Oxalates are naturally occurring substances found in many plants, animals, and humans․ While small amounts are generally harmless, high oxalate intake can contribute to kidney stone formation in susceptible individuals․ A low-oxalate diet aims to reduce oxalate levels in the body․
Foods to Limit or Avoid
The following foods are considered high in oxalates and should be consumed sparingly or avoided altogether when following a low-oxalate diet․ The information is based on the University of Chicago data:
- Spinach: Both cooked and raw spinach are exceptionally high in oxalates․
- Rhubarb: This tart vegetable contains significant amounts of oxalates․
- Almonds & Cashews: Nuts, especially almonds and cashews, can be a significant source․
- Soy Products: Soybeans, soy flour, and miso soup are high in oxalates․
- Beets: This root vegetable can contribute to oxalate intake․
- Cocoa Powder & Hot Chocolate: These are sources of oxalates․
- Bran Flakes: Many bran flakes cereals are high․
- French Fries: Both homemade and fast food versions should be limited․
- Raspberries: This fruit contains a relatively high level of oxalates․
- Buckwheat: Buckwheat groats are high in oxalates․
The general goal is often to maintain a daily intake of 50-100mg of oxalate․
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