Low Oxalate Diet

Oxalates or Oxalic acid, is a naturally-occurring substance found in many plants including leafy greens, vegetables, fruits, cocoa, nuts, and seeds.

Oxalates are anti-nutrients which bind to minerals in the gut such as calcium, magnesium, and iron, preventing their absorption in the body.

The body recognizes Oxalates as a toxin, so it will store it to keep it out of circulation.

Antibiotic Use (kills the primary bacteria responsible for breaking down oxalates)
Overconsumption of high oxalate foods (spinach, swiss chard, chia seeds, nuts, rhubarb, plantains, etc.)
Micronutrient deficiency (Vitamin B1 and B6 deficiencies will make the body generate more oxalates; calcium and magnesium are necessary to bind to oxalates so they are excreted in the stool instead of being absorbed)
Fat malabsorption (the extra fat binds to calcium, calcium isn’t available to bind with oxalates, and oxalates are free to get into the blood and tissues)
Leaky gut (allows oxalates to get into the bloodstream)
Not enough good bacteria in the GI tract (to break down oxalates)
Genetic mutations (some people have less of an ability to handle oxalates)

Pain (anywhere), but especially urinary, genital (vulvodynia), joints, muscles, eyes, head, intestines. 
Painful or inflamed joints and muscles (similar to fibromyalgia or arthritis) 
Fatigue 
Insomnia 
Burning feet 
Gas and bloating 
Frequent urination and/or urinary pain 
Cloudy urine or crystals in the urine 
Kidney stones 
Interstitial cystitis 
Headaches, depression, anxiety, brain fog 
Yeast overgrowth 
Rashes and hives 
Blood sugar imbalances

OXALATE LIST

A Low Oxalate Diet typically consists of mostly LOW oxalate foods with a few MEDIUM oxalate foods. The goal is to try to keep the oxalate content of each meal to 7-10 mg of oxalates. Aim to consume a maximum of 40mg to 60mg total oxalates for the day.
AVOID foods containing “Extremely High” or “Very High” amounts of oxalates.
LIMIT foods containing “MEDIUM” amounts of oxalates. MINIMIZE PORTION SIZES (eat ¼ cup of a medium oxalate food instead of ½ cup) and COOK (boil and discard the water) to lower oxalates.
EAT foods “VERY LOW” or “LOW” in oxalates.
A food’s oxalate content is DECREASED through BOILING and SOAKING; the soluble oxalates are discarded when you dump the water. (NOTE: While soaking and boiling can reduce the oxalate levels in food to a point, it is not sufficient enough to make the “very high” or “extremely high” oxalate foods safe to consume. No processing method can bring the oxalate content of these foods (i.e. spinach) down low enough.)
IT IS IMPORTANT TO REMOVE OXALATES VERY SLOWLY FROM THE DIET. In general, reduce oxalates by 5-10% per week. If you’ve been eating a lot of very high oxalate foods, it may take several weeks to months before you get to a “low oxalate” diet. Start by continuing to eat high oxalate foods but reduce the serving size (have a smaller spinach salad, a half of an almond flour muffin, etc.). Keep decreasing little by little.

OXALATE SCALE

Very Low: 0.0 - 0.9 mg

Low: 1.0 - 4.9 mg

Medium: 5.0 - 14.9 mg

High: 15 - 20 mg

Very High: 21 - 40 mg

Extremely High: 41+ mg