Last Updated on September 14, by Michael Joseph. Oxalate oxalic acid is a compound found in a wide range of plant foods, and it is often called an antinutrient. Although oxalate can be problematic for certain individuals, it is usually not a concern for most healthy people, and the idea that everyone needs to avoid oxalate is a common nutrition myth. In fact, normal metabolic processes in the body create oxalate whether we consume it within our diet or not 1.
However, an excessive intake of oxalate may potentially increase the risk of kidney stones for people prone to the condition. According to the National Kidney Foundation, people at risk for kidney disease or who have a history of kidney stones should limit consumption of oxalate-rich food 2. It is notoriously difficult to find the accurate oxalate content of different foods.
For this reason, this guide collates reliable data from numerous sources to provide a comprehensive listing. The data for this list comes from datasets provided by Harvard School of Public Health. Additionally, research on oxalate concentrations in vegetables, published by the Journal of Agricultural and Food Chemistry, helped to provide more extensive data.
For each food group, you can see the foods with the most oxalate in descending order. The values are for foods in their raw state unless otherwise stated. In addition to the above beverages, any drink made from oxalate-rich fruits or vegetables will also contain high amounts. For example, green smoothies featuring vegetables like spinach and swiss chard can contain significant oxalate concentrations.
Furthermore, other nut butter made from almonds, pistachios, and other nuts will be high in oxalate. Furthermore, any dried versions of oxalate-rich fresh fruit see next section will also contain high concentrations. Additionally, it is worth noting that citrus fruits contain significant concentrations of oxalic acid in their peel. As a significant source of grains, the majority of cereal products will contain high amounts of oxalate.
Additionally, be aware of nut products such as almond flour, nut butter, and any kind of food with nut ingredients. Of course, anyone who feels they need to limit oxalate should do so after consulting with their dietitian or medical physician. Additionally, there is no need for most healthy people to limit oxalate, and many oxalate-rich foods are healthy and nutrient-dense. However, this does not mean that food not mentioned on this list is definitely low in oxalate.
Overall, the highest oxalate foods include almonds, grains, and vegetables such as spinach, beet greens, and rhubarb. For more articles on popular nutritional topics, see here. Have you been advised to follow a low-oxalate diet? If not, and you have no issues with oxalate, then all of these foods should be okay.
Some fiber-rich foods that are low in oxalate include avocado, bananas, cabbage, cauliflower, green peas, and rye.Thankfully quercetin has done its job there.
Having purposely avoided looking at high oxalate food lists for the last three years scared of what I would findI finally took a look, passed out momentarily in despair at the sight of so many healthy plant based foods in the high column kale, chard and so many crappy ones in the low oxalate list corn nuts, dairy, white chocolatebefore picking my sorry self up off the floor and reminding myself that as with the low histamine diet, moderation is key.
I then sat down for some intensive net trawling in order to come up with a list of low to medium oxalate foods that are also low histamine, as well as being high nutrient. As always, please remember most histamine lists differ from each other and the low oxalate lists suffer the same problem. Thank You. Low oxalate low histamine diet — the missing link?
Dried are far higher. Going egg free for histamine intolerance and Optimum Nutrition, Recipes. Histamine safe ferments? Optimum Nutrition. Log In Create an Account Forgot password?
Remember me Login. You can login using your social profile Problem with login?Categories oxalate. Nonetheless, being able to narrow even further by knowing the actual concentration of oxalic acid in a specific vegetable helps you know how often it is safe to use the food per week in your recipes. For the longest time, cabbage has become a favorite vegetable to dieters or people who want a limited supply of calorie in their body. Different tests confirm cabbage as one of the very low oxalate green smoothies and friendly towards kidney stone patients.
In fact, doctors recommend it to oxalate sensitive patients together with a mixture of other vegetables in a recipe. With regard to other nutritional facts per g, green cabbage supply 25g energy, 1.
One study in the journal of Foods concludes that you can actually reduce oxalate levels in Kimchi, a Chinese cabbage by fermenting it. In the experiment the scientists managed to bring it down to This means the fermented Kimchi became Besides being super rich in vitamins, cucumbers are also low in oxalate content.
The oxalic content in this vegetable varies between trace and 5mg depending on the method of preparation. When boiled, the oxalic acid content in cucumber goes down even further. Most people use it to invoke a conditional taste to the food. Others use cucumber as a remedy to different conditions, top on that, doctors recommend it to cancer patients.
The stand-alone nutrients supplied by cucumber per g include: carbohydrates — 1. One review article listed in the journal Hinyokika kiyo. Other than the white color, cauliflower is more like cabbage in appearance, in fact, both come from the same family of vegetables. If you are after both a low oxalate and low-calorie vegetable then look no further because Endives is the best pick. They are particularly popular for having numerous counts of vitamin and anti-inflammatory oxidants that are highly important when it comes to the proper digestion of the food.
They also fit quite perfectly in the low oxalate graph as they only contain 0. Another plus with peas is that it is available in abundance all around the world and has numerous other health benefits. The Food Research International journal hints how it is possible to reduce oxalate content in lectins by soaking and cooking, this is may be applicable to peas as well, as it in the same food group.
High Oxalic Acid (Oxalate) Foods and the Dangers of Eating Them
From healing the digestion system to kidney problems, peas stand-alone as remedies. Other nutritional facts for peas per g : protein — 8. For kale, there has been a tough contention and debate on whether it is low in oxalic acid — and one reason is that, it mostly accompanies spinach on the same plate, as an ingredient. You can also eat kales as a standalone vegetable.
High-Alkaline, Low-Oxalate Foods
The doubt about oxalic acid in kale has been cleared by different researches. Top on that recent studies found it only contains 17 mg against servings.The study was undertaken to observe the effect of radish on urinary calcium oxalate excretion. Early morning midstream urine MSU samples collected from 36 subjects were analyzed continuously for a period of 14 days for the presence of calcium oxalate crystals.
Of these, 21 cases were of renal stone and 15 were normal subjects. The subjects were advised to consume self-selected diet for a week and radish containing diet along with their self-selected diet for consecutive week. The study reveals that radish containing diet caused increased excretion of calcium oxalate compared to the self-selected diet and the crystals count in the urine were significantly higher in both genders.
The difference between males and females was found to be insignificant indicating that there is no gender biasness on urinary calcium oxalate excretion. This study is first of its kind as literature search reveals no such study have been carried out earlier.
Abstract The study was undertaken to observe the effect of radish on urinary calcium oxalate excretion. Substances Calcium Oxalate.Before the carnivore diet I had IBS and acne, and oxalates were a big trigger. This is why the carnivore diet works so much better than keto. Because it cuts out all these anti nutrients that are triggers for people with compromised immune systems. We tend to think of only refined sugar and carbohydrates as unhealthy.
But these chemicals occurring in plants can also be as damaging.The 5 Worst Foods for Calcium Oxalate Kidney Stones - How to Prevent Getting Kidney Stones (2020)
One of those is oxalic acid and oxalates. Oxalic acid is an organic compound found in plants. You can think of oxalic acid like a magnet. It attracts minerals like calcium, potassium, sodium and magnesium and binds to them. These compounds bind together to form oxalate salts. Oxalates can either be soluble or insoluble. Soluble oxalates can dissolve completely in blood. Insoluble oxalates cannot. If they pass into the bloodstream, they instead make their way into tissues.
Insoluble calcium oxalate is what can really cause problems for the human body, because it forms a sharp crystal like structure. Oxalates are ubiquitous in plant foods. Ironically, these are the foods that people tend to think are the most healthy…thanks a lot Popeye. When you eat spinach, do you know that weird texture on your tongue and the roof of your mouth? What is the function of oxalic acid in plants?
The first is that they are very abrasive and damaging. Insoluble oxalates form crystals that can actually tear up the teeth of the bugs that are eating them. These crystals are like razor blades and are physically damaging to tissues. Below is a photo of the oxalate crystal-like structure. Oxalic acid can also be toxic to predators. In an experiment, one group of larvae were fed a diet high in oxalates. Part of the way oxalates lead to higher mortality rates is because they bind to nutrients and reduce their bioavailability.
Many insects recognize this and avoid foods high in oxalates. In one study, researchers applied calcium oxalate to the outside of fungi and flies stopped feeding on the mushrooms.Unless it's one of the few that behaves neutrally, every food is either acid- or alkaline-forming in the body. In general, fruits and vegetables are alkalizing, while meat, most dairy and all sugary foods are acidifying.
A high-alkaline diet can be beneficial to kidney stone sufferers, regardless of the type of stones their bodies make, because it emphasizes fruits, vegetables and whole grains over animal proteins.
Influence of radish consumption on urinary calcium oxalate excretion
For those who suffer from oxalate-containing stones, it's also important to emphasize low-oxalate foods. Oxalate occurs naturally in almost all fruits and vegetables to some degree.
Avocados contain a low amount of oxalate and are highly alkaline-forming in the body. Besides providing all of the essential amino acids, avocados are an excellent source of calcium, magnesium, potassium, dietary fiber, vitamin E, B vitamins and heart-healthy essential fatty acids.
Although their high fat content translates to a higher calorie content, their nutritional content increases proportionally — one avocado contains as much potassium as three bananas. Lemons and limes are two of the top most-alkalizing foods, despite their high citric acid content. Both also have a low oxalate content, so those prone to forming oxalate-containing kidney stones can incorporate them in their diets without restriction.
Lemons are excellent sources of vitamin C, and good sources of potassium, folic acid and antioxidant flavonoids. Cantaloupe is another highly alkaline-forming, low-oxalate, low-calorie, nutrient-dense food — 1 cup contains 56 calories, 90 percent of the recommended daily allowance of vitamin C and percent of the recommended daily allowance of vitamin B6.
Cantaloupe is also an excellent source of carotenes and potassium. The nutritional profiles, low oxalate levels, and alkalizing effects of honeydew melon and watermelon are comparable to cantaloupe. All varieties of fresh, ripe grapes are moderately alkaline-forming, according to "The Acid Alkaline Food Guide. Raisins from any type of grape, however, have low oxalate levels and are one of the most highly alkaline-forming foods. Raisins are also very good sources of dietary fiber, antioxidants and vitamins B1 and B6.
A cucumber's alkaline-forming nature is due in part to its high water content. The vegetable is related to watermelon, pumpkin and zucchini, and like its relatives, it's a low-oxalate food. Cucumbers are an excellent source of silica, a trace mineral that promotes healthy skin and strong connective tissue. Choose organic cucumbers whenever possible — pesticides reduce the vegetable's alkalizing effect.
The radish, which is a white-fleshed root, comes in a variety of colors, shapes and sizes ranging from oval and red to white and long or purple and round.Categories oxalate.
Low oxalate greens. The benefit of eating low oxalate foods cannot be overstated because clinical tests have claimed they help reduce the chances of kidney stone formation. So do we have super low oxalate greens? The answer is yes — and that is according to many pieces of research.
Nevertheless, findings show that most plants manufacture oxalates as a protective mechanism to guard against certain bugs that eat them.
Worth mentioning also is that most green plants including cereals like maize, corns and the rest will have an amount of oxalate to some the amount is just in traces. Besides that, other foods which are not greens also contain an amount of oxalates. Findings have also established our bodies manufacture their oxalate — triggered by Vitamin C which readily exists therein. Should you fear greens like spinach or beet greens that are considered as rich-oxalates?
Well, nutritionists give an okay to eating such greens say once or twice a week because they supply other extremely important nutrients — meaning you do not have to completely eliminate such greens from your diet. There is this new product which the manufacturer says is a blend of low oxalate greens that you can now buy online to substitute with your ordinary smoothies. It is called Dr. In other words, they have blended a variety of greens they say are low in oxalic acid and packed them ready for use.
Shall we? Michael Liebman. They say the jar pack has around 50 servings. Which the analysis quotes a complicated formula that looks like: soluble oxalate is Based on the provided information, seems there is nothing too complex regarding what is used in making this green smoothie powder.
However, they say it contains Dino kalemustard greens and collard greens all percent organic. Just to mention upfront so as to avoid this medical kind of lingo that this review might see to pass across. Cowan clearly states that this product is not meant to replace any kind of medical approach to a low oxalate diet.
In fact, this is just a blend of grounded greens that have been tested to have lower measures of oxalate or oxalic acid content.