Food Glorious Food!

In an attempt to support my Low Oxalate Paleo blog, I am going to put recipes and food information here. To start, this is the diet as I am following it at the moment. It includes low oxalate/Paleo foods with notes as to how many oxalates are included in each serving and what my daily limit is. The information here is gleaned from the Low Oxalate Cookbook, as well as various articles and internet sites.

Before beginning this diet, I consulted with my doctor who fully supports anything that might help relieve the symptoms of LS (Lichen Sclerosus), which is basically a disease that can only be controlled, not cured. This list is posted as an informational resource. Please be sure to consult with a qualified medical practitioner before making any dietary changes.


In addition to following the diet I take two calcium citrate tablets 1/2 hour before each meal and/or snack. I use Citrical.
(It was suggested that using calcium citrate with no added Vitamin D would be better for binding the oxalates, but after two weeks of that, my LS symptoms became much worse suddenly--so for the moment I have switched back to Citrical with Vitamin D--this may be completely unrelated, but for the moment I want to stick with what seemed to be working originally)
I also take a Magnesium supplement at bedtime, and a multiple vitamin with less than 150 g. of Vitamin C.

THE LIST

Daily Limit of Oxalates: No more than 60 mg. per day
Eat liberally from zero oxalate categories.
Limit higher oxalate categories to one or two items per day.
Serving sizes are 1/2 cup unless some other size is given.
*Red items indicate non-Paleo Foods
*Blue items indicate restricted amounts as these are slightly higher in oxalate (15mg per ½ cup) Regular items are approximately 5mg per ½ cup serving (or less)

Drinks:
(0-5 mg. per serving)
Red wine 5 oz
Guiness stout 12 oz.
Diet Coke 12 oz
Apple Juice 8 oz
Grapefruit juice 8 oz
Cranberry juice 8 oz
Coffee 8 oz.
Water unlimited
Oohlong tea 8 oz
Peppermint tea 8 oz
Green tea 8 oz.
White tea 8 oz

Fats and Oils:
Zero oxalates
Butter 1 T.
Olive Oil 1 T.
Canola Oil 1 T.

Fruits:
(0-5 mg. per serving)
Apples
Avocado
Strawberries
Cherries (sweet)
Grapes (Thompson seedless & red only)
Mango
Melon
Nectarine
Papaya
Peaches
Pears (peeled only)
Pineapple
Raisins
(5-15 mg. per serving)
Dates ¼ cup
Apricots (1/4 cup or two small)
Banana ½
Raspberries (1/4 cup)
Mandarin Orange (1 small)

Legumes, Nuts and Seeds:
(0-5 mg. per serving)
Coconut
Coconut Milk
Coconut flour
Green Peas
(5-15 mg. per serving)
Macadamia nuts (1 oz)
Pistachio nuts (1 oz)
Snow peas (1/2 cup)
Pumpkin seeds
Sunflower seeds (¼ cup)

Meats and Fish:
Zero oxalates
Bacon (nitrate free)
Beef
Chicken
Eggs
Fish
Lamb
Pork
Duck
Game Hen
Turkey

Dairy Products:
Zero oxalates
Butter
Cheese
Yogurt

Sweeteners:
(0-5 mg. per serving)
Honey 1 T.

Vegetables:
(0-5 mg. per serving)
Asparagus
Green beans
Bok choy
Broccoli (boiled, not raw or steamed)
Brussels sprouts (boiled)
Cabbage
Cauliflower
Cucumbers (peeled)
Kohlrabi
Lettuce
Mushrooms
Onions
Sweet pepper (red, yellow, and orange, not green)
Pumpkin
Radishes
Shallots
Sprouts (Alfalfa or Mung bean)
Winter squash
Yellow squash
Zucchini squash
Turnip root
Water chestnuts
(5-15 mg. per serving)
Celery root (1/2 cup)
Artichoke (1 medium)
Eggplant
Kale
Tomato, fresh only
Leek
Potato (only new, red potato, boiled without skin ½ cup) ←This is also a restricted higher oxalate item

Condiments:
(0-5 mg. per serving)
Mayonnaise (Homemade Paleo mayo) 1 T.
Horseradish 1 T.
Mustard 1 T.
Ranch dressing 2 T.