teff flour
Grains
Is teff flour high in oxalates?
Is teff flour high or low in oxalates? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
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Sensitivity notes
Why oxalates food checker matters
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
- Stay well-hydrated to help prevent oxalate crystal formation
- Pair high-oxalate foods with calcium-rich foods to bind oxalates
- Cooking and boiling can reduce oxalate content in some foods
- Spread oxalate intake throughout the day rather than one large dose
- Consider probiotics - some gut bacteria break down oxalates
Sensitivities
What teff flour contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where teff flour fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about teff flour
Teff is the smallest cultivated grain in the world, a grass seed about the size of a poppy seed, and because it is too small to mill into fractions it is always eaten wholegrain: bran, germ and all. It is the flour behind injera, the fermented sourdough flatbread that is the staple of Ethiopian and Eritrean cooking, and it is naturally free of gluten. It is also unusually rich in iron and calcium for a cereal, which is a real nutritional argument for it rather than a marketing one. The catch for coeliac readers is not the grain but the restaurant.
Watch for
- Injera served in restaurants is very often not pure teff.Teff is expensive and difficult to work with, so it is routinely cut with wheat or barley flour, sometimes heavily. If you are coeliac, injera is a dish to ask about explicitly rather than assume, because the grain being gluten free does not make the bread gluten free.
- Graded mild on fructans and GOS.Injera is fermented for days before baking, which reduces fermentable carbohydrate substantially, so the bread is often better tolerated than the flour figures suggest.
- Graded moderate on lectins and mild on oxalate and nickel, all consistent with a wholegrain that is eaten with its bran intact.
- Like other naturally gluten free grains, teff is exposed to cross contact in milling and transport.Coeliac readers should look for certified gluten free flour rather than relying on botany.
- Not AIP compliant, since the autoimmune protocol excludes all grains during elimination.
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Oxalates Guide
Everything you need to know about oxalates sensitivity and smart food choices.
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Oxalates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in oxalates and may trigger symptoms:
View full list
If you're sensitive to Oxalates, consider these strategies:
- 1Stay well-hydrated to help prevent oxalate crystal formation
- 2Pair high-oxalate foods with calcium-rich foods to bind oxalates
- 3Cooking and boiling can reduce oxalate content in some foods
- 4Spread oxalate intake throughout the day rather than one large dose
- 5Consider probiotics - some gut bacteria break down oxalates
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is teff flour high in Oxalates?
Oxalates: moderate signal - portion size matters.
Can I still eat teff flour if I'm sensitive to Oxalates?
Try smaller portions and space it out.
What else should I check?
Check AIP, Specific Carbohydrate, and Paleo next for a fuller picture.