Whole Grains
Rice, oats, and wheat are popular whole grains with high levels of phosphorus. Whole wheat has the highest amount, followed by oats and rice. The majority of phosphorus in these foods are located in the outer part of the aleurone, also known as endosperm, and the inner part, or the germ. When whole grains are refined, these parts are removed. That is why it is better to purchase whole grains rather than refined grains to maximize your intake of phosphorous. Similar to seeds and nuts, your body can find it hard to digest phosphorous in whole grains as it typically exists in the form of phytic acid. Fermenting, sprouting, or soaking can be effective in improving absorption. [9]
