What Kind of Bread Is Low in Oxalates?

November 23, 2025 •

4 min read

According to the Oxalosis and Hyperoxaluria Foundation, low-oxalate foods contain less than 10 mg of oxalates per serving. Knowing this, many people wonder what kind of bread is low in oxalates, as it is a dietary staple for many families.

Quick Summary

Several types of bread are low in oxalates, including those made from refined flours and starches like white flour, white rice flour, and potato starch. Whole-grain options can also be low depending on the ingredients and processing, so it's essential to check the label.

Key Points

Refined Flours are Lower Oxalate: Breads made from refined flours like white flour have lower oxalate content because the high-oxalate bran and germ have been removed during processing.
Look Beyond Marketing Claims: Don't rely on front-of-package labels like "wheat bread"; instead, check the ingredients list on the back to verify flour types and additives.
White Bread is a Safe Option: Standard enriched white bread is a suitable and widely available low-oxalate choice for those managing kidney stones.
Home Baking Offers Control: Making your own bread allows you to control all ingredients, using low-oxalate flours such as white rice, coconut, and specific starches.
Avoid High-Oxalate Ingredients: Be cautious of breads containing high-oxalate ingredients, including whole wheat flour, almond flour, soy flour, and high-oxalate seeds like sesame.
Portion Size Matters: Even low-to-moderate oxalate items like bagels should be consumed in moderation due to their dense, heavy nature, which can increase overall oxalate intake.
Ensure Adequate Calcium Intake: Eating low-oxalate bread with a source of dietary calcium can help bind with oxalates in the gut and prevent absorption.

Understanding Oxalates in Bread

Oxalates, or oxalic acid, are naturally occurring compounds found in many plants. When consumed, they can bind with minerals like calcium in the gut and form calcium oxalate crystals. While this process is normal, high levels of oxalates can be problematic for individuals prone to kidney stones, as these crystals can accumulate and form stones. In grains, the majority of oxalates are concentrated in the bran and germ. This is a key factor in determining which bread is low in oxalates.

The Role of Processing

The processing of grains plays a significant role in a bread's oxalate content. Refined flours, such as white flour, are created by removing the bran and germ from the grain. Since these are the parts highest in oxalates, the resulting white flour and breads made from it are considerably lower in oxalates than whole-grain versions. In contrast, whole-grain breads retain the bran and germ, leading to a higher oxalate concentration.

Reading the Ingredient Label

Since many breads use misleading marketing terms like “wheat bread” or “multi-grain,” it is crucial to read the ingredients list carefully. Ingredients are listed in descending order by weight, so the first few ingredients will determine the bread's primary composition and, therefore, its overall oxalate content. For a low-oxalate bread, look for refined flours or specific low-oxalate alternatives listed at the top. Be wary of additions like nuts, seeds (except for specific low-oxalate types), and certain flours that can increase oxalate levels.

Low-Oxalate Bread Options

When navigating a low-oxalate diet, several types of bread and flours can be safely incorporated.

Refined Flour Breads

White Bread: Made with enriched white flour, which has the bran and germ removed, traditional white bread is a low-oxalate option.
White English Muffins and Bagels: These can be moderate to low in oxalate depending on the ingredients, but because of their density, portion size should be considered.
Cornbread: Made primarily with cornmeal, cornbread can be a very low-oxalate choice.

Lower-Oxalate Flours and Ingredients

White Rice Flour: A popular gluten-free option, white rice flour is known to be low in oxalates.
Coconut Flour: This gluten-free and grain-free alternative is a low-oxalate choice.
Sprouted Grains: Sprouting or germinating grains can reduce their oxalate content. Some sourdough and sprouted grain breads may be suitable, but their oxalate levels can vary.
Flaxseed Meal: Flaxseed is one of the lower-oxalate seed options and can be used in baking or as a bread ingredient.
Potato Starch and Tapioca Starch: These starches are generally low in oxalate and are often used in gluten-free bread recipes.

High-Oxalate Bread Ingredients to Avoid

To maintain a low-oxalate diet, certain flours, grains, and added ingredients should be limited or avoided. These include:

Whole Wheat Flour and Wheat Bran: Whole wheat contains the entire grain, including the high-oxalate bran and germ.
Almond Flour and Soy Flour: These are very high in oxalates and should be avoided.
Buckwheat Flour: A high-oxalate ingredient, often used in gluten-free recipes.
Amaranth and Quinoa: These are higher-oxalate grains commonly used in health-conscious products.
Sesame Seeds: Often added to bread for flavor, sesame seeds are high in oxalates.
Nuts and Nut Butters: Many types of nuts are high in oxalates, which can impact multi-grain or nut breads.

Comparison Table: Low-Oxalate vs. High-Oxalate Breads


Feature	Low-Oxalate Bread	High-Oxalate Bread
Primary Flour	Refined white flour, white rice flour, coconut flour	Whole wheat flour, almond flour, buckwheat flour
Processing	Bran and germ removed during milling process	Whole grain is used, retaining bran and germ
Oxalate Content	Typically less than 10 mg per serving	Can be significantly higher, often >25 mg
Common Varieties	Traditional white bread, cornbread, certain gluten-free loaves	Whole wheat bread, many seeded or 'multi-grain' options
Added Ingredients	Flaxseed, sunflower seeds (exceptions), psyllium husk	Almonds, soy, sesame seeds, walnuts
Dietary Context	Often used for specific medical dietary needs	Recommended for general, healthy eating for most people

Tips for Choosing and Baking

When shopping for low-oxalate bread, don't be swayed by front-label health claims. Always turn the package over to check the ingredient list. For store-bought options, some brands explicitly offer lower-oxalate varieties, such as Pepperidge Farm's Oatmeal bread, which uses enriched wheat flour. When baking at home, use low-oxalate flours like white rice flour, chickpea flour, or coconut flour. There are many recipes available online specifically designed for this dietary need. Making bread at home gives you full control over every ingredient, ensuring no hidden high-oxalate additives are included.

The Low Oxalate Diet and Overall Health

While focusing on low-oxalate bread is important, it's part of a larger dietary approach. It's also vital to ensure adequate calcium intake, as dietary calcium can help bind with oxalates in the gut, preventing them from being absorbed. Furthermore, staying hydrated by drinking plenty of water is essential for kidney health and stone prevention. Consult a healthcare professional or registered dietitian before making significant dietary changes. A balanced diet, even a restricted one, can be delicious and nourishing with the right information.

Conclusion

Finding a low-oxalate bread involves understanding that refined white and wheat flours are lower in oxalates than their whole-grain counterparts due to the removal of the bran and germ. While this may seem counterintuitive to general health advice, it's a necessary trade-off for those with specific dietary needs, such as a history of kidney stones. Carefully reading ingredient lists and choosing breads made from refined flours or specific low-oxalate alternatives like white rice, coconut, or certain sprouted grains are the most effective strategies. For those who enjoy baking, several recipes using these flours are available, providing a delicious and safe option for those on a low-oxalate diet.

Visit The Low Oxalate Kitchen for specific brand recommendations and recipes.

Frequently Asked Questions

No, whole wheat bread is not low in oxalates because it is made with the entire grain, including the bran and germ, where oxalates are highly concentrated.

White rice flour is one of the lowest oxalate flours and is often recommended for those on a low-oxalate diet, especially for gluten-free baking.

Yes, people with kidney stones can eat bread. The key is choosing the right kind, such as white bread or breads made from specific low-oxalate flours like white rice flour, and consuming it in moderation.

Processing significantly reduces oxalate content. Refining grains removes the bran and germ, the parts containing the most oxalates. Thus, breads made from refined flour are lower in oxalates than whole-grain breads.

No, not all gluten-free breads are low in oxalates. Many contain high-oxalate flours like almond flour or buckwheat. It is crucial to check the ingredient list for flours like white rice, coconut, or specific starches.

Flaxseed and sunflower seeds are generally considered lower in oxalates compared to other seeds like sesame seeds. They can be included in low-oxalate bread in moderation.

To find a low-oxalate bread at the store, carefully read the ingredient list. Look for refined flours like white wheat flour or enriched wheat flour as the main ingredient, and avoid products with a high concentration of nuts, seeds (other than flax or sunflower), or whole-grain flours.