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/Flours	Fruits	Vegetables	Meat/Dairy	Other
Corn/Maize ox (The occasional taco will be okay)	Apricots	Asparagus	Lactose free Yogurt (contains moderate oxalate's)	Cinnamon (1 tsp)
Beans/Nuts	Bananas	Brussel Sprouts	Hard Cheeses	Ginger (1 tsp)
Walnuts	Cherries	Cabbage		Pepper
Macadamia Nuts	Cranberries	Carrot Juice		Sunflower Seeds (¼ cup)
	Peaches	Sweet 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