A
Asparagus
Asparagus is a low oxalate vegetable that can be included in a low oxalate diet. It is rich in vitamins A, C, E, and K, as well as fiber and folate. Asparagus can be steamed, grilled, or roasted, making it a versatile addition to meals for those managing oxalate intake.
B
Bok Choy
Bok choy is a type of Chinese cabbage that is low in oxalates. It is packed with vitamins A, C, and K, and provides calcium and potassium. Bok choy can be eaten raw in salads or cooked in stir-fries and soups, making it a nutritious option for a low oxalate diet.
C
Cabbage
Cabbage is a low oxalate vegetable available in green, red, and savoy varieties. It is rich in vitamin C and fiber, supporting digestive health. Cabbage can be used in salads, stir-fries, and fermented foods like sauerkraut, making it suitable for those monitoring their oxalate intake.
D
Daikon Radish
Daikon radish is a mild-flavored root vegetable that is low in oxalates. It is a good source of vitamin C and digestive enzymes. Daikon can be eaten raw, pickled, or cooked in soups and stir-fries, providing versatility for a low oxalate diet.
E
Endive
Endive is a leafy green vegetable that is low in oxalates. It has a slightly bitter taste and is rich in vitamins A and K, as well as fiber. Endive can be used in salads or as a vessel for appetizers and dips, adding variety to a low oxalate meal plan.
F
Fennel
Fennel is a bulbous vegetable with a mild anise flavor and low oxalate content. It provides vitamin C, fiber, and potassium. Fennel can be eaten raw in salads or cooked in soups and roasted dishes, making it a flavorful option for those limiting oxalates.
G
Green Beans
Green beans are low in oxalates and are a good source of vitamins A, C, and K, as well as fiber. They can be steamed, sautéed, or added to casseroles, offering a nutritious and low oxalate vegetable choice for various dishes.
H
Herbs (Basil, Parsley)
Certain herbs like basil and parsley are low in oxalates and can be used to flavor dishes without significantly increasing oxalate intake. They are rich in vitamins A and C and add freshness to meals, making them suitable for a low oxalate diet.
I
Iceberg Lettuce
Iceberg lettuce is low in oxalates and provides hydration and a crisp texture to salads and sandwiches. While not as nutrient-dense as other leafy greens, it is a safe option for those needing to limit oxalate consumption.
J
Jicama
Jicama is a root vegetable with low oxalate content. It has a crisp texture and mildly sweet flavor, making it great for salads and snacks. Jicama is also a good source of fiber and vitamin C, fitting well into a low oxalate diet.
K
Kale (Limited Amounts)
Kale is generally moderate in oxalates, but consuming it in limited amounts can be acceptable for some individuals on a low oxalate diet. It is rich in vitamins A, C, and K. Steaming kale and consuming smaller portions can help manage oxalate intake while enjoying its nutritional benefits.
L
Lettuce
Lettuce varieties such as romaine and butterhead are low in oxalates. They provide a base for salads and add crunch to sandwiches and wraps without significantly increasing oxalate levels, making them ideal for a low oxalate diet.
M
Mushrooms
Most mushrooms are low in oxalates and can be included in a low oxalate diet. They are a good source of B vitamins and minerals like selenium. Mushrooms can be sautéed, grilled, or added to soups and stews, providing flavor and nutrition.
N
Napa Cabbage
Napa cabbage is low in oxalates and rich in vitamin C and fiber. Commonly used in Asian cuisines, it can be added to stir-fries, soups, and salads, offering a nutritious and low oxalate vegetable option.
O
Onions
Onions are low in oxalates and add flavor to a variety of dishes. They contain antioxidants and have anti-inflammatory properties. Onions can be used raw or cooked, making them versatile for those managing oxalate intake.
P
Peppers (Bell Peppers)
Bell peppers are low in oxalates and high in vitamins A and C. They add color and sweetness to meals and can be eaten raw, roasted, or sautéed. Including bell peppers in your diet can enhance nutrition without increasing oxalate levels.
Q
Quinoa (As a Vegetable Substitute)
While quinoa is technically a seed, it’s often used like a grain and is low in oxalates. It can be used as a base for salads or as a side dish, providing protein and fiber. Quinoa can be included in moderation on a low oxalate diet.
R
Radish
Radishes are low in oxalates and provide a crisp texture and peppery flavor. They are rich in vitamin C and can be eaten raw in salads, pickled, or used as a garnish, making them suitable for a low oxalate diet.
S
Summer Squash
Summer squash, including zucchini and yellow squash, is low in oxalates. It is low in calories and provides vitamin C and potassium. Summer squash can be grilled, sautéed, or added to soups and casseroles, fitting well into a low oxalate meal plan.
T
Turnips
Turnips are low in oxalates and offer vitamin C and fiber. Both the root and the greens can be consumed. Turnips can be roasted, mashed, or added to soups and stews, providing versatility and nutrition for those limiting oxalate intake.
U
Upland Cress
Upland cress is a leafy green vegetable low in oxalates. It has a peppery flavor and is rich in vitamins A, C, and K. Upland cress can be used in salads and sandwiches, adding nutrition without increasing oxalate levels.
V
Vegetable Marrow
Vegetable marrow is a type of summer squash low in oxalates. It provides vitamins A and C and can be baked, stuffed, or added to stews. Vegetable marrow is a suitable option for those on a low oxalate diet.
W
Water Chestnuts
Water chestnuts are low in oxalates and add a crunchy texture to dishes. They are often used in Asian cuisine and can be included in stir-fries and salads. Water chestnuts provide fiber and are appropriate for a low oxalate diet.
X
Xylocarp (Coconut Flesh)
While coconut is technically a fruit, the flesh is low in oxalates and can be used in cooking. Coconut flesh adds flavor and texture to dishes and can be included in moderation on a low oxalate diet.
Y
Yam Bean (Jicama)
Yam bean, another name for jicama, is low in oxalates. It has a crunchy texture and mildly sweet flavor, suitable for salads and snacks. Including yam bean in your diet can enhance nutrition without affecting oxalate levels.
Z
Zucchini
Zucchini is a low oxalate vegetable that is versatile and nutritious. It provides vitamin C and potassium and can be grilled, sautéed, or baked into breads and muffins. Zucchini fits well into a low oxalate diet and can be used in a variety of dishes.