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The Low Oxalate Diet
This list was adapted from the Low Oxalate Cookbook published by The Vulvar Pain Foundation. This cookbook is a necessity for anyone following the low oxalate diet. It includes recipes, tips, guidelines, and other information about low oxalate eating. You can contact The VPF at: The Vulvar Pain Foundation, P.O. Drawer 177, Graham, NC 27253
Foods marked with * may cause irritation although they are not high in oxalate. It may be best to avoid these at first. If a food has been listed as both low and medium in different tests, it is listed only in the medium group. If a food has been listed as both medium and high in different tests, it is listed in the medium group and indicated by the notation "(?high)" as well as being listed in the high group. Foods with double question marks (i.e. ?Pumpkin?) have not been tested, but anecdotal evidence seems to imply oxalate content or irritation potential.
You may want to eat only low oxalate foods at first until your symptoms begin to improve. Then, you can add medium oxalate foods one at a time, eating a small amount three days in a row. If your pain does not increase, you may add that food to your diet as a medium oxalate food.
Eat only two servings a day from the medium group. All servings are 1/2 cup unless otherwise indicated. It is not a good idea to try to eliminate all oxalate from your diet because your body will just manufacture more. Moderate consumption is necessary. Of course, you must eliminate the high oxalate foods from your diet completely.
LOW
Beverages:
Barley water
Beer, bottled*
Cider
Colas: Coke*, Coca-Cola*, Pepsi-Cola*
Distilled alcohol*
Fruit juices (4 oz): Apple, Grapefruit*, Lemon*, Lime*, Pineapple
Gingerale (Schwepp’s)
Kukicha twig tea
Lemonade or limeade (made without peel)*
Milk
Sodas: Minute Maid orange*, Root beer (Barq’s and A&W)
Bigelow herbal teas (hot, brew time 4 min): Cranberry Apple, Cozy Chamomile, Purely Peppermint, Apple & Spice, Chamomile Mint, Cinnamon Orange, Hibiscus & Rose Hips
Iced Teas (brew time 10 min): Red Raspberry, Tahitian Breeze, Perfect Peach, Raspberry Royale
Water
Wine - port, red, rose, dry sherry, white*
Dairy:
Butter
Buttermilk
Cheese
Yogurt: Natural, nonfat, plain, Dannon Fruit-on-the-Bottom yogurts (except orange)
Fats:
Butter
Margarine
Mayonnaise (Heintz)
Salad dressing
Vegetable oils
Fruits:
Apples, peeled
Avocado
Cherries, bing and sour
Cranberries, canned (Ocean Spray)*
Grapes: Thompson seedless, green, Red
Lemons*
Lemon juice (1 cup)*
Lime juice (1 cup)*
Mangoes
Melons: Cantaloupe, Casaba, Honeydew, Watermelon
Nectarines
Papaya, Hawaiin
Raisins, golden
Grains:
Cornflakes (Kellog’s)
Cornstarch (1 tbsp)
Egg noodles
Rice, white and wild
Rye bread
Condiments:
Basil, fresh (1 tsp)
Chives
Dill
Mustard, Dijon (1 tbsp)
Nutmeg, dry (1 tsp)
Oregano, dried (1 tsp)
Salt
Vanilla extract
Vinegar*
Legumes, Nuts, Seeds:
Coconut
Lentils
Water chestnuts
Meats:
Bacon (up to 9 strips)
Beef
Chicken
Corned beef, canned
Eggs
Fish, haddock, plaice, and
flounder
Ham
Hamburger
Lamb
Pork
Turkey
Other Foods:
Carob
Gelatin, unflavored (Knox)
Vinegar, apple cider*
Sweets:
Corn syrup (Karo) (1 tbsp)
Honey (1 tbsp)
Jellies, jams, or preserves made with low and medium fruits (1 tbsp)
Maple syrup, pure (1 tbsp)
Sugar
Vegetables:
Acorn squash
Alfalfa sprouts
Cabbage, white
Cauliflower
Cucumbers, peeled
Green peas, frozen
Lettuce, iceberg (1/2 cup)
Mung bean sprouts
Pepper, red
Turnips, roots
Zucchini squash
MEDIUM OXALATE LEVELS -----------------------------------
Beverages:
Beer: Budweiser 12 oz*, draft Beer12 oz*, stout Guiness12 oz*
Coffee*
Fruit juice (4 oz): Cranberry*, Grape, Orange*, Tomato*, Orangeade (4 oz)*
Tea: rosehip, Bigelow herbal teas (hot, brew time 4 min) Lemon & C, Spearmint
V-8 Juice*
Wine, Beaujolais*
Fruits:
Apples
Apricots
Berries (1/4 cup)
Blackberries
Blueberries
Dewberries
Red raspberries
Currants, black
Cherries, red sour
Cranberries, dried*
Grapefruit*
Grapes
Oranges*
Peaches, Alberta
Peaches, Hiley, Stokes, canned
Pears, Bartlett
Pineapple, Sainsbury, canned and Pineapple chunks (Dole)
Plums, green or golden
Gage, Damson
Prunes, Italian
Tangerines (?high)*
Grains:
Bagel (1 medium (Lender’s)
Barley, cooked
Bread, white (2 slices)
Corn tortilla (1 medium)
Cornbread
Cornmeal, yellow (1 cup dry)
Cornstarch (1/4 cup)
English muffin, white
Macaroni, cooked
Oatmeal (¼ cup) (?high)
Rice, brown
Saltine or soda crackers (16)
(Zesta by Keebler)
Spaghetti and Spaghetti in tomato sauce*
Vanilla Wafers (25) (Nabisco)
Wheat or plain flour
Condiments:
Basil, fresh (1 tbsp)
Cinnamon (1 tsp)
Dill (1 tbsp)
Ginger, raw, sliced (1 tsp)
Malt, powder (1 tbsp)
Mustard, Dijon (1/2 cup)
Nutmeg (1 tbsp)
Pepper (1 tsp)
Soy sauce (?high)
Legumes, Nuts, and Seeds:
?Cashews?
Garbanzo beans, canned (1/4 cup)
Lima beans
Split peas, cooked
Sunflower seeds, hulled, dry roasted (1 oz) (?high)
Tofu, raw firm (?high)
?Walnuts?
Meats:
Bacon (10 or more slices)
Kidney, beef
Liver
Sardines
Other foods:
Malt (1 tbsp)
No fat ranch dressing (Marzetti’s)
Sweets:
Sponge cake (1 slice)
Preserves, strawberry (1 tbsp)
Marmalade (1/4 cup)*
Vegetables:
Asparagus
Artichokes
Brussel sprouts
Broccoli
Carrots
Corn (sweet, white, or yellow)
Cucumber (1 medium)
Garlic
Green beans, snap, or runner beans (?high)
Kohlrabi
Lettuce: butter, iceberg (1 cup)
Mushrooms
Mustard greens
Onions
Peppers, green (1/2 medium)
Potato chips (50) (Wise Original)
Potatoes, white, russet, Idaho (1/3 cup) (?high)
Potato salad (1/4 cup)
Radishes
Snow peas
Tomato, fresh* and Tomato sauce, canned (1/4 cup)*
Vegetable beef soup* (Campbell’s)
Watercress
HIGH OXALATE LEVELS--------------------------------------
Beverages:
Beer - lager draft, Tuborg, Pilsner
Chocolate milk
Cocoa
Juices containing berries high in oxalates
Ovaltine
Tea, black, Indian; Bigelow herbal teas (hot, brew time 4 min) Apple Orchard, Fruit & Almond, I Love Lemon, Mint Medley, Orange Spice, Perfect Peach, Red Raspberry, Specially Strawberry, Sweet Dreams, Take-A-Break, Orange & C
Fruits:
Blackberries
Blueberries
Grapes, Concord
Currants, red
Dewberries
Figs, dried
Gooseberries
Kiwi
Lemon peel
Lime peel
Orange peel
Raspberries, red and black
Rhubarb
Strawberries
Tangerines
Grains:
Bread, whole wheat
Cheerios (1 cup)
Graham crackers
Graham flour
Grits, white corn
Kamut
Popcorn (4 cups, popped Orville Redenbacher)
Soybean crackers
Spelt
Stone ground flour
Wheat bran
Wheat germ
Whole wheat flour
Yellow Dock
Condiments:
Cinnamon, ground (1½ tsps or more)
Pepper (in excess of 1 tsp per day)
Ginger (1 tbsp)
Soy sauce
Legumes, Nuts, and Seeds:
Beans, green, waxed, dried
Baked beans in tomato sauce, canned
Nuts
Peanuts
Pecans
Garbanzo beans, canned
Peanut butter
Sesame seeds
Soybean curd (tofu)
Sunflower seeds
?All soy products?
Other foods:
Chocolate, plain
Cocoa, dry powder
Ovaltine, powder
Sweets:
Fig Newtons
Fruitcake (1 slice)
Marmalade
Vegetables:
Beets - tops, roots, greens
Celery
Collards
Dandelion greens
Eggplant
Escarole
Green beans, snap, pod, runner
Kale
Leeks
Okra
Parsley
Parsnips
Peppers, green
Pokeweed
Popcorn (4 cups, popped (Orville Redenbacher)
Potatoes, sweet
?Pumpkin?
Rhubarb
Rutabagas
Sorrel
Spinach
Squash, yellow, summer
Swiss chard
Tomato sauce, canned
Turnip greens
Watercress
Yams
?Pesticides?
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