The Oxalate Diet Explained: A List of Low and High Oxalate Foods

Oxalates, or oxalic acid, are naturally occurring compounds found in a variety of foods, including fruits, vegetables, nuts, and seeds.

While they are harmless for most people, high oxalate levels can be a concern for individuals with kidney stones or other kidney-related issues, as oxalates can bind to calcium in the urine, forming crystals that may lead to kidney stones.

An oxalate diet is a diet that is low in oxalates. It is often recommended for individuals who are at risk of developing kidney stones or have a history of oxalate-related health issues.

The goal of the oxalate diet is to reduce the intake of high-oxalate foods while increasing the intake of low-oxalate foods.

Fruits and Vegetables High in Oxalates:

Some fruits and vegetables have particularly moderate or high oxalate content and should be consumed in moderation or avoided altogether on an oxalate diet. These include:

Fruits and Vegetables Low in Oxalates:

On the other hand, there are several fruits and vegetables that are low in oxalates and can be consumed freely on an oxalate diet. These include:

Nuts vary in their oxalate content, and it is important to know which ones are high or low in oxalates if you are following a low-oxalate diet.

High Oxalate Nuts:

  1. Almonds: Almonds are one of the nuts highest in oxalates, with around 122 mg of oxalates per ounce.
  2. Cashews: Cashews are also high in oxalates, with approximately 49 mg of oxalates per ounce.
  3. Peanuts: Peanuts contain a significant amount of oxalates, with around 28 mg of oxalates per ounce.

Low Oxalate Nuts:

  1. Macadamia Nuts: Macadamia nuts are low in oxalates, with less than 10 mg of oxalates per ounce.
  2. Pecans: Pecans are another low-oxalate nut, with around 3 mg of oxalates per ounce.
  3. Hazelnuts: Hazelnuts contain a relatively low amount of oxalates, with approximately 6 mg of oxalates per ounce.

It is important to note that oxalate content can vary slightly between different sources and preparations of nuts.

If you are following a strict low-oxalate diet, it is recommended to consult a healthcare professional or a registered dietitian for personalized advice.

Additionally, even nuts low in oxalates should be consumed in moderation as part of a balanced diet.

Seeds also vary in their oxalate content. Here are some seeds that are commonly consumed and their oxalate levels:

High Oxalate Seeds:

  1. Chia Seeds: Chia seeds are relatively high in oxalates, with around 89 mg of oxalates per ounce.
  2. Sesame Seeds: Sesame seeds contain a significant amount of oxalates, with approximately 56 mg of oxalates per ounce.
  3. Pumpkin Seeds: Pumpkin seeds, also known as pepitas, contain around 52 mg of oxalates per ounce.

Low Oxalate Seeds:

  1. Sunflower Seeds: Sunflower seeds are low in oxalates, with less than 10 mg of oxalates per ounce.
  2. Flaxseeds: Flaxseeds are another low-oxalate seed, with around 12 mg of oxalates per ounce.

It is important to note that the oxalate content can vary slightly between different sources and preparations of seeds. If you are following a strict low-oxalate diet, it is recommended to consult a healthcare professional or a registered dietitian for personalized advice. Additionally, even seeds low in oxalates should be consumed in moderation as part of a balanced diet.

Beverages:

  • Coffee: Low in oxalates.
  • Tea: Black tea is high in oxalates.

Foods:

Tips for Following an Oxalate Diet:

Here are some tips for following an oxalate diet:

  1. Be Mindful of Portion Sizes: Even low-oxalate foods can add up if consumed in large quantities. Be mindful of portion sizes and try to consume a balanced diet that includes a variety of low-oxalate foods.
  2. Stay Hydrated: Drinking plenty of water can help to flush oxalates from the body and reduce the risk of kidney stones.
  3. Consume Calcium-Rich Foods: Calcium can bind to oxalates in the gut and reduce their absorption. Include calcium-rich foods like dairy products, fortified plant-based milk, and leafy green vegetables in your diet.
  4. Cooking Methods Matter: Boiling high-oxalate vegetables can help to reduce their oxalate content. However, be aware that the cooking water will contain oxalates, so it should be discarded.

Conclusion:

An oxalate diet can be helpful for individuals who are at risk of developing kidney stones or have a history of oxalate-related health issues.

By being mindful of portion sizes, staying hydrated, consuming calcium-rich foods, and choosing appropriate cooking methods, it is possible to manage oxalate intake and reduce the risk of kidney-related health issues.