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Oxalate Content in Flour: Which Are Best for a Low Oxalate Diet


Man has a dough ball on breadboard. He is clapping his hands together and flour is in the air

Some doctors may have advised their patients to go on a low-oxalate diet. This could be to prevent kidney stones or for other medical reasons. To lower oxalate levels in the diet, we need to know the oxalate content of foods, including flour. This article explains which flours to choose or avoid. It will help you stay on track with a low-oxalate and/or gluten-free diet.


How Much Oxalate is in Different Flours?


The amount of oxalate in different flours shows significant variation. Almond flour, for example, is a high oxalate food with nearly 200 mg per 1/4 cup. But rice flour has only 10 mg of oxalate per 1/4 cup. So, it's a safer choice if you want to lower your oxalate intake.


Which Flours are High in Oxalates?


Some flours, like almond and buckwheat, are higher in oxalates. They might not suit a low-oxalate diet. Almond flour, for instance, has about 197 mg of oxalates per serving size, while buckwheat has 84 mg. If you’re watching oxalates, you might want to limit these types of flour.


Best Low Oxalate Flours for Gluten-Free Diets


For gluten-free options, use rice flour and potato starch. They are low oxalate and excellent choices. Rice flour has about 10 mg of oxalate per 1/4 cup. Potato starch has only 1 mg. So, both are safe for a low oxalate diet. Brown rice flour may also be a low oxalate option but is best used in moderation for those on strict oxalate diets.


How Can You Lower Oxalates in Recipes?


You can reduce oxalates by swapping high oxalate foods with low-oxalate ones. For instance, rice flour has only 10 mg of oxalate per 1/4 cup. Oat flour has about 8 mg per 1/4 cup. They can replace almond flour to lower the oxalate content in your baking.


Are Oxalates in Legumes a Problem?


Legumes, like chickpeas and lentils, add some oxalates to your diet. But they are lower than some other foods. Chickpea flour has about 10 mg of oxalates per 100 g. It's low oxalate compared to almond or buckwheat flour.


Does Whole Grain Flour Contain More Oxalate?


Whole grains like barley and oats offer dietary fibre and moderate to low oxalate levels. Barley has about 41 mg of oxalate per 100 g. It is a moderate oxalate option. Oats are low in oxalates, with about 10–15 mg per 100 g. Using these in moderation can keep total oxalate intake reasonable. Whole grain flours with bran, like barley bran, may have more oxalates. Use them in smaller amounts.


What is Oxalate, and Why Should You Care?


Oxalate is a natural substance in many foods. High-oxalate foods, like certain flours, may harm some people. Especially those prone to kidney stones. Oxalates bind with calcium in the body to form calcium oxalate crystals, which can lead to stones. Eating low-oxalate foods, like some flours, can help. They can lower oxalate levels.


How Does Calcium Help Lower Oxalates?


Plant-based calcium can help reduce oxalate absorption in the body. It binds with oxalate to form calcium oxalate. This prevents its entry into the bloodstream. Eating calcium-rich foods with high-oxalate flours can lower kidney stone risk.


Are There Risks of Eating Too Many Oxalates?


If you have digestive issues or are prone to kidney stones, a high oxalate diet can be risky. Conditions like hyperoxaluria, especially enteric hyperoxaluria, raise the risk of kidney stones. They cause the body to absorb more oxalates. Those with conditions affecting urine oxalate levels should take extra care.


Tips for Following a Low Oxalate Diet


To keep oxalates low, use low oxalate flours like rice flour and potato starch. Balance oxalate intake with calcium. Choose whole grains in moderation. These small choices can help your kidneys. They keep your meals nutritious and tasty.


Key Points to Remember:


  • Always seek professional medical advice before making dietary changes.

  • Use low oxalate flour, like rice (10 mg per serving) and potato starch (1 mg per serving).

  • Avoid high oxalate flour, like almond flour (197 mg per serving).

  • Pair oxalate-rich foods with calcium to help lower oxalate absorption.

  • Keep whole grains, like barley, in moderation, as they contain higher oxalates.

  • A low oxalate diet can support kidney health and wellness.



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