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7. Buckwheat
Whole grains are a vital part of a healthy diet, but many of them are high in phosphorus. Buckwheat is an excellent alternative. It offers nutrition in the form of magnesium, iron, fiber, and B vitamins. As a bonus, it is gluten-free and safe for people with gluten intolerance, all while containing very low amounts of the things you need to avoid.
In ½ cup (84 grams) of cooked buckwheat:
- Sodium: 3.5 mg
- Potassium: 74 mg
- Phosphorus: 59 mg