Low Oxalate Diet: Overview, Food Lists, and How It Works

Oxalate is an antinutrient found in certain foods that can be harmful to the body in large amounts. 

Most healthy people who eat a varied diet do not necessarily need to worry about following a low oxalate diet. However, people who need to avoid foods high in high oxalates include those who:

• Follow a restrictive diet
• Have medical issues that impair their ability to tolerate oxalates
• Suffer from the following conditions:
  • Kidney stones
  • Urinary issues
  • Fibromyalgia
  • Joint pain or stiffness
  • Migraines
  • Dizziness
  • Brain fog
  • Inflammatory bowel disease and other gut issues

Conditions for which doctors may recommend a low oxalate diet include:

• Inflammation
• Joint pain and arthritis
• Kidney stones
• Gastrointestinal issues
• Gut microbiome imbalance
• Slow growth in children
• Fatigue
• Brain fog
• Autoimmune disorders
• Autism

Beginner approach

If you consume about 2,000 calories per day, you can start with the following guidelines:

• Get your protein from animal sources (very low oxalate)
• Get at least 20% of your calories from fat (very low oxalate) 

Limit your low oxalate herb and spice intake to about 1 teaspoon per day.

Your oxalate intake will be 40-60 mg on most days. This is a fantastic method for people who are just starting a low oxalate diet or who do not want to keep track of every bite of food.

If you follow this method, you can consume as many low oxalate foods as you want, as well as 1-2 portions of medium oxalate foods a day.

Counting and measuring approach

This is an excellent approach for people who want to make extra sure that they obtain 40-60 mg of oxalates a day. It involves frequent measuring and tracking of oxalate levels in your food and is similar to counting calories.

This method may appeal to you if you are scientifically oriented or if you have a tendency to eat too many oxalates when not keeping track.

• Advantages
  • Accuracy
  • Peace of mind
  • Can be tweaked to allow for greater or lower daily oxalate intake
• Disadvantages
  • Time-consuming 
  • Requires extra dedication
  • May be stressful
  • Can cause severe dumping or detoxifying symptoms if you previously consumed a very high oxalate diet

Hit and miss approach

You may appreciate this approach if you want to start slowly, have other dietary considerations, or are used to eating a very high oxalate diet. This method often involves gradually eliminating high oxalate items from your diet for a few weeks until you feel you have reached a suitable level for your health needs.

You can also substitute high oxalate foods with low oxalate or medium oxalate foods.

• Advantages
  • Flexibility
  • Allows you to adjust to the diet slowly
  • Reduces the likelihood of severe dumping or detoxifying symptoms
  • Allows you to start a low oxalate diet with a simple list of foods
• Disadvantages
  • May be too slow for some
  • Lack of immediate results can cause some to abandon the diet prematurely
  • Too tempting to consume a high amount of medium oxalate foods

Pro approach

If you desire flexibility and are confident in your ability to adapt your diet to fit your needs, this may be the right strategy for you. This method involves combining two or more of the approaches above until you can consistently reach your daily oxalate goals in a way that best suits your lifestyle and preferences.

• Advantages
  • Total flexibility
  • Tailored to fit your lifestyle and needs
  • May be more sustainable for long-term low oxalate dieters
• Disadvantages
  • Not for people who are more structured about their diet
  • May be hard for beginners
  • May be difficult to accurately estimate your oxalate intake
  • May lead to too much oxalate consumption

1. Lowers the risk of kidney stones

An unbalanced intake of oxalates and calcium is linked with calcium oxalate crystals, a type of kidney stone. Following a low oxalate diet and having adequate calcium can lower the risk of developing kidney stones.

2. Helps with hypothyroidism

The high concentration of oxalates in glands such as the thyroid can impair thyroid gland function, resulting in hypothyroidism and associated symptoms.

3. Relieves vulvodynia

Vulvodynia is a medical disorder that causes irritation, discomfort, and burning around the vaginal opening. Although the exact cause of vulvar discomfort has yet to be determined, doctors often recommend a low oxalate diet to alleviate discomfort.

4. Helps prevent cystic fibrosis complications

People with cystic fibrosis have been found to have an increased amount of oxalates in their urine and are at a higher risk of kidney stones. Following a low oxalate diet may help prevent

complications of cystic fibrosis such as hyperoxaluria.

5. May be good for people with autism

A low oxalate diet may be recommended for children with autism. Studies have found that children with autism may have impaired renal excretion, which means they are unable to eliminate toxins from their bodies as efficiently. They may have gut dysbiosis, which may cause oxalates to leave the intestines and cross the blood borders, resulting in neurological difficulties and behavioral changes.

Restricts nutritious foods

Many foods high in oxalates are also healthy and nutritious, such as spinach, beets, oranges, and other fruits and vegetables. Following a low oxalate diet can cause you to miss out on important nutrients obtained from these foods, such as fiber, protein, and vitamin C.

May cause hypersensitivity to oxalic acid

When oxalates are reduced, the body progressively gets more immune to lower oxalate foods in the stomach. This makes it difficult to lower oxalate levels because, over time, the body will no longer be able to tolerate even low oxalate foods.

Excess accumulation of yeast

A low oxalate diet may contribute to gut imbalances, which can result in yeast overgrowth. Yeast provides a breeding ground for oxalates. As a result, people who have fungal infections, such as candida or aspergillus, often have large oxalate crystals in their sinuses and lungs.