after the first procedure failed to break up the stones small enough to pass and one got stuck in bladder) I was in so much pain and after a week of not passing this stone, I had laser procedure done, however, the pain I endured was excruciating and my BP is now anywhere from 170/104 to 165/99 and it has not gone back to normal. I would like to know if a nephrologist could help with this or do I even need to see one, and does stones cause a person’s blood pressure to become elavated? Thank you for any information you can share with me. I am still a little on edge because after the two stents and the stone that would not move, I am a little on the nervous side now and I am finding it difficult to be in a relaxed state again.
Hi Tina, Your blood pressure is potentially a serious problem; be sure your routine personal physician knows about this. I would buy one of the better home BP machines and take your pressure every day before supper. Get several weeks of data so your physician can know your actual pressures. Pain can elevate blood pressure, but when the pain is gone the pressure should become normal. Your personal physician can decide about a nephrologist, but many do just fine without a consultant. Regards, Fred Coe
Hi Tina,
I have the same history as you. Just in case we are similar in other ways …. I was/am about 20-30 pounds overweight (at 47 years old). Have not been exercising regularly and have thought I was watching what I ate, other than an occasional drive-thru. I finally started really limiting what I ate, and exercising (just a little here and there) and my blood pressure is finally back to normal after about a month and a half.
Hi Sue,
It is a real eye opener when we REALLY look at what we are eating and take the changes we need to make seriously. That is when the real magic happens. Glad you started and are doing well on your journey to a healthier life style-
Jill
Morning. Would love your input for stone formers that like to bake. Particularly, as regards the use of baking soda. Key ingredient in a large percentage of all baking recipes. Baking soda has about 150mg of salt in only 1/8 of a tsp, or over 1,200 mg in 1 tsp!
Your comments and suggestions please.
Thank you.
Hi Melanie,
Yes, that is a lot of sodium. I would say that if you are following The Kidney Stone Diet being a baker is great if you are not going to be eating your creations very often. When you do splurge for a treat, make room for it in the rest of your day. This means, as with any food, if you are going to eat a salty or sugary treat, limit salt and sugar for the rest of the day.
Best, Jill
Hi
Is it more oxalate in home brew beer than the beer you buy in the shop? Same style of beer. Let’s use Pilsner for an example. Thank you. Rune
Hi,
We cannot be sure of each beer and its oxalate levels, but suffice to say that a beer in normal portion size per day is ok to have.
Best, Jill
My husband has had multiple kidney stones over the years. We were never given info on foods to avoid until recently. With him being a Type 2 diabetic a lot of the foods he should eat to help with lowering sugar he shouldn’t eat due to stone formation. I feel like I’m between a rock and a hard place cooking for him. Especially with his likes and dislikes factored in.
Hi Julie,
Think about taking the Kidney Stone Prevention Course. It IS a lot to manage when dealing with mulitiple medical conditions. You really can get a good grip on what to do for him. Promise! jillharriscoaching.com/course
Best, Jill
Hello! I have multiple health conditions that require a low-protein, high-calcium, low-phosphorous, low-oxalate diet. I can’t take calcium supplements and require 1500 mg dietary calcium per day while limiting phosphorous. I have been consuming 1/2c of almond milk daily. The almond milk is fortified with calcium carbonate, but I just learned it is high in oxalate (other milk substitutes are fortified with tricalcium phosphate, which increases my phosphorous). Do you have any suggestions for other low-oxalate foods that are fortified with calcium? My dairy product consumption is at it’s maximum already. Thank you!
Hi Sue, your diet requirements are indeed both odd and marked – low protein and high calcium and low phosphate. You mention that your dairy product intake is high, but dairy products have considerable phosphate in them, so you must be referring to only artificial products like almond milk. ALlmond milk does contain oxalate, and needs to have the phosphate in it because high calcium blocks phosphate absorption which can produce unwanted side effects. I presume you are not a stone former, but if your are this does not sound like a good diet approach. Regards, Fred Coe
Hi Sue, Are you a stone former? If not, I cannot comment on your diet very intelligently as I do not know its goals. If you are, the diet plan is not bery ideal and you would do better with a balanced diet like this one. Regards, Fred Coe
Hello,
I am wondering if you can help me figure out if nutritional yeast high in oxalates? Currently looking for alternatives to add to my diet (seven kidney stones, all under 5mm in size). Thank you so much.
Hi Michelle,
I do have patients that love nutritional yeast and happily enjoy it to season foods like popcorn. I know no problems with using it in moderation as far as oxalate goes.
Best, Jill
I am a 72 year old male that has had oxalate stones twice, when I turned 70. I love old fashioned oatmeal, but can find no information if it is high in oxalate, do you have any information on oatmeal?
Hi Adam,
Oatmeal is a low oxalate option for breakfast. Continue to enjoy it.
Best, Jill
Hi, thank you for the information. Some of which is conflicting with what the clinic I was referred to recently. II have had stones 3 times in the last year and half with 6 being the most recent episode. I do have calcium oxalate stones but was told to find substitutes for animal proteins? Also, they said white pasta was safe to eat, which was never a first choice of food option for me.
have used https://regepi.bwh.harvard.edu/health/Oxalate/files to find many oxalate contents of foods, some with conflicting counts. My diet was heavy vegetable/protein but obviously the wrong vegetables as I love greens. I have had to give up many of my favorites (black beans, spinach, walnuts, almonds, etc..). It has me very frustrated at the moment.
Thank you for your time in advance.
Hi Kelly, I understand the stones are calcium oxalate, but what is really wrong in your urine that causes the stones? Is it indeed high urine oxalate, or something else, or more? Recent data show no important link between stones and animal protein, so that advice is no longer correct. Before you end up eliminating foods, get a full evaluation and treat from that base. Regards, Fred Coe
Hi Jill. I recently found out that I am a stone former. My urologist suggests I begin to focus on a more alkaline diet since my urine PH is generally in the 5.8-5.9 range. Sadly, we do not know what type of stone I passed, but are presuming it was an oxalate-based stone.
Two questions:
1. Do you agree that a diet stressing more alkaline foods could be of benefit?
2. What about Kefir in terms of an alkaline diet focus? I have enjoyed a glass virtually every morning for the last few years. Is this something that is ok to continue or should I stop?
Thanks.
Hi Robert,
Get your daily requirement of fruits and veggies to increase your urine pH. This will help. A pH right around 6.2 is great if it can be achieved. Kefir is one of the excellent ways to get calcium which you need to prevent stone and bone loss. So keep using it. Men need 1,000mg/day. Spread throughout the day.
Best, Jill
Appreciate the reply, Jill. One more question. Would the daily addition of one cup of brewed green tea be a safe and helpful way to raise my PH level? I’ve read your comments and the attached New Zealand study regarding the caution that needs to be used with drinking teas in general due to the oxalate contained in them. But I also know that green tea is supposed to be a very effective way to raise PH and alkalize the urine and the oxalate in one cup appears to be low.
What would you advise?
Thank you.
Hi Robert,
I have no issue with you have a cup of green tea. Make it a latte- even better! Getting your daily requirement of fruits and veggies does a nice job as well keeping your pH in a better spot.
Thanks for writing, Jill
Hi Jill. I have consistently enjoyed sprinkling a healthy amount of cinnamon on my cooked oatmeal each morning for a number of years. Now that I have been told I am a stone former, should I stop this practice? (I have read a number of articles discussing the high oxalate content of cinnamon).
Thank you.
Hi Heidi,
I would lower the amount you are using each day and if you can have your oatmeal with a calcium based liquid that would be even better. It is high in oxalate so just use less.
Best, Jill
Hello, first of all thanks a lot for very detailed information on kidney stone disease, this site is exactly what I was looking for (reliable sources, references to original scientific papers, hard data…). I have a question, though. In the excel table “Oxalate Content of Foods” that is linked at the beginning of this web page I found this information:
White Rice Flour… 1 cup … 11mg
White Rice, cooked…1 cup…4mg
How come the oxalate content in rice flour is almost 3 times as high as the oxalate content of cooked white rice? Since rice flour is made by simply milling the regular rice, the only reason I can think of is that rice flour content was determined in dried state while cooked rice contains approximately one part of rice and 2 parts of water, thus the oxalate content per unit volume is 3 times lower.
Am I right, or am I missing something important?
Martin,
You would be right. The concentration of the product is the issue and cooked rice be less concentrated than the dry flour.
Best, Jill
Hello,
I am a bit confused about the oxalate content in various types of corn. In the excel table “Oxalate Content of Foods” that is linked at the beginning of this web page I found this information:
White Rice Flour… 1 cup … 11mg
Corn Grits…1 cup…97mg
Cornmeal (I assume ‘Polenta’ is basically the same as cornmeal)…1 cup…64mg
Corn Flour…1 cup…3mg
Corn Bran…1 cup…0mg
The oxalate range is pretty huge, and I would like to be sure that I eat the corn type where the oxalate content is low. It seems like corn flour is a safe choice, but according to what I googled, cornmeal is essentially the same as corn flour:
“The only main difference between cornmeals and corn flours is their consistency. Both are derived from the corn’s endosperm and while stone-ground cornmeals may contain both the bran and the oily germ, commercially produced ones do not.”
Can you clear this up for me please?
Hi Martin,
I have been asked this before and the only thing I can think of is maybe it is the concentration of the product? I am not sure as it is basically all the same product in varying textures. I wish I could have a more succinct answer, but that is my best guess.
Thanks for writing- Jill
Is bitter melon& veg. Bacon is high in oxalate?pls let me know thank u so much !
Hi Meriam,
I do not have valid oxalate numbers on these foods. Melons, in general, tend to be acceptable and veggie bacon will depend on the ingredients used. Look at the ingredient list on the veggie bacon and if you see a high oxalate veggie listed it might have some oxalate. My gut tells me you can eat it here and there, but do look at the sodium listed on the label. My gut also tells me this is most likely a high sodium product. Let me know.
Best, Jill
Is papaya high in oxalate? My dog had a surgery for kidney stone and the result came the stone as calcium oxalate. He likes papaya alot . Pls let me know if it is oke to give him papaya? Thanks
Hi Patricia, Stones in animals are entirely outside my professional expertise. One needs an expert in veterinary medicine for this. Sorry, but incompetence is of no use to you. Regards, Fred Coe
Hi Jill/Fred
I have had advice from my hospital in the UK around prevention of calcium oxalate stone and unfortunately this seems to substaincially contradict with a lot of advice given both here and on other web sources. Could you help me with some queries…
1 – coffee and tea mentioned by them as something to avoid but here coffee (something I love) mention as ok?
2 – They say reduce animal protein as increases risk of stone formation, meat/fish mentioned as in here, what do you think?
3 – They mention only 4 out of: 50-75grams of meat/fish, 2 eggs, 1/2 pint of milk, 50grams of cheese and 120gramms of yogurt. All these items are listed as good here, what do you make of this?
4 – they mention replacing animal protein with veg, nuts (contradicts their own advice), lentils, beans and pulses. Here and lots of the other studies leads me to believe beans/pulses are bad, what do you think?
5 – they mention alkalising the urine and that therefore wine/beer is bad, yours take on these beverages here is from a different angle but should I reduce/remove them?
6 – they say keep phytate levels good by choosing high fibre alternatives such as brown pasta/rice, lentils and whole meal bread. This seems to contradict the advice here/the studies which seem to suggest that these are bad, what do you think?
7 – the studies mention geen peppers (assume what folks in the US call bell peppers). The white paper referenced also mentions that levels of ripeness can affect oxalate levels, I’ve always gone for yellow/red bell peppers, are these at the better or worse end of the oxalate scale as they form quite a decent part of my diet and I really enjoy them?
Thanks very much in advance for your help
David
Hi David, I can answer some of this, Jill the rest. Coffee is not a stone risk. Animal protein is not a stone risk. Dairy products are not a stone risk. But the high calcium intake must be balanced by low sodium intake or urine calcium will rise. As for phytate and peppers, we need Jill. Regards, Fred Coe
I have been lactose intolerant for 20 years now, and recently also developed diverticulitis. When I went to the hospital after the first attack in July, they found I also have a 2.8-cm kidney stone, which will have to be surgically removed. I have had 2 subsequent diverticulitis attacks, which in part is due to doctors telling me to “eat what I think I can tolerate” until I decided to look online for help. Now it seems that everything I need to eat to prevent a diverticulitis attack is what I should avoid because of the kidney stone (I’m sure it will turn out to be the oxalate kind, as I had 2 stones 37 years ago which were oxalate, and I’ve been drinking almond milk and avoiding dairy for 20 years). I am so confused. How can I begin to work out a diet plan?
Hi Terry,
You need to find someone that is well versed in kidney stone prevention so that they can manage your dietary needs. I do do this for a living and if you like can find me here: jillharriscoaching.com
Hi,
I have been trying to find the oxalate content of red leaf and green leaf lettuce, but simply can’t! Do you know? It would be so helpful!
Thank you,
Patty Wipfler
Hi Patty,
I do not have valid numbers for those lettuces. Many lettuces can be worked in. It is really spinach that is the big no-no.
Best, Jill
A lot of your information is wrong and could use some updating. According to my doctor and the University of Pittsburgh, blackberries, blueberries and kale are HIGH in oxalates and avocado is LOW in oxalates. Lemonade is also low in oxalates and oatmeal should only be eaten in moderation.
Hi Kate,
Dr. Coe and I are loyal to the Harvard List because our patients do follow it and (along with our other advice) do indeed lower their urinary oxalate. My patients do eat blueberries and kale. They also enjoy avocado. Harvard lists it as “high”, but they can easily be worked into your diet.
Thanks for writing, Jill
Hi,
I have a problem with grains and have been eating a lot of almond and coconut flour. Are the flours as high in oxalates as whole almonds?
thank you,
Lauren
Hi Lauren,
Almond flour is high as you know. Oat flour is lower and if you look at the list that is in the article you will see oxalate values for flours.
Take Care, Jill
Hi Jill/Fred
I have had advice from my hospital in the UK around prevention of calcium oxalate stone and unfortunately this seems to substaincially contradict with a lot of advice given both here and on other web sources. Could you help me with some queries…
1 – coffee and tea mentioned by them as something to avoid but here coffee (something I love) mention as ok?
2 – They say reduce animal protein as increases risk of stone formation, meat/fish mentioned as in here, what do you think?
3 – They mention only 4 out of: 50-75grams of meat/fish, 2 eggs, 1/2 pint of milk, 50grams of cheese and 120gramms of yogurt. All these items are listed as good here, what do you make of this?
4 – they mention replacing animal protein with veg, nuts (contradicts their own advice), lentils, beans and pulses. Here and lots of the other studies leads me to believe beans/pulses are bad, what do you think?
5 – they mention alkalising the urine and that therefore wine/beer is bad, yours take on these beverages here is from a different angle but should I reduce/remove them?
6 – they say keep phytate levels good by choosing high fibre alternatives such as brown pasta/rice, lentils and whole meal bread. This seems to contradict the advice here/the studies which seem to suggest that these are bad, what do you think?
7 – the studies mention geen peppers (assume what folks in the US call bell peppers). The white paper referenced also mentions that levels of ripeness can affect oxalate levels, I’ve always gone for yellow/red bell peppers, are these at the better or worse end of the oxalate scale as they form quite a decent part of my diet and I really enjoy them?
Thanks very much in advance for your help
David
Hi David, Coffee use reduces stone risk. Meat poses no stone risk. Wine and beer pose no stone risk- see first link and this link. Basically, high calcium intake will greatly reduce urine oxalate, and require only moderate care to limit intake below 200 mg/day. Look for oxalate on this last link. As for the bell peppers, they pose little risk. I have no quarrels with your physicians, but simply offer data published about food and stones. The site has an abundance of such. Perhaps if you show your physicians some of it they may have their own responses, and you would want to know their opinions as they are ultimately responsible for your health. Regards, Fred Coe
Hi David,
Eat all peppers in normal portion sizes. No problem. Also, if you eat a balanced diet you should be fine with phytates. People who overeat foods high in phytates can experience mineral depletion or slowed absorption of certain minerals. My advice is and will remain to all, eat foods within moderation. Thanks for writing, Jill
Hi Jill- Is it ok to take a multivitamin that has no calcium or iron? Im a 58yo male. Looking at the MegaFood multi for men. All natural but looks like its made from rice,carrots,broccoli etc. Any thoughts-Thank you,Patrick
https://www.amazon.com/gp/product/B01CQ3DWT4/ref=as_at/?imprToken=SY-0MewfiJDGvf3LhorS3g&slotNum=0&ie=UTF8&camp=1789&creative=9325&creativeASIN=B01CQ3DWT4&linkCode=w61&tag=r14314-20&linkId=0664a02a30e57ea79af9f7e894db861a&th=1
Hi Patrick,
If your doctor thinks taking a multivitamin is ok for you, then sure. It has turmeric and other things that could be high in oxalate. If you have an oxalate issue I would be careful. Why not a regular multi like One a Eay if you are concerned about not getting your nutrients? Let me know-
Jill
I was thinking about going the all natural route(not synthetic) I guess OaD might be better for me. Adhering to this diet is tricky and I feel I might not be getting the variety of healthy foods I used to eat. Ill look and see if they make a Ca/Fe free one. Thanks for doing all of this for folks-Patrick
My husband has been told for decades to drink lemonade made with fresh lemon juice. He had a number of stones 15-20 years ago, switched to drinking lemonade, and hadn’t had one for over 15 years until last month . He came home today with a list, and was told to avoid oxalate rich foods. I see lemonade is on the list. What gives?
Hi Antonia, Lemons, like any fruit or veggie, offers potassium anions that can raise urine citrate. That is a good thing for stone prevention. The oxalate is an offset but of lesser importance. However, if your husband ate the recommended diet for all Americans he would be eating 5 servings of fruits and veggies a day that would provide an equivalent amount of potassium anion + some valuable nutrients + variety. Likewise that same diet provides calcium that will lower urine oxalate. Take a look at a much better alternative for him – and everyone else in the family. Regards, Fred Coe
Hi Jill,
Oat bran is mentioned by yourself as being a good alternative. Whole rolled oats are not mention by yourself or the Harvard list, do you know if these are low in oxalate? I use these as an alternative to wheat flour based items?
I have tried to post a more extensive question already but it doesn’t seem to want to appear, is there a restriction?
Hi David, Jill will answer your question. There are no restrictions on the size of questions. Some are of enormous length! Regards, Fred Coe
Hi David,
Oats are a suitable food source. Many of my patients enjoy whole rolled oats without issue and they also get the recommended amounts of calcium per day too which is always key.
Best, Jill
There’s an error in that “reliable source” list. Kale is listed in both the FOODS RECOMMENDED and FOODS TO AVOID categories. The RECOMMENDED category is correct. Kale has a “13” rating, whereas spinach has a “600” rating. I know from FIRST HAND experience that Kale is a safe, low-oxalate food. Spinach, on the other hand…
Hi David, WOW! Kale is certainly very low in oxalate and we must have missed the error. The original lists date back some time, so perhaps the conflict is historical. I will ask Jill Harris to check and correct. Thanks, Fred
Hi David,
I do not see where you see Kale as listed as foods to avoid. Both Dr, Coe and I tell our patients that kale is fine and the sources listed in the article coincide with our advice. I do not see what you are pointing out and if you see this let me know so I can look closer. The sources listed in the article all point to kale being an acceptable substitute for spinach.
Thank you for writing, Jill
I am 65 and have been eating healthy foods all my life & prefer water as my first choice of beverage. I do not drink alcohol unless there is a special occasion. I can tell you from my own experience that being balanced and eating a variety of wholesome & organic foods in moderation is the key to lowering the risk of getting kidney stones or other self imposed health issues. God made the vegetation and other healthy grains on the earth which are good for us. He said in (the bible) to enjoy and to eat them in moderation.
Hi Darla,
The most important thing all humans can do is eat in moderation. As boring as that recommendation is it is the best advice I can give everyone. More is not better, even with fruits and veggies (my vegan patients will tell you so as well)!
Thanks for writing, Jill
Hi! Could drinking carbonated mineral water (e.g. San Pellegrino) cause kidney stones? Thanks. Paulette
Hi Paulette, I answered this on the other article – it will not, but you should not use it as your sole hydration. Regards, Fred Coe
Hi Paulette,
I have no data that supports carbonated water increases kidney stone risk.
Best, Jill
I’m a strict vegan and not sure what to do. I rely on beans, nuts and hummus for my protein. I could easily give up soy. I’m wondering how hummus is okay when it is made up of tahini (which is high) and chickpeas (which are high). Also, could you please tell me if there are any low-oxalate beans? I like black beans and white rice. Thank you
Hi Teresa,
This is always a portion problem. You can have hummus because the portion listed is only two tbsp (which most do not only eat that little amount when opening up the dip). My vegan patients do eat beans, but they watch the portion. Typically the patients that come to me who are vegan have been eating too much of the high oxalate veggies. Once they lower portions and get calcium in their urine oxalate goes down. Hope this helps, Jill
Pea protein powder is, far and away, your best option for getting concentrated, low oxalate, vegan protein. Out of all vegan protein powders, it is the only one made from a low oxalate food. Tastewise, it’s not the greatest but you can make smoothies, combined with some low oxalate fruits, and then it’s not so bad. Good luck, Teresa!
Hi jharris
Do you think that I can drink 8 oz of celery juice in a low oxalate diet? And for how long should I follow a low oxalate diet?
Thanks
Hi Rolando,
First find out if you NEED a low oxalate diet by getting a 24 hour urine collection done. If you do indeed need to be on the diet, it is typically your new lifestyle. I would not drink 8 ounce of celery juice if you do need to be on a low oxalate diet. It will be high.
Hope this helps, Jill