Kidney Stones, Low Oxalate Fruits
The alkalinity of your urine is affected by your intake of certain minerals. Calcium, sodium, potassium and magnesium are chemical cations that make the urine more alkaline. Fruits contain high amounts of these minerals, contributing to the alkalinity of the urine. Alkaline fruits that are low in oxalates would be apples, apricots, bananas, oranges, grapefruit, lemons, cantaloupe, cherries, figs, grapes, kiwi, mangoes, watermelon, honeydew melon, nectarines, pineapples, pear, tangerines and blueberries in moderation.
Vegetables
Vegetables like cucumbers that contain high amounts of potassium and magnesium, and also help to make the urine more alkaline. Alkaline vegetables include asparagus, beets, broccoli, Brussels sprouts, cabbage, celery, cauliflower, cucumbers, eggplant, lettuce, onions, parsnips, peppers, pumpkin, sprouts, sweet potatoes and watercress. In addition to contributing to the alkalinity of your urine, a diet high in fruits and vegetables decreases your risk of developing chronic diseases, such as diabetes, heart disease and some cancers, according to the U.S. Department of Agriculture.
Nuts and Seeds
Nuts and seeds can act as an alternative protein food but you have to avoid the high oxalate nuts and seeds. Some nuts can help to make your urine more alkaline and reduce your risk of developing uric acid kidney stones. In addition to contributing to urine alkalinity, nuts and seeds also contain high amounts of heart-healthy monounsaturated and polyunsaturated fats. A handful of nuts a day decreases your risk of heart disease. Here are low oxalate nuts and seeds that make a healthy, good fat, high protien snack!
- Macadamia nuts
- Pecans
- Pistachios
- Sunflower seeds
- Pumpkin seeds
- Walnuts
- Hazelnuts
Dairy and Other Foods
The calcium in dairy foods helps to make your urine more alkaline. Alkaline dairy foods include milk, cheese, yogurt, buttermilk and cream. The fat content does not effect alkalinity. Molasses can also be used to help make your urine more alkaline. Stevia, a natural low-calorie sweetener, is another.
Here’s a practical guide to a low oxalate diet, including food guidelines, meal ideas, and sample recipes to help you reduce your oxalate intake — especially useful for individuals prone to kidney stones or with certain metabolic conditions.
✅ Low Oxalate Diet Guidelines
Oxalates are naturally found in many plant foods. A low oxalate diet typically limits oxalate intake to 40–100 mg per day. Here’s how to manage it:
✔️ General Tips:
- Drink plenty of water (2–3 liters per day).
- Limit high-oxalate foods (spinach, almonds, beets, rhubarb, etc.).
- Pair oxalate-rich foods with calcium-rich foods to reduce oxalate absorption.
- Cook vegetables (boiling can reduce oxalate content).
- Avoid vitamin C megadoses (>500 mg/day) – excess is converted into oxalate.
✅ Low Oxalate Foods List
🍎 Fruits (low-oxalate):
- Apples
- Bananas
- Grapes
- Melons
- Peaches
- Pineapple
- Blueberries (in moderation)
- Mango
🥦 Vegetables (low-oxalate):
- Cabbage
- Cauliflower
- Zucchini
- Mushrooms
- Broccoli
- Kale (cooked)
- Lettuce
- Green peas
- Cucumber
- Bell peppers
🥩 Protein:
- Eggs
- Chicken
- Turkey
- Beef
- Pork
- Fish
- Tofu (firm, calcium-set)
- Cheese, yogurt, milk
🍞 Grains (low-oxalate):
- White rice
- Cornmeal
- Oatmeal (in moderation)
- Pasta
- White bread
- Rice noodles
🧀 Dairy:
- Milk (cow’s, almond*, coconut – low oxalate)
- Cheese
- Yogurt
🥔 Other:
- Olive oil
- Butter
- Most herbs/spices in small amounts
- Sugar/honey
❌ High Oxalate Foods to Avoid
- Spinach
- Swiss chard
- Beets
- Rhubarb
- Nuts (especially almonds, cashews, peanuts)
- Soy products (soy milk, soy flour, except calcium-set tofu)
- Wheat bran
- Dark chocolate
- Sweet potatoes
- Buckwheat
- Black tea
- Cocoa powder
- Berries (strawberries, raspberries – high)
- Quinoa
🍽️ Sample Low Oxalate Recipes
🥣 1. Breakfast: Scrambled Eggs with Zucchini & Toast
Ingredients:
- 2 eggs
- ½ cup diced zucchini
- 1 slice white bread (toasted)
- Olive oil, salt, pepper
Instructions:
- Sauté zucchini in a little olive oil.
- Add beaten eggs and scramble.
- Serve with toast and a banana.
🥗 2. Lunch: Chicken Salad with Romaine and Cucumber
Ingredients:
- Cooked chicken breast, sliced
- Romaine lettuce
- Cucumber slices
- Red bell pepper strips
- Olive oil & lemon juice dressing
Instructions:
- Mix all salad ingredients in a bowl.
- Drizzle with olive oil and lemon juice.
- Pair with white rice or a low oxalate cracker.
🍛 3. Dinner: Baked Fish with Steamed Broccoli and Rice
Ingredients:
- White fish fillet (cod, tilapia)
- Lemon, garlic, olive oil
- Steamed broccoli
- Cooked white rice
Instructions:
- Season fish with olive oil, garlic, and lemon juice. Bake at 375°F for 15–20 minutes.
- Steam broccoli and cook rice.
- Serve fish with rice and broccoli.
🥤 4. Snack: Yogurt with Sliced Peach
- ½ cup plain yogurt
- ½ fresh peach, sliced
- Optional: drizzle of honey
📋 Daily Low Oxalate Meal Plan (Sample)
| Meal | Menu |
|---|---|
| Breakfast | Scrambled eggs, white toast, banana |
| Snack | Yogurt with peach |
| Lunch | Grilled chicken salad, white rice |
| Snack | Melon cubes, rice cakes |
| Dinner | Baked fish, steamed broccoli, rice |
| Drinks | Water, herbal tea (not black), milk |