The low oxalate diet is simply eating healthy, non-toxic foods and reducing your daily oxalate intake to less than 100 mg per day. For those at high risk for kidney stones or who are battling debilitating symptoms gradually lowering oxalate intake to 50 mg per day is recommended.
When your urologist hands you a guide to a low oxalate diet it often seems overwhelming. You may feel hopeless and wonder how you’re going to follow it. Many people believe it to be an elimination diet and wonder what’s left to eat.
I’d like to encourage everyone embarking on this journey by saying it’s a whole foods diet rich in nutrients and variety. There are only a few extremely high oxalate foods that need to be eliminated from your diet.
Spinach ½ cup cooked = 755 mg oxalate
Rhubarb ½ cup = 400-500 mg oxalate
Almonds 1 ounce = 122 mg oxalate
Dark chocolate (90% cocoa) 1 ounce = 65–100 mg oxalate
Notice that these are foods that are often over-consumed as well.
Reducing your oxalate consumption often means making lower oxalate food choices to replace the higher oxalate foods or simply eating less of your favorite higher oxalate foods.
Learning the oxalate levels in foods is the key to success. You can find oxalate content of foods lists in my books and on two reliable sources online.
The Trying Low Oxalate (TLO) group page on Facebook: https://www.facebook.com/groups/TryingLowOxalates/
The Harvard Oxalate Table download: Harvard T.H. Chan School of Public Healthhttps://hsph.harvard.eduXLS[XLS] Oxalate Table
The low oxalate diet will lower your toxic burden, restore health and reduce weight due to it naturally limiting inflammation. I highly recommend eating fresh organic fruit, vegetables and grains to avoid the herbicide glyphosate which has been found to cause mitochondrial dysfunction. Most importantly, though, oxalate is produced by the glyphosate metabolism. Meats, seafood, and dairy are all extremely low in oxalates and highly recommended. These are rich in calcium, potassium and protein essential for building and repairing tissues. Calcium binds with oxalates in the digestive tract and prevents oxalate from being absorbed into the bloodstream.
My Instagram account and cookbooks are filled with low oxalate recipes to show that the diet is varied, tasty and easy to follow. Living low oxalate is a lifesaving and life-long diet.
Enjoy great recipes such as these:
Melinda Keen 