There is a list of foods that are high in oxalate.
Oxalate, also known as oxalic acid, is a compound found in a wide range of plant foods.
Although oxalate can be problematic for certain individuals, it is usually not a concern for most healthy people.
The body's normal metabolism creates oxalate whether we consume it within our diet or not.
There is a chance that an excessive intake of oxalate could increase the risk of stones.
People who have a history of kidney stones should limit their consumption of oxalate-rich food.
It is difficult to find accurate oxalate content in different foods.This guide has reliable data from many sources to give a comprehensive listing.
The Journal of Agricultural and Food Chemistry published research on oxalate concentrations in vegetables.
The foods with the most oxalate are in descending order.Unless otherwise stated, the values are for foods in their raw state.
Generally, high oxalate foods are those that have more than 10 grams of the substance per serving.
Any drink made from oxalate-rich fruits or vegetables will contain high amounts.
Green smoothies with vegetables like spinach and swiss chard can contain oxalate concentrations.
High amounts of oxalic acid can be found in soy products like natto, cheonggukjang, and tempeh.
Any dried versions of oxalate-rich fresh fruit will have high concentrations.
oxalic acid is found in the peel of citrus fruits.
Any manufactured/pre-made foods that contain them are likely to be a large source of oxalate.
The majority of cereals contain high amounts of oxalate.
Almond flour, nut butter, and any kind of food with nut ingredients are things to be aware of.
The available data for this group is not significant, and the amounts may vary depending on brand and specific ingredients.
Some research suggests that people at risk should limit oxalate to 50 grams.
After consulting with their doctor, anyone who feels they need to limit oxalate should do so.
There is no need for most healthy people to limit the amount of oxalate they eat.
Almonds, grains, and vegetables are the highest oxalate foods.
It is important to remember that even though food has a high oxalate content, it doesn't mean it's bad.
I need a high fiber diet because of other issues and what can I eat that isn't high in oxalates like greens?
Do you know if you should follow a low-oxalate diet?All of these foods should be okay if you have no issues with oxalate.Some fiber-rich foods are low in oxalate.
It's sad for us to be vegan.Most high fiber grains and beans are taken away by it.Even potatoes.The mainstays of a healthy diet are those.Is it ok to eat quinoa?Are you talking about oats?Is all grains bad or other whole grains?
Many oxalate-laden foods are very healthy.This list shows the foods that contain larger amounts for people who have been advised to go on a low-oxalate diet.I don't think it's a problem for healthy people to eat oxalate-laden foods.I eat a lot of things on this list.
Both Romaine and Iceberg lettuce have low amounts.It is still low to moderately low depending on the variety.Both are lower in oxalate.
I eat it all the time.It is one of the worst.There is a video blaming oxalates for arthritis.I don't know what to think.You can't believe what you hear.
I agree with your last sentence.It doesn't mean that it is bad for us because it's high in oxalate.It's easy to find exaggerated claims about things, and oxalate seems to be one of them.Oxalate can be a very rare cause of arthritis, but research shows that either a genetic disorder (which affects 3 million people) or a gastrointestinal disorder, such as fat malabsorption, needs to be present.It doesn't seem to be a problem for healthy people.There is a reference at www.ncbi.nlm.nih.gov.
The oxalate content can be reduced by boiling.The steaming was reduced by 5-51%.
The water used for cooking will still contain 100% of the Oxalates.
I am confused.Cooking can reduce the amount of oxalate in food.
It's possible to fit more cooked spinach into a cup.During the cooking process, it decreases in size.A cup of cooked spinach contains more greens than a raw cup.
I have recently become aware of the damage done to my kidneys by my prescription drug, and this information is very useful for me.I can now adjust my diet based on what I see in the list.I have been eating too many nuts and dried fruit alongside foods which are considered healthy but are actually high in potassium which is bad for the kidneys.Thank you so much.
Thanks for taking the time to comment.I assume your doctor advised a low-oxalate diet?I am very sorry to hear about your problems with the kidneys, the article was helpful for you.I hope that you see some improvements going forward, I wish you good health.
There are a lot of greens that bother me.They go straight to me and cause problems.The greens with the worst reputation are spinach, chard and beet greens.I bloat and burn my stomach when I eat turnip and mustard greens.If I eat healthy, I live in the bathroom.I can't.I wonder if it is the oxalates.At least for the greens.I don't know about the others.
I am sorry to hear that, it sounds terrible.There is no way to know what is causing the problem without a test, so you would need to speak to your doctor about it.Failing that, there are lots of different healthy foods out there, and it's probably a good idea to choose foods that don't cause such issues.
Even though they tell me that I should be eating green, leafy foods, I just avoid them because I have seen so many doctors for this issue and they have no answers.
Sorry to hear that.If you are able, maybe a registered nutritionist can give you some useful guidance.
You can find out by doing different diet plans.Eliminate the foods you suspect for a couple of weeks, then load up on the same foods and see how you feel.I find that kind of experiment works better for me than lab tests.
I think it's important to note that if you take one cup of raw spinach and cook it, it will decrease the amount of oxalates.We can just remember that this diet should be avoided if at all possible.
You explained the reason for higher oxalate levels in the cooked spinach.
It takes large amounts of raw spinach to make one cup of cooked food.
It takes a lot of spinach to cook a cup of it.It cooks down a lot.The density of the spinach has changed, but the oxalate content remains the same.
It would have high concentrations.It wouldn't work for anyone following a traditional low-oxalate plan.
Thank you for the comprehensive list.My urologist told me to avoid Oxalate because I have stones made of calcium oxalate.I think I would fall into that category.
My husband also has stones.We are having difficulty meal planning because he was told to avoid oxalate.There is a lot of high oxalate foods.Some foods can be eaten on a low oxalate diet.
Most of the high oxalate foods are on this list, but I can't guarantee that every one of them is on here.
Most fruit/veg not on this list contain very little and all animal foods are free of oxalate.
You can find a list of low oxalate foods at this resource.
If you have more confusion, I would recommend getting help from your husband's doctor.
According to new studies by the experts on stone formations, eating calcium and oxalate rich foods may help eliminate the causes of stones.
You can still have avocados if you keep yourself informed.