It’s extremely difficult to create a zero-oxalate diet using only whole, unprocessed foods. Oxalate is present in many plant-based foods, even in small amounts. However, we can create a list of foods that are generally considered very low in oxalate and are whole and unprocessed:
Animal-Based Foods (Naturally Zero Oxalate):
- Beef (lean cuts)
- Chicken (skinless)
- Pork (lean cuts)
- Fish (various types, e.g., cod, salmon, tuna)
- Eggs
- Lamb
- Turkey
Dairy (Naturally Zero Oxalate):
- Milk (cow, goat)
- Yogurt (plain, unsweetened)
- Cheese (various types, e.g., cheddar, mozzarella, Swiss)
Very Low Oxalate Fruits (Limited):
- Mango (in moderation)
- Papaya (in moderation)
Very Low Oxalate Vegetables (Limited):
- Mushrooms (button, cremini)
- Onions
- Cauliflower (in moderation)
- Cabbage (in moderation)
Very Low Oxalate Grains (Limited):
- White Rice (basmati, long-grain)
Other Very Low Oxalate Foods:
- Olive Oil
- Butter
- Salt
- Pepper
- Honey (in moderation)
- Maple Syrup (in moderation)
Important Considerations:
- “Zero Oxalate” is Nearly Impossible: Trace amounts of oxalate might still be present in some foods.
- Variety is Limited: This list is very restrictive, and long-term adherence could lead to nutrient deficiencies.
- Individual Tolerance: Oxalate sensitivity varies. Some people may tolerate small amounts of oxalate-containing foods.
- Hydration: Drinking plenty of water is crucial for kidney health, even on a low-oxalate diet.
- Professional Guidance: It is absolutely essential to consult with a doctor or registered dietitian before starting a zero-oxalate or extremely low-oxalate diet. They can help you create a balanced eating plan that meets your nutritional needs and addresses any underlying health conditions.
- Cooking Methods: Boiling vegetables can reduce oxalate content, but this is not always sufficient for a truly zero-oxalate approach.
This list provides a starting point, but professional guidance is critical for a safe and effective dietary approach.
How you doing on the Low-Ox diet since this post.
I just started looking into this and stumbled onto your site here via a post you made about rejecting hyper-preterism.
I followed the link to this site and noticed your posts on how oxalates effect the body…. Great job and lots of info.
BTW, I was once a hyper-preterist myself and had a few phone conversations with RoE about those topics.
I noticed that there was some podcasts that you have on this site under the title, “No Future in the Past” but when I clicked on them, they didn’t come up.
Are they archived any where else that I’d be able to listen to them.
Is that an actual picture of him, because I’d be very surprised,because he seemed like a very private person when I talked to him.
I even checked out “World Famous Drummer” that might use the name Rivers of Eden, but nothing came up except a drummer from the band River of Nihil.
Anyway, thanks for the info you are posting and I’ll definitely try using it……slowly, but surely.
Thanks for asking and pardon my late reply. I’m doing great on the Low-Ox diet. It’s been almost two years now. It was quite bumpy during the first year, but I feel like I am now on the better end of it.
Regarding that picture of ROE, I can safely say that is not him. Although, ROE has used images of this guy as his own. Why? I don’t know. This guys name is Brian Tichy. You should look him up.
I’ll be glad to send you those audio files. Look me up and contact me on Facebook. https://www.facebook.com/michaeljloomis