Pears are a high-fiber, low-oxalate food.
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The most common type of kidney stone contains crystals of calcium oxalate. Oxalate is a compound naturally present in many healthful, high-fiber foods. Oxalate can cause problems by binding with calcium in urine to form stones, so a low-oxalate diet may help reduce your risk. But a low-oxalate diet can decrease the fiber in your diet, triggering other issues, like constipation. Knowing which foods provide both fiber and a lower amount of oxalate can circumvent the problem.
High-Fiber, Low-Oxalate Vegetables
Vegetables that provide a good amount of fiber and are also low in oxalates include cabbage, cauliflower and peas. One-half cup of cabbage or cauliflower will give you at least 6 percent of the daily value (DV) for fiber if you follow a 2,000-calorie diet. A half-cup serving of cooked peas tops the other two, providing 17 percent of the DV.
Other veggies that are high in fiber contain a medium amount of oxalate, so you should limit your intake to two to three servings a day, advises the University of Pittsburgh Medical Center. These include artichoke, broccoli and Brussels sprouts. A half-cup of cooked Brussels sprouts or broccoli will give you 8 to 10 percent of the DV for fiber, while a similar serving of cooked artichoke delivers 16 percent.
Fruits in a Low-Oxalate Diet
Among low-oxalate fruits, you can enjoy such varieties as:
A small nectarine and papaya each supply 11 percent of the daily value for fiber, while a large banana gives you 14 percent. A half-cup serving of cherries provides 7 percent of the DV, while the same size of avocado gives you a full 20 percent of the fiber you need for the day.
Apples, peaches, pears and prunes are good choices for fiber among moderate-oxalate foods. A medium peach and three prunes each supply 9 percent of the daily value for fiber, while a small apple gives you 14 percent and a small pear, 18 percent.
Other Foods for a Low-Oxalate Regimen
Low-oxalate grains that contain ample fiber are wild rice and rye bread, which deliver 6 to 7 percent of the daily value in a half cup and a slice, respectively. Brown rice and oatmeal fall in the medium-oxalate category and supply a good amount of fiber - 7 to 8 percent of the DV in a half-cup serving.
Sunflower seeds and flaxseeds qualify as medium-oxalate foods. A 1-ounce serving of sunflower seeds supplies 10 percent of your daily fiber needs, while the same amount of flaxseeds provides 31 percent.
Limiting your diet to low-oxalate foods can be, well, limiting. Plus, the National Kidney Foundation advises that the strategy may not solve your kidney-stone problem. The foundation suggests eating higher-oxalate, high-fiber foods like bran or berries with foods rich in calcium - a nutrient you may be lacking if you have a tendency to form stones.
For example, enjoying a serving of blueberries with a cup of yogurt or having your bran flakes with milk may help reduce the effects of high-oxalate foods. Other recommendations include boosting calcium-containing foods in general, cutting back on sodium and increasing water consumption to reduce your risk of forming kidney stones.