If you’re trying to reduce your oxalate intake, you need to eat the right foods. A good rule of thumb is to avoid foods with more than 75 mg of oxalate per 100 grams of food. Also, limit your intake of animal protein and salt.
Avoid foods with more than 75 mg of oxalate per 100-gram serving
To keep your oxalate intake under control, eat more leafy greens. For example, a half-cup serving of canned pineapple contains 30 mg of oxalate. Another example is an avocado, which has 19 mg per serving. Other oxalate-rich fruits and vegetables include spinach, beets, mustard greens, and arugula.
While oxalates are naturally present in many foods, large amounts can be harmful to the health. In addition to kidney stones, they can cause a condition called hyperoxaluria, a condition that is caused by an elevated level of dietary oxalate in the urine.
The American Urological Association recommends a diet low in oxalate but not too restrictive. The best way to reduce your oxalate intake is to avoid foods with higher than 75 mg of oxalate in a 100-gram serving. While this may seem restrictive, many fruits and vegetables are high in oxalate and can have other benefits.
In addition to the high oxalate content of fruits and vegetables, you should also avoid the consumption of foods containing black pepper, parsley, chives, and ginger. These foods may be tempting, but be careful, as the amounts of these ingredients in these foods are high enough to be dangerous for most people.
Spices are also high in oxalate. If you love cinnamon, try to use cinnamon oil instead. You can buy it at outlets that sell culinary oils. Or, you can try cinnamon extract, which is commonly sold in capsule form. If you can’t find cinnamon oil, you can try ground cinnamon instead.
In one study by Dr. Gary Curhan and colleagues, oxalate levels in urine were lowered after they reached the threshold for stone formation. This result indicates that some stone formers may respond to a dietary increase in oxalate, but the recommended range is between 50 and 100 mg per day.
Moreover, reducing the amount of oxalate in the diet can increase the absorption of calcium in the intestine. A diet high in fruit and vegetables may also increase urinary oxalate excretion and increase urinary citrate, which is an important inhibitor of lithogenesis.
Limit animal protein
The University of Chicago recommends that people limit their intake of oxalate to less than 100 mg per day. The University of Pittsburgh Schools of the Health Sciences has produced a handout with more information that can help individuals choose healthy alternatives. The low oxalate foods list also includes foods that contain a high amount of animal protein.
Dried fruits are another source of oxalate. For example, half a cup of dried pineapple contains 30 milligrams of oxalate. Other low-oxalate fruits include apricots and cranberries. Vegetables are also low-oxalate. You can also opt to eat canned fruit such as peaches and pears.
Seafood is another source of protein and also contains a lot of nutrients. Although it is not as high in oxalate as other types of meats, seafood is an important part of a healthy diet. Ideally, you should consume about 10 percent of your daily calorie intake from protein, whether it is from fish, poultry, nuts, or legumes. Fortunately, cooking some of these foods can reduce the amount of oxalate they contain. Additionally, you should try to soak your foods in water before consuming them.
Limit salt
While there are some great benefits to eating more fruits and vegetables, it is important to limit your intake of certain foods high in oxalate. These foods include potato chips, baked beans, hash browns, and other starchy foods. You should also avoid a variety of nut products, such as peanuts and almonds, which are also high in oxalate.
Vegetables are an important source of water, fiber, and antioxidants. They are also nutrient-dense and contain fewer calories than other foods. This makes them excellent choices for preventing weight gain and obesity. Low-oxalate vegetables include cabbage, endive, and water chestnuts.
You should limit the amount of dried fruits that you eat, as these contain high levels of oxalate. Some standout examples are figs, pears, and prunes. However, you can find some low-oxalate alternatives, such as apricots and cranberries. Additionally, you should limit the amount of salt that you add to foods, including salad dressings and sauces.
The best way to lower your oxalate intake is to eat foods with low levels of oxalate. The goal of a low-oxalate diet is to keep your intake of oxalate below 40 mg per day. This doesn’t necessarily mean that you can’t eat high-oxalate foods on occasion. Rather, you should eat foods with a low-oxalate content when you feel like eating something with a higher level of oxalate. The key is to make a plan.