What is Oxalate?

What is oxalate?

Oxalate, or oxalic acid, is a natural compound found in many plant foods, including spinach, beets, rhubarb, and almonds. 

Oxalic acid binds with certain minerals in the body, which can impair nutrient absorption and lead to the formation of oxalate crystals linked to various health issues 

Potential side effects of high oxalate consumption

Kidney stones 

Frequent or painful urination 

Nutrient deficiencies 

Unexplained fatigue 

Joint and muscle pain

Chronic inflammation 

Gastrointestinal upset 

Oxalate is typically found in highly nutritious foods, and most healthy adults shouldn’t avoid oxalate-containing foods. 

Who should avoid high-oxalate foods?

However, people prone to kidney stones and those with oxalate sensitivity, autoimmune diseases, or poor digestive function may benefit from limiting high-oxalate foods to reduce the risk of oxalate-related side effects. 

How to follow a low-oxalate diet

A low-oxalate diet limits oxalate intake to no more than 50 mg daily.
Depending on their oxalate content, foods are generally categorised into four groups: 

Low: 0 to 9 mg per serving • High: 26 to 99 mg per serving

  • Moderate: 10 to 25 mg per serving • Very high: 100 mg or more per serving
    A low-oxalate diet involves avoiding all foods with a high and very high oxalate content and instead focusing on foods in the low-oxalate group.
    Did you know? Eggs, meat, fish, poultry, and dairy are oxalate-free! 
  • Oxalate food list
    Oxalate is typically found in highly nutritious foods, and most healthy adults shouldn’t avoid oxalate-containing foods.
    However, people prone to kidney stones and those with oxalate sensitivity, autoimmune diseases, or poor digestive function may benefit from limiting high-oxalate foods to reduce the risk of oxalate-related side effects                                       

Vegetables – Low Oxalate 

Alpha sprouts

Bok Choy (raw)

Broccoli

Brussels sprouts

Cabbage

Cauliflower (cooked)

Celery 

Cucumber

Green Pepper

Kale

Lettuce

Onions

Peas

Radish

Squash

Zucchini

Artichoke

Asparagus

Carrot (cooked)

Vegetables- moderate Oxalate

Carrot (raw)

Celery (cooked)

Kidney beans

Refried beans

Olives

Parsnip

Potato chips

Potato salad

Tomato sauce

Vegetables- High Oxalate

Beans

Beets

French fries

Baked potato

Mashed potato

Sweet potato

Turnip

Yam

Vegetables- Very High Oxalate

Rhubarb

Spinach (cooked)

Spinach (raw)

Fruits – Low oxalate

Figs

Prune juice

Apple

Apricot

Banana

Blackberries

Blueberries

Cherries

Grapes

Lemon

Lime

Mango

Melon

Nectarine

Peach

Pear

Plum

Strawberries

Watermelon

Fruits – Moderate oxalate

Avokado

Date

Figs

Grapefruit

Kiwi

Pineapple (dried)

Tomato juice

Fruits – High oxalate

Carrot juice

Orange

Pineapple (canned)

Raspberries 

More ways to reduce adverse health effects of oxalate

  • Boil vegetables – Boiling and draining vegetables can reduce their oxalate content by almost 90 percent.
  • Soak nuts and legumes – Soaking activates certain enzymes that degrade oxalate, making it less bioavailable for absorption.
  • Increase magnesium intake – Magnesium is an essential mineral that can help inhibit intestinal oxalate absorption and may lower the risk of oxalate stone formation.
  • Take probiotics – Certain beneficial bacteria, such as Oxalobacter formigenes, break down dietary oxalate in the intestines, significantly reducing oxalate absorption.
  • Drink enough water – Staying hydrated can reduce kidney stone formation by diluting oxalate concentrations in urine.
  • Enjoy calcium-rich foods – Calcium binds to oxalate, and combining oxalate-containing foods with calcium can inhibit oxalate absorption and help prevent kidney stones.
  • Avoid excessive vitamin C intake – Vitamin C can be converted into oxalic acid, which may cause oxalate buildup in the body, especially when taking high doses of vitamin C supplements.

 

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Email: info@airsidemedicalcentre.com

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