Oxalate Food Chart – Updated Low & High Oxalate Pdfs

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You need to always check on the most current oxalate food pdf that you can refer whenever you are not sure whether a food you want to try is high or low in oxalate content.

Unlike before when there used to be really scarce information about oxalate health, today there are lots of oxalate charts and diagrams one can check up by simply searching online.

There are also books written by oxalate specialists that you can use like I found this really cheap low oxalate cookbook here (costs less than $15 on Amazon).

The book is very detailed and professional and gives a helpful guide on oxalate health. Now in precise, this post is about oxalate food chart.

In that line, below is an updated oxalate food chart I from ResearchGate. Its content are approved by different other research institutes and universities:

Source: researchgate.com

Tips on How to Find an Updated Oxalate Food Chart

There are lots of oxalate charts and pdf online but some of them are from very old lab findings – dating as old as in the 1970s, 80s and 2000. So when searching, ensure to check the date in which the chart, diagram or pdf was presented. Now when searching, this is what you do: go to your search box and type the below phrases or something close to these without the quotation marks:

  • ‘oxalate foods list’
  • ‘low oxalate meal plan chart’
  • ‘high oxalate foods pdf’
  • ‘low oxalate diet chart’
  • ‘oxalate foods chart’
  • ‘oxalate chart harvard’
  • ‘oxalate rich foods chart’
  • ‘mayo clinic low oxalate diet list’ and so on…

Keeping your oxalate health in check helps you evade the consequences that come with eating high content oxalate foods.

You need to know what foods exactly are high in oxalate, to avoid. Above all, master the low oxalate diet foods list below to know what to freely include in your meal plans or recipes.

But what exactly is an oxalate?

Source: wikimedia

Simple, this is a molecular compound that naturally exists in plants. Through eating food, the compound gets into your body system in the form of calcium oxalate.

The oxalate may crystallize if not excreted on time thereby causing health issues like kidney stones, autism, fibromyalgia and the rest.

Foods with low contents of this compound are what we are talking about and are what should appear on your breakfast, lunch and dinner menus or recipes.

Making Meals by following Low and High Oxalate Food Charts and Pdfs

And this brings us to the question, what should low oxalate diet recipes comprise? Is there a low oxalate diet pdf to follow? Are the foods available cheaply? Yes, they are cheaply available.

There is nothing special about these foods and you don’t have to spend $1000 to have them on your diet. I’ve researched all round for oxalate content of foods and all the important questions and I feel bold to share here, so continue reading!

A quick note: Make sure you note well these foods or at least download a recent oxalate food chart that highlights what foods are high or low on oxalates, this will help you come up with a cool or perfect low oxalate meal plan. This will help you lower possible reoccurrence of your kidney stones.

I also intend to mention the foods to avoid getting kidney stones and the fruits as well because we cannot overlook them in a meal plan. But first things first: (well, feel free to scroll down to the low oxalate diet foods list if you so wish).

A Perfect Low Oxalate Meal Plan – Should be made from an updated oxalate food chart

Unlike weigh related low-fat programs which may vary from therapist to another or from one weight loss specialist to another, a meal plan to keep oxalates low is nothing complex.

The basic concept of it is to avoid foods that are high in oxalates and welcome those that are low on the same.

It may also depend on the amount of oxalates you personally want to keep watch. But the general rule is, keep your oxalate intake in the brackets of 100 and 110mgs per day. The range may also vary with specialists for specific reasons like health-related conditions.

That’s the reason your nutritionist or doctor is a key point of reference just to ensure you are doing the right thing with your meal plans, don’t just depend on an oxalate food chart or pdf that you are not sure whether it is up-to-date. And if you have to achieve that perfect low calcium oxalate diet without inviting other unwanted health concerns.

Nonetheless, it’s common sense to note that if a person has been battling leaking gut issues or digestive related complications, then their low oxalate diet foods list needs to have the chemical in very minute levels.

At least below 100mg. 50mg would be more reasonable, meaning they should consider banana oxalates or something of the sort because they are low

Oxalate Food Chart and Pdfs – Where Oxalates Come From

Source: kidneystones.uchicago.edu

Research has established without a doubt that oxalate as an atom comes from plants and herbs. The reason it is a common component in plants is that it serves in the self-defense mechanism of the plant against destructive organisms.

In short, almost all growing herbs and plants keep oxalate in their system but the difference comes with levels. For example, oxalate content in banana is low and fits nicely in the low oxalate diet foods list.

Depending on factors like plant-genes and soil, some plants will have an excess of the component while others will have only traces. Any appearing up in the oxalate food chart and diagrams means they have more oxalate content.

Still, in atomic form, the oxalate gets passed to dairy products through the animal. In other words, most animals that eat herbs will have the compound in their body.

There is a debate as to whether fish oil oxalates do exist, and how. The concept is the same, fish feed on herbs that grow inside the water and so it is hard to dispute the existence of oxalate in their body.

Low Oxalate Foods to Avoid Getting Kidney Stones

Unlike the high content oxalate foods, you can eat these foods as much as you like, however, it’s worth mentioning that your body needs liquids to achieve its constant target of detoxing the body.

Now without further ado here comes the low oxalate diet foods list and drinks to consider when preparing your meal plan:

Low Oxalate foods list in pdf:

PDF guide for healthy Oxalate Diet

Oxalate Chart for Dairy Products

  • Milk
  • Cheese
  • Buttermilk

Low Oxalate Chart List for Seeds, Nuts, Fats

  • Mayonnaise
  • Butter
  • Vegetable Oil
  • Margarine
  • Salad dressing
  • low oxalate beans

Low Oxalate Teas List Chart

  • Gentle Orange
  • Lemmon
  • Chamomile flowers
  • Sleepytime
  • Wild Forest Blackberry
  • Red Raspberry, Mint Medley
  • Apple Spice
  • Sweet Dreams
  • Spic and Orange
  • Stinging Nettle

Low Oxalate Drinks List Chart

  • Green Tea
  • Oolong tea
  • Lemonade juice
  • Lemonade
  • Bottled Beer
  • Apple juice
  • Apple cider
  • Apricot
  • Cola
  • Milk
  • Buttermilk
  • Pure wine
  • Grapefruit
  • Limeade
  • Lime juice
  • Pineapple juice

High-Level Oxalate Diet Foods to Avoid

Tip: you can check in the above oxalate food chart collection.

It may surprise you that most cheap foods fall into the category of high oxalate foods list, (see the oxalate food chart above). But how do you know a food is high in oxalate and the other is low on the same.

Simple, high-level oxalate diets or drinks offer more than 10mg of the compound per serving.

Which means the more you partake of the food, the more you deposit the oxalate into your system and the more efficient the body needs to be, to eliminate excesses of the compound. And below comes the collection of high oxalate diet foods list:

Chart for low-oxalate-diet– pdf from UPMC.

You can make your own little oxalate dairy chart from the below high oxalate products:

  • Soy cheese
  • Soy yogurt
  • Chocolate milk
  • Soy milk
  • (Liver and sardines to represent meat)

For high oxalate seeds, fats, nuts below foods are what we’ve extracted from the oxalate charts, diagrams and pdfs:

  • Sesame Seeds
  • Soy nuts
  • Nut Butters
  • Tahini
  • Nuts

For high oxalate starch foods below is what we’ve extracted from oxalate charts and pdfs:

  • Buckwheat
  • Grits
  • Taro
  • Wheat Bran
  • Crispbread
  • Whole wheat flour
  • Fruitcake
  • Pretzels
  • Wheat germ
  • Oatmeal oxalates

For the fruits high in oxalate content, the below are what we have found from the oxalate pdf diagrams and charts:

  • Lime peel
  • Rhubarb
  • Figs
  • Carambola
  • Orange peel
  • Currents
  • Raspberries
  • Blueberries
  • Blackberries
  • Fruit cocktail
  • Kiwis
  • Lemon peel
  • Canned strawberries
  • Elderberries
  • Tangerines
  • Tamarillo

For high oxalate vegetables, the below list is what we have compiled from oxalate food charts, pdf and diagrams:

  • Kale
  • Spinach
  • Beetroot
  • Eggplant
  • Escarole
  • Beet
  • Beans
  • Collards
  • Celery
  • Chicory
  • Summer squash
  • Sweet potato
  • Okra
  • Rutabaga
  • Olives
  • Pokeweed

For the drinks high in oxalate, below are what we have collected from oxalate food charts, meal plans pdfs and diagrams:

  • Brewed coffee
  • Grape juice
  • Rosehip tea
  • Carrot juice
  • Cranberry juice
  • Orange juice
  • Mattea tea
  • Guinness draft beer
  • Draft beer
  • Tomato juice

Again you will find the oxalate charts or the low oxalate diet pdf by following the highlighted links.

Kidney Stones Versus Oxalate Levels

Oxalate food chart. In the U.S. alone, research says close to 1 million people register new cases of kidney stones by the end of each year. Kidney stones mostly affect the urinary tract with statistics highlighting men are the biggest victim of the disease.

The condition forms when minerals (mostly oxalates) buildup around the kidney which is then passed along the urinary duct. When the stones block the track, surgery may be required as a mode of treatment.

However, in most cases, the stones are tiny that they can hardly block the urinary path. Buildup minerals that form these stones could result from calcium oxalate, which fails to be flushed during the excretion process.

The problem may arise because of other pre-existing conditions like a leaky gut, a prolonged digestive disorder or intake of drugs that interfere with the digestive protocols.

In essence, the body is supposed to always keep a healthy balance of oxalate by dumping unwanted minerals to be excreted. However, when an individual is suffering from any of the above situations these minerals may be absorbed into the blood system, where it reacts with calcium to form the compound appearing as crystal.

Low Oxalate Diet Foods to Help Avoid Kidney Stones.

Tip: Always confirm any diet with an updated oxalate food chart or pdf.

Besides other complications, having a low oxalate meal plan from updated oxalate food chart and pdfs is a great way to prevent kidney stones from forming on your urinary system.

It simply means less of the foods that facilitate the crystallization, which is why you’d want to keep the intake of these molecules as low as possible, in your meal-plan of foods to avoid getting kidney stones.

Regarding the age bracket of people most prone to kidney stones complication, research says adults of between 20 to 45 years stand the highest risk.

Relating this to the recipes of foods one needs to focus on, it means the younger generation needs to be sensitized on how much minerals of this nature they take in.

Then should know of low oxalate diet foods list things like banana oxalates and the above foods should be what drives their menus not French fries and high sugar drinks as it currently is the case.

Can Boiling the Food Reduce Oxalate Concentration in Your Favorite Diet?

The answer to this question is it depends on where exactly a food is on the oxalate food chart. Some foods are so high in oxalate that boiling does very little to reduce the levels.

However, some tests suggest that boiling and decanting the boil helps to lay off some amounts of oxalate in the food, (this is not applicable for beans, just go for low oxalate beans.)

This is logical because like with other minerals or components in foods, boiling is said to loosen vitamins and flavor from foods. That is why the home science teacher advised that we should always place a lid on the greens when cooking.

The problem comes in because we may not know exactly the amount of oxalates remaining in the boiled food, meaning we are sort of guessing and risking.

Foods like spinach or kales will remain high in oxalate according to oxalate food chart and pdfs, even after boiling which keeps out of your low oxalate diet foods list. Moderate-oxalate concentrated foods could be an option for boiling but still, it is important that you search around to know the exact amount of oxalate there is, to know what might remain.

Oxalate Reducing Enzymes – these may help make your high oxalate food chart, friendly!  

Of late, there have been products that promise to literally dilute the oxalate content on a recipe. These products use enzymes to break down oxalate bonds thereby destroying the compound.

Depending on the user guideline provided by the manufacturer, the user can either add the enzyme when boiling their favorite food (then decant to clear off the enzyme,) or when cooking.

I’d advise looking at least upon 20 and above reviews before using these enzymes because you don’t want others to learn on you (if things go off beam). If possible, have someone you know, who’ve been battling kidney stone or any other condition linked to oxalate concentration in their body to advise you on what they’ve found works.

Once you’ve got an effective enzyme to add to your daily recipes it’s also wise to just go over the user guidelines again before use. You’ll want to know the exact amount of enzyme you’ll need to pour and on what amount of food.

Evaluate your use of the product on your diet plans and see if it is worth, to keep on using it. Most people at the Tried Low Oxalate Yahoo Group would recommend noting down your results in cycles of two weeks.

That is, start little with the enzyme for the first 14 days and then adjust to the recommended dosage if things are working out well.

Summary note: Always involve your doctor when taking nutritional decisions. Let your nutritionist know you are thinking of adding an enzyme that reduces oxalate concentration on the food. He or she should also be aware of the low oxalate diet foods list you’ve incorporated on your menu, as well as the supplements you are using in general.

If you are on fish oil supplements, you may want to know the amount of oxalate-related compounds in it, so you don’t assume you are on a low oxalate diet but then adding the same elements to your body through other means.

Drinking water cannot be overemphasized also.  The body needs at least 13 glasses of clean water to effectively get rid of unwanted minerals, as well as detox the body in general.

If taking that amount of water proves difficult you can decide to have reminders to help you prioritize the whole thing. Something like taking 2 glasses of water after stepping out of the bed, 3 glasses an hour before tea break and just one glass after every 30 minutes for the remaining part of the day, or something close to that.

Final Thoughts – Tip: An Oxalate Food Chart is just one tool…

But the rough idea here is that you want to ensure the oxalate in your body gets expelled constantly even if your oxalate consumption from your meal plans is low.

So what’s your take on our low oxalate food chart and foods list we have presented? Share your thoughts and advice below, in the comment section and let us educate each other. Someone is waiting to hear your take on solving oxalate-related problems even if it means avoiding certain foods you have not have a good experience with.

You don’t have to be an expert to share your thoughts and experiences here. Just focus on helping somebody with what you already know, have encountered in your low oxalate living or think. Here you go! But wait, no abusive language. Post your comments below.


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Readers Comments (2)

  1. Your first chart that includes Kale shows it to be among the lowest leafy green in oxalate concentration is that so… kindly, what other piece can you refer for aditonal information on kale and oxalate concentration??? The chart appears to be correct from my looking at other sites. Where did that list of high oxalate foods come from?

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