yerba mate
Beverages
Is yerba mate high in oxalates?
Is yerba mate 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 yerba mate contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where yerba mate fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about yerba mate
Yerba mate is a caffeinated South American infusion (Ilex paraguariensis) that grades moderate (C) for caffeine and clean (A) across every FODMAP column, so as hot drinks go it is gentle on the gut and gluten free. The part worth understanding is temperature rather than chemistry: mate is traditionally sipped near boiling through a metal bombilla, and the 2016 IARC review put drinking any beverage hotter than about 65C in Group 2A, probably carcinogenic to the oesophagus, while mate that is not very hot was left unclassified (Group 3). The finding is about thermal injury to the throat, not the plant, and it applies equally to very hot coffee or tea. Let it cool, or drink it iced as terere, and that specific concern is gone.
Watch for
- Caffeine grades C, below black tea, but a gourd is refilled many times in a session so the total dose over an afternoon can quietly pass what you would get from a single strong coffee
- The IARC Group 2A finding applies to any drink served above roughly 65C, coffee and tea included.It tracks scalding temperature, so waiting a few minutes or drinking it cold as terere removes it
- Moderate (B) on histamine, histamine liberation and tyramine, the usual pattern for steeped leaves.Worth watching if you are on an MAOI or already reacting to strong teas
- Clean on fructans, polyols, fructose and lactose, so bloating after mate is far more likely to be caffeine speeding up the gut than anything fermentable
- Canned mate energy drinks are a different exposure entirely: added sugar, added stimulants and sometimes extra acids, none of which are in a plain steeped gourd
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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 yerba mate high in Oxalates?
Oxalates: moderate signal - portion size matters.
Can I still eat yerba mate if I'm sensitive to Oxalates?
Try smaller portions and space it out.
What else should I check?
Check Reflux Diet, Caffeine, and Histamine next for a fuller picture.