Happy 2019!
I want to start out the new year with some good news—I have redone the original Harvard list to show only the foods you CAN have!
Download your safe oxalate list!
There are two things that are different from the original.
First, you will no longer see foods categorized as high, moderate or low. Many patients come to me after having stopped eating particular foods based upon the adverbs describing them on the original Harvard list. The fact is, although Harvard describes many of the foods as “high” they are not and can easily be brought back into your daily diet. One of the first things patients complain to me about is, “I have nothing to eat.” This is simply not true and I am on a quest to bring back healthy foods for you.
Second, you will find that I have taken all oxalate foods that are over 45 mg/portion off the list. The foods on this list are foods you CAN have. Sometimes in life, it is easier and much more fun to focus on what we can have, rather than what we cannot. This is a tool to be used along with your original Harvard list. And remember, you may have to refer back to the original list so that you can refresh your memory on what foods are off limits for you like almonds and spinach!
A general rule of thumb—if you are wondering about a food that is NOT on the original Harvard list, please limit that food to once a week and in the recommended portion size on the nutrition label. If it is a fruit or vegetable that has no label (like a pomegranate), have a normal portion of the food once a week to be on the safe side.
Remember to eat a calcium-rich food along with your higher oxalate foods as it helps rid excess oxalate from your body and keeps your bones healthy.
Pay attention to the number of oxalates in each food portion. If you eat more than that portion on the Safe or Original Harvard list, you will be eating more oxalate. If you eat less of that portion, you will be eating less oxalate. I hope that this new list will focus your attention on reading portion sizes and nutrition information in all the foods you eat.
Unless your doctor has told you otherwise, you are allowed 100mg/oxalate per day. Make sure you eat your recommended daily allowance of calcium each day which you can find here. If you need help learning about calcium and how to incorporate more of it into your diet read this article.
For more specific information about oxalate, join The Kidney Stone Prevention Course. The course consists of 5 videos of me teaching you all the facets of kidney stone prevention. You have access to these videos for life and can watch at your leisure. The other invaluable piece of the course is you are able to work with an expert in the field (me) on implementing the dietary changes necessary to minimize your new stone risk. The Q & A calls are 5 days a week (one or two of them are night time calls) for 5 weeks so you will have plenty of opportunities to come to ask your questions in a group setting with patients just like you!
Trying to figure out how to get enough calcium daily. There doesn’t seem to be much to eat but milk, cheese, and yogurt. Any suggestions?
Hi Caren,
This article will help you make sense of the calcium portion of this lifestyle:https://kidneystonediet.com/why-you-need-calcium-and-how-to-get-more-of-it/
Best, Jill
I appreciate all this information tremendously! I had a lg. kidney stone surgically removed a week ago. There are many lists on line, but it’s confusing because some of them contradict each other. The information you’ve put together is helping me greatly. Thank-you!
Hi Deb,
Happy it helps.
Best, Jill
Were any of these foods re-tested or is this just a recycle of previous info?
Why should people follow this guide or the Harvard one as opposed to other ones? I’ve seen so much conflicting info not just on the general web but from other health “authorities”.
Hi Jane,
Your questions make sense. The best answer I can give you is that we choose this list as it has proven to be quite effective in lowering our patient’s oxalate levels. But they also adhere to all our other advice as well, ie calcium. Also, the safe list given in the article is helpful to see what you can still eat, without the annoying adjectives of the original list distracting patients and causing undue worry.
Best, Jill
I left a comment on your other site but was not sure it went thru. I have read mixed reviews on blueberries and kidney stones. The list shows blueberries are low i oxalates but other sites say they are high in oxalates and another site said they block the absorbtion of calcium and should be avoided unless you have a lot of calcium
Hi James,
Dr. Coe and I trust the Harvard list bc we have had many experiences with it (years and years). Meaning when all of our advice is followed our patients can and do lower their urine oxalate. We advise you to use one list and stick with it. Also, getting the RDA of calcium is just as if not more important than oxalate overall.
Best, Jill
Jill I love oatmeal and have found a brand of sprouted steel cut oatmeal. I eat it with a lot of milk and coffee with milk. I did not see oatmeal on your list does that mean its very high? Would sprouted or having it with milk make a difference.
Thank you for your help,
Lori
Hi Lori,
My patients do indeed incorporate oatmeal into their routine without issue. Getting your RDA of calcium is just as important as lowering oxalate. And make sure you get a 24 hour urine collection to see WHY you made stones!
Best, Jill
Dealing with kidney stones for 20 years.Did a 24 hr urine test and found out I’m producing calcium oxalate. I also have other health issues. I need to watch sugar,salt,carbs. Doing research and getting confused on what to eat. Help!!
Hi Doreen,
Please consider working with me by joining my online course or booking a private with me. I have helped thousands and I can certainly help you feel better and less confused! Best, Jill
i don’t understand why portions are not by weight instead of cup. causes less variability
Hi Karen,
The researchers would have to be asked this question. Not sure!
Best, Jill
Such great info! Thanks. What’s troubling is that there is a lot of conflicting information on the internet. I am going by your PDF on what is safe and what isn’t. I am keeping my oxalate under 50 mg a day and my sodium under 1,500 mg a day. I can’t get another kidney stone!
Hi Joe,
The patients that work with me and work really hard with their dietary changes remain stone free. You can do it. Also, unless a doc has told you otherwise you can go up to 100 mg/oxalate per day. The calcium part of our diet is just as important to lower oxalate!
Best, Jill
Hi there. I noticed on your list that pumpkin seeds are lower oxalate. However, this seems to be just for “cooked” ones…?
I’ve only seen raw pumpkin seeds sold in the store and they’re the ones that have the most nutrients. Are raw pumpkin seeds out of the question?
What about sunflower seeds? Do they need to be cooked as well?
Hi Jason,
Eat these products within portion size and you can have them. Getting your calcium intake per day is just as important.
Best, Jill