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Low Oxalate Diet: The Benefits Of Eating Low Oxalate Meals

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Could You Benefit from a Low Oxalate Diet? in 2020
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Recipes at the end of the article.

Low Oxalate Diet: The Benefits of Eating Low Oxalate Meals

What is a Low Oxalate Diet?

A low oxalate diet is an eating plan which involves limiting the amount of oxalates you eat. Oxalates are naturally occurring compounds found in many healthy foods such as spinach, beets, nuts, and certain fruits and vegetables. For some people, high levels of oxalates can cause health problems, such as oxalate kidney stones. For those who are sensitive to oxalates, it is advised to limit their intake and follow a low oxalate diet plan.

What are the Benefits of Eating Low Oxalate Meals?

Eating a low oxalate diet has many potential benefits. First, it can help to reduce the risk of developing oxalate kidney stones. Additionally, eating a diet low in oxalates can help reduce inflammation in the body, which can help to reduce the symptoms of chronic diseases like arthritis and lupus. Finally, following a low oxalate diet can also help to improve digestion and absorption of nutrients from the foods you eat.

What Foods Should I Avoid on a Low Oxalate Diet?

On a low oxalate diet, it is important to avoid foods which are high in oxalates. These include spinach, beets, nuts, certain fruits and vegetables, and certain grains. Additionally, it is important to avoid processed foods and sugary drinks, as these can also be high in oxalates. It is also important to limit your intake of caffeine, as this can also increase oxalate levels in the body.

What Foods Should I Eat on a Low Oxalate Diet?

When following a low oxalate diet, it is important to focus on low oxalate foods. These include lean proteins such as fish, poultry, and eggs, as well as low oxalate fruits and vegetables such as broccoli, asparagus, Brussels sprouts, zucchini, and cabbage. Additionally, it is important to include healthy fats such as olive oil, avocados, and nuts, as well as whole grains such as quinoa and oats.

What are Some Sample Low Oxalate Meals?

Creating meals which are low in oxalates does not have to be complicated or time-consuming. Here are some sample low oxalate meals which you can easily make at home:

Breakfast:

Omelet with bell peppers, mushrooms, and feta cheese, served with a side of steamed broccoli and a piece of whole grain toast.

Lunch:

Grilled salmon, quinoa salad with cucumber, tomatoes, and olives, and a side of steamed asparagus.

Dinner:

Grilled chicken breast, roasted Brussels sprouts, and cauliflower mashed potatoes.

Conclusion

Eating a low oxalate diet can provide many potential health benefits, and it does not have to be complicated or time-consuming. By avoiding foods which are high in oxalates, and focusing on low oxalate foods such as lean proteins, low oxalate fruits and vegetables, healthy fats, and whole grains, you can easily create delicious and nutritious meals which are low in oxalates.

3 Sample "Low Oxalate Diet" Recipes

Low Oxalate Pizza

Ingredients:

  • 1 cup shredded mozzarella cheese
  • 3 tablespoons tomato sauce
  • 1/2 cup diced bell peppers
  • 1/2 cup diced mushrooms
  • 1/4 cup diced onions
  • 1/4 cup diced olives
  • 1/4 cup diced artichoke hearts
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon oregano
  • 1/4 teaspoon basil
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon black pepper
  • 1/2 cup cooked quinoa
  • 1/2 cup cooked cauliflower rice

Instructions:

  1. Preheat oven to 375 degrees F.
  2. Mix together mozzarella cheese, tomato sauce, bell peppers, mushrooms, onions, olives, artichoke hearts, garlic powder, oregano, basil, red pepper flakes, and black pepper in a bowl.
  3. Spread quinoa and cauliflower rice on a baking sheet.
  4. Spoon cheese mixture on top of quinoa and cauliflower rice.
  5. Bake for 15 minutes, or until cheese is melted and bubbly.
  6. Serve hot.

Low Oxalate Burrito Bowl

Ingredients:

  • 1/2 cup cooked black beans
  • 1/2 cup cooked quinoa
  • 1/2 cup cooked corn
  • 1/2 cup diced tomatoes
  • 1/4 cup diced bell peppers
  • 1/4 cup diced onions
  • 1/4 cup chopped cilantro
  • 1/4 cup diced avocado
  • 1 tablespoon olive oil
  • 1 tablespoon lime juice
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste

Instructions:

  1. Mix together black beans, quinoa, corn, tomatoes, bell peppers, onions, cilantro, avocado, olive oil, lime juice, chili powder, garlic powder, ground cumin, smoked paprika, salt, and pepper in a bowl.
  2. Divide mixture into four bowls.
  3. Serve with your favorite toppings, such as shredded cheese, sour cream, guacamole, or salsa.

Low Oxalate Smoothie

Ingredients:

  • 1/2 cup frozen mango chunks
  • 1/2 cup frozen pineapple chunks
  • 1/2 cup frozen strawberries
  • 1/2 cup plain Greek yogurt
  • 1/4 cup almond milk
  • 1 teaspoon honey (optional)

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth.
  3. Serve immediately.

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