Post 235 Oxalates Chart
Post 235
Oxalates Chart
GENERAL RULE FOR OXALIC ACIDS IN FOOD; Foods that contain more than 10 mg oxalate per serving are classed as ‘high oxalate’ foods
If you have any of these health problems, you need to know where oxalates are and do the best you can to limit them. Limiting oxalates if you have these problems can make the difference in how you feel, how often you are sick, and whether you progress to a state of disease. Oxalate-rich foods are often also nutrient dense. People on average do not have problems with oxalates because they have an average intake. If you are consuming a high amount of foods that are also high in oxalates, you may develop a problem. However, with various illnesses, oxalates may be key to your health improvement. So in these cases listed below, it is very important that you reduce oxalates unless your doctor has told you otherwise;
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- Kidney Disease
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- Kidney Cancer
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- Kidney Stones
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- Bladder Gravel
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- Gout
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- Arthritis
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- Rheumatoid Arthritis
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- Irritable Bowel Diseases (IBD)
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- Lupus
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- Low Urine Flow & Bladder Inflammation
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- Renal Failure
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- Chronic Overall Inflammation
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- Oxalate Related Neuropathy
- Neuropathy– if you have this, odds are oxalates may be making this worse
A good example of a person being unaware of causing themselves detrimental affects from foods while thinking they are consuming superfoods and healthy alternatives is a common smoothie. Many American begin their days with a healthy smoothie, often including ingredients such as spinach and kale, a handful of raw walnuts or sunflower seeds, along with a half cup of blueberries. Sounds great right? Look at the foods below and you will find that all of these ingredients are high in oxalic acid. Not even moderate, but all of these superfoods are in the high category. If you have no health issues with oxalic acid you will likely not experience problems with these ingredients. If on the other hand, you have reoccurring problems with kidney stones, you will. Use the materials below to reconstruct your healthy diet so your food selections will actually help you improve your health and not be a detriment to you.
Remember too, even if you are wildly healthy and have no problems discussed within this post, you should not eat handfuls of spinach everyday in your menu or you will likely experience achiness and even arthritis-like symptoms, because spinach is very high in oxalate. One of the ways that oxalic acid will affect you is when you do not drink enough water everyday and are chronically dehydrated. Drinking plenty of water every day will help offset these acids and be sure to consume foods higher in naturally occurring calcium in meals where higher oxalate foods are eaten.
GALLSTONES VERSES KIDNEY STONES
Don’t confuse gallstones with kidney stones. Gallstones are actually cholesterol balls of fat, not minerals. Many people think that if they are prone to kidney stones that they are also prone to gallstones. These are completely different. If you have problems with fat digestion or eat too much fat in your diet, you will be more apt to develop gallbladder problems. Gallbladder attacks often seem to “come out of nowhere” and a person will go to the emergency room in great pain, thinking they are having a heart attack, but instead, come back out of the hospital without a gallbladder. Balance is everything and moderation in all things still applies today even if you think you are consuming all superfoods. Too much of a good thing is just too much.
OXALATES- HOW MUCH IS ENOUGH — HOW MUCH IS TOO MUCH
Here is a quick reference chart to help you to organize your meal plans;
- Low-oxalate foods have less than 2 mg of oxalate per serving. You can eat as much of these foods as you like.
- Moderate-oxalate foods have 2 to 6 mg of oxalate per serving. You should eat no more than three of these foods per day.
- High-oxalate foods have more than 7 mg, average of 10 mg., of oxalate per serving. AVOID these foods or eat them only rarely if you have health problems affected by oxalate rich foods.
Drinks
Low Oxalate | Moderate Oxalate | High Oxalate |
---|---|---|
apple juice | coffee (limit to 8 oz/day) | any juice from high oxalate fruits |
beer, bottled or canned | cola (limit to 12 oz/day) | beer, draft |
cider | cranberry juice | chocolate, plain* |
distilled alcohol | grape juice | chocolate milk |
ginger ale | orange juice | cocoa* |
grapefruit juice | orangeade | coffee powder (instant)* |
lemon juice | tomato juice | Ovaltine |
lemonade/limeade (made without peel) | black tea | black & oolong tea, brewed* |
lime juice | V8 | carrot juice |
milk (skim, 2%, whole) | rice milk | miso |
orange soda | prune juice | pineapple juice |
pineapple | ||
root beer | ||
tea- green & white, instant tea | ||
water | ||
wine |
* This food is extremely high in oxalates, 7 to 700 mg per serving
Dairy
For calcium restrictions, limit above to one serving per day
Low Oxalate | Moderate Oxalate | High Oxalate |
---|---|---|
milk (skim, 2%, whole) | chocolate milk | none |
buttermilk, butter | ||
yogurt, sour cream, cream cheese, ice cream (not chocolate) | ||
cheese | ||
puddings |
Meat Substitutes, Beans, Nuts, and Seeds
Low Oxalate | Moderate Oxalate | High Oxalate |
---|---|---|
eggs | garbanzo beans, canned | almonds |
lentils | lima beans | baked beans canned in tomato sauce |
water chestnuts | split peas, cooked | cashews |
coconut | walnuts, to moderate to high | green beans, waxed and dried |
pumpkin seed | peanut butter* | |
sunflower seeds | peanuts* | |
pistachios | pecans* | |
chick peas | sesame seeds | |
macadamia | sunflower seeds | |
tofu (soybean curd)* | ||
walnuts |
* This food is extremely high in oxalates, 7 to 700 mg per serving. Some consider walnuts to be moderate only because they are lower in oxalate than peanuts or pecans in comparison. However, walnuts are about 8mg per serving which in our evaluation is still considered high.
Fruit
Low Oxalate | Moderate Oxalate | High Oxalate |
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apples, peeled | apples with skin | any juice from these fruits |
avocado | apricots | black raspberries* |
bananas | black currants | blueberries |
cantaloupe | cranberries, dried | red currants |
casaba | grapefruit | dewberries |
cherries, bing | oranges | figs, dried |
coconut | peaches | grapes, purple |
cranberries | pears | gooseberries |
grapes, green | pineapple | kiwi |
honeydew | plums | lemon peel* |
mangoes | prunes | lime peel* |
nectarines | orange peel | |
papaya | red raspberries | |
raisins | rhubarb* | |
watermelon | strawberries | |
blackberries | tangerines | |
* This food is extremely high in oxalates, up to as high as 700 mg per serving
Breads & Starches
Low Oxalate | Moderate Oxalate | High Oxalate |
---|---|---|
oat bran, oat bread | biscuits | *almonds |
cereal, oats | cracked wheat bread | Brazil nuts |
noodles, egg noodles macaroni | English muffins | pine nuts |
rice; white or wild | blueberry muffins | chestnuts |
shortbread | whole wheat bread | quinoa |
hummus | flour tortillas | sesame |
pumpkin seed meal | corn tortillas | teff |
corn starch | rye bread & flour | *peanuts |
macaroni & cheese | bran muffins | hemp |
barley flour, barley pearls | whole oat bread | cornmeal |
cooked white rice | buckwheat | |
flax seed, flax seed meal | bulgur | |
chick pea flour (garbanzo) | soy flour | |
sweet potato flour | wheatberries | |
green pea flour & protein | brown rice | |
lentils | ||
Breads and Starches
Low Oxalate | Moderate Oxalate | High Oxalate |
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bread oat bran | barley, cooked blueberry muffins | Fig Newtons buckwheat grouts |
breakfast cereals oats | corn bread buttermilk biscuits | fruit cake corn grits |
noodles, egg or macaroni oatmeal cookies | corn tortilla bran muffins | graham crackers couscous |
ice, white or wild shortbread | cracked wheat bread white bread, wheat bran, whole wheat | grits, white corn cornmeal |
hummus oat bran -raw | cornstarch English muffin, multi grain, wheat | kamut miso |
corn flour, corn bran | flour, white or wheat rye | marmalade rice bran |
macaroni & cheese | oatmeal & oatmeal muffin flour tortillas | soybean crackers soy flour |
cornmeal | rice, brown | wheat germ whole grain wheat bread |
barley flour | unsalted saltine or soda crackers |
all-purpose flour wheat berries |
white rice cooked | spaghetti in tomato sauce | brown rice, brown rice flour spaghetti pasta |
flaxseed | sponge cake | bulgur- cooked white rice flour |
* This food is extremely high in oxalates, 7 to 700 mg per serving
Two seeds rich in fatty acids are flax seed and chia. Both Chia Seed & Flax Seed is high in omega 3 fatty acids. However an important difference is that Chia is also high in oxalates whereas Flax Seed is low. Flax Seed is higher in omega 3 fatty acids (50 to 60%) in the form of alpha lipoic acid (ALA). Flax Seed omega 3 fatty acids are actually higher than oily fish but the body is very inefficient in converting the ALA into omega 3 fatty acids. Eat Flax Seed Meal and consume more of it in order to increase the availability of the omega 3 fatty acids in your diet while also keeping oxalate acid low. Although Chia Seeds are rich in fiber and omega 3 fatty acids, if you have an issue with oxalate acid, your better option is Flax Seed instead.
Vegetables
Low Oxalate | Moderate Oxalate | Very High & High Oxalate |
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acorn squash pickles | asparagus | beans (green, wax, dried) raw carrots |
alfalfa sprouts cucumber | artichokes | beets (tops, roots, greens) bamboo shoots |
cabbage romaine & bib lettuce | tomato raw | celery cooked red kidney beans |
cauliflower saurerkraut | string beans | watercress navy beans |
peas, frozen and fresh yellow squash | carrots cooked | collards tomato sauce |
peppers, green zucchini | corn | dandelion rutabaga |
radishes radish greens radish microgreens butternut squash |
tofu | eggplant French fries |
turnips, roots spaghetti squash | kohlrabi | escarole baked potato |
endive | lettuce dark | vegetable soup mashed potato |
squash | lima beans | leeks* potato salad |
celery raw | mushrooms | mustard greens |
Brussels’ sprouts | onions | okra |
kale | potatoes, white | parsley |
mung beans | peas, canned | parsnips |
seaweed | snow peas | peppers, green |
sea vegetables | tomato, fresh | pokeweed |
bok choy | tomato sauce | rutabagas |
broccoli | hot chili peppers | sorrel |
chives | mixed vegetables- frozen | spinach |
corn | oriental vegetables- frozen | summer squash |
cucumber | soy beans | sweet potatoes, yams |
endive | Swiss chard | |
mushrooms | tomato soup | |
ice berg & butter lettuce | olives | |
scallions | fava beans | |
onion | refried beans |
* This food is extremely high in oxalates, 7 to 700 mg per serving
Meat, Fish, Poultry, Seafood, Meat Substitutes (also see Meat Substitutes, Beans, Seeds)
Low Oxalate | Moderate Oxalate | High Oxalate |
---|---|---|
turkey hotdogs liver beef |
tuna salad | tofu |
meatballs wild game general l lamb |
beef kidney | veggie burger |
chicken nuggets fish sticks poultry |
beef liver | soy burger |
bacon king crab |
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antelope blue fish |
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bologna clams |
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buffalo cod, cod liver oil |
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chicken flounder |
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chicken hotdogs mackerel |
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chicken liver oysters |
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hot dogs pollock |
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ham salmon |
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ground beef sardines |
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moose shrimp |
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pork tuna canned, oil or water |
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turkey swordfish |
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lean hamburger, 75% 85% 90% 93% whiting |
Condiments
Low Oxalate | Moderate Oxalate | High Oxalate |
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basil | black pepper | cinnamon |
honey | malt, powder | ginger |
dijon mustard | parsley | |
jelly | soy sauce | |
olive oil | pepper- more than 1 tsp/day | |
mayo | ||
High Oxalates Listings; These foods are extremely high in oxalates, 7 to 700 mg per serving
Herbs & Greens
Low Oxalate | Moderate Oxalate | High Oxalate |
---|---|---|
wheatgrass | milk thistle seed | sheep sorrel |
iceberg lettuce | clove- small amounts | turkey rhubarb |
wheatgrass sprouts | dandelion root | dandelion leaf |
shatavari | alfalfa sprouts | |
hibiscus flowers | collards | |
Egyptian Chamomile | ashwagandha | |
Earl Grey Green Tea | parsley leaf | |
rooibos | pokeweed | |
Earl Grey Rooibos | spinach | |
Honeybush | cinnamon | |
basil | turmeric | |
oregano | watercress | |
peppermint | celery seed | |
sage | fennel | |
garlic | cumin | |
thyme | curry | |
arugula | allspice | |
watercress | onion powder | |
romaine lettuce | coriander seed | |
cabbage | ginger | |
mustard greens | lemon peel | |
collard greens | milk thistle leaf | |
turnip greens | okra | |
bok choy | sweet potato | |
tomato paste |
DO NOT take milk thistle if you are allergic to ragweed, chrysanthemums, marigolds, chamomile, yarrow, or daisies.
Don’t understand why Turmeric is on the list under High Oxalates but was told to take it for my Rheumatoid Arthritis( Fingers)? Can you please explain.
I tried to respond to this post but seem to be having a technical problem. Turmeric is fine in average or lower amounts. If you need more than an average amount, add something else rather than more turmeric. Turmeric is considered high in oxalic acids but it is still a great help for arthritis and inflammation. Limit how much you take to about 1500mg and generally that will be okay for anyone except those with gallstones. People with gallstones may find that turmeric aggravates the problems.