The Low-Oxalate, Gluten and Lactose Free Diet

Okay people, the definitive Jess Mess low-oxalate, gluten and lactose free food diet! Take into consideration the fact that there is a lot of conflicting information out there on the oxalate content in foods. (Some content is more bio-available etc.) This list is based on a cross section of sources as well as a certain amount of personal experience and trial and error. If in doubt, google! I often search for the oxalate content of individual foods and find huge discrepancies. Agave for example is listed as low oxalate in some lists, but if you look up agave on it's own merit it is extremely high in oxalate. If you want a second opinion check out here, here, here or here.

SAFE FOODS: Always easier to start with what you can eat!
Grains/Flours Fruits Vegetables Meat/Dairy Other
Arrowroot Flour Red Apples Asian Greens Eggs Apple Cider Vinegar
Potato Starch (not the flour) Avocados Broccoli Fish (except sardines) Baker's Yeast
Sorghum Flour Coconut Carrots Goat milk/cheese Baking Soda
Tapioca Flour Passion Fruit Cauliflower Meat (avoid too much beef due to glutamate conversion to gluten) Baking Powder (gluten free)
White Rice Flour Green Grapes Chives Lactase drops Basil (small amounts)
Wild Rice Lemon & lime juice Cucumber Lactose free milk Capers
Beans/Nuts Lychee Endive Sheeps milk/cheese Cumin
Chestnuts Mangoes Kohlrabi
Chilli (small amounts)

Melons all type Lettuce all kinds
Dill

Nectarines Onion
Gelatin

Peaches (canned) Peas/split peas
Guar Gum

Pears Pumpkin
Honey

Plums (green and yellow) Potatoes, Red
Maple Syrup


Radishes
Marjoram


Spring Onion
Mustard


Squash
Mushrooms


Turnips
Nutmeg


Water Chestnuts
Oregano


Zuchini
Peppermint




Tumeric




Sage




Seaweed (nori)




Sugar




White Pepper




Vanilla



FOODS TO HAVE IN MODERATION: (Moderate Oxalates)
Grains/FloursFruitsVegetablesMeat/DairyOther
Corn/Maize ox
(The occasional taco will be okay)
ApricotsAsparagusLactose free Yogurt (contains moderate oxalate's)Cinnamon (1 tsp)
Beans/NutsBananasBrussel SproutsHard CheesesGinger (1 tsp)
WalnutsCherriesCabbage
Pepper
Macadamia NutsCranberriesCarrot Juice
Sunflower Seeds (¼ cup)

PeachesSweet Corn


Pineapple



Lemon and Lime



Plums



Strawberries *















* Strawberries are a bit controversial so best not to have jams and sorbets etc.



FOODS TO AVOID: High Oxalates, Gluten and Lactose
Grains/Flours Fruits Vegetables Meat/Dairy Other
Amaranth ox Blackberries Artichoke Liver Agave (very high)
Buckwheat ox Blueberries Beans Sardines Beer
Brown Rice Flour ox Citrus, citrus peel Beetroot Soft Cheese lactose Chocolate
Corn/Maize ox Cranberry Juice Beets
Cocoa or Cacao
Barley gl Dates Celery
Cofee
Besan ox Currants Chicory
Date Sugar
Millet ox Dried Apricots Celeriac
Malt
Oats ox gl Elderberries Colard
Peanut Butter
Popcorn ox Figs, raw Dandelion
Soy Milk
Quinoa ox Granny Smith Apples Egg Plant
Stevia
Rye gl Gooseberries Escarole
Tea (green, black, white, rosehip)
Brown Riceox Kiwi Raw Fennel
Tomato Sauce
Soy Flourox Kumquat Kale
Tofu
Spelt ox gl Papaya Linseed
Soy Yogurt
Wheat Bran ox gl Prunes Mustard greens
Thyme
Beans/Nuts Raisins Olives
Miso
Almonds Raspberries Parsnips

Hazel Nuts Red/Purple Grapes Parsley

Lentils, dried beans Rhutabaga Potatoes, White, Brown, Blue

Refried Beans Tamarillo Pumpkin Skin

Peanuts Starfruit Rhutabega

Pecans
Okra

Pistachios
Poke Weed

Sesame Seeds
Spinach

Soy Beans
Sweet Potatoes

Cashew Nuts
Swiss Chard



Tomato



Watercress