About Oxalates

eating low oxalate food

Many healthy foods are high in oxalate content and for a few people, consuming large amounts of these can lead to pain, kidney stones and health problems.   I experienced this and wanted to create a resource page for others.   I'm not here to give any medical advice.   I made my decisions after consulting with my doctors and urology specialist.  A low-oxalate diet may or may not help you.  Here are some useful links in regards to low oxalate eating:

Low Oxalate Information Links

Is too Much Spinach Bad for you?

The importance of rotating your greens


Yahoo Trying Low Oxalates Group  This online community provides the most up-to-date, extensive, accurate listing of the oxalate content in foods.   Access the latest articles and connect with others who have found success with the low oxalate diet.  Find healthy alternatives to high oxalate foods.  Free Membership.  Approval takes a couple of days (to weed out spammers).

Low Oxalate Cookbook

The Low Oxalate Cookbook is an excellent resource published by the VP foundation and includes:
  • Over 400 newly tested foods
  • Over 250 new recipes
  • Numeric oxalate values table

This is not a mass produced inexpensive cookbook. Tons of research and testing has gone into it. Pricing varies, so before ordering, check out each option fully (shipping location, membership fee, etc). You can order direct from the VP foundation or from Amazon.com or amazon.ca.


Hard to Find Low Oxalate Foods

These are some of my favorite low-oxalate products:  Please refer to the Trying Low Oxalates Yahoo Group Resource Files for a comprehensive list of foods.  Testing is compiled from the VP Foundation, the Low Oxolate Cookbook and the Autism Oxalate Project.  The Yahoo Group has a downloadable spreadsheet you can edit/customize for your own personal use.   Make sure you check the serving size.  For example, one cup of popcorn is low oxalate.  Three cups of popcorn is high.  One tsp of something could be low.  One Tbsp could be high.  Serving size is very important!  The following are just a few suggestions:

Low-oxalate Nut Products

low oxalate nut butter

Nuts are very high in oxalates.  Substitute nut butters with seed butter. You can also use nut oils for flavoring.  Although not all nut oils have been tested, they seem to be low in oxalate content.

Low-Oxalate Baking Supplies


Grains are generally high in oxalate.  Coconut "flour" is one of the few low oxalate flours available.  However, due to its nature, coconut flour does not bake like regular flour.  It is rather like a sponge.  It is best to google recipes.

Low-Oxalate Chocolate


low oxalate chocolateSadly, chocolate is very high in oxalate content.  You can substitute with white chocolate, however soy-free, additive-free white chocolate is very hard to find.  You can also use chocolate extract or chocolate stevia in place of cocoa.

White Chocolate Baking Bar (Not low sugar)
White Chocolate Baking Chips (Not low sugar)
Raw Cocoa Butter
Chocolate extract (has agave)
Chocolate extract (no sweeteners added)
Chocolate stevia

Low Oxalate Tea

I LOVE tea.  I have a cup or two everyday.  You can imagine my dismay when I found out black teas were very high in oxalate content.  Rooibos to the rescue!

Rooibos is a caffeine free, needle-like bush from South Africa and is part of the legume family.  Although rooibos is not actually a "tea", it does offer up many of the same benefits that you would find in tea leaves and has a great "tea" taste.  The teabag teas below have been officially tested as low oxalate.  I prefer to stick with rooibos loose leaf tea, but to each his own :)


Bigelow Orange & Spice Tea
Bigelow Red Raspberry
Bigelow Citrus Chamomile
Bigelow Plantation Mint
Bigelow Mint Medley
Bigelow Cozy Chamomile
Bigelow I love Lemon
Bigelow Perfect Peach
Bigelow Sweet Dreams

Not tested, but generally regarded as being low-oxalate:

Rooibos loose leaf tea  (avoid teas that have high oxalate spices like cinnamon, chocolate and chai)
Kukicha Twig Tea 

Low Oxalate Stevia


eating low oxalate foods

It looks like stevia extracts are low in oxalate content.  Two of my favorite SweetLeaf stevias were tested as very low oxalate content. 

My favorite SweetLeaf SteviaClear

SweetLeaf Chocolate Flavoured Stevia

Low Oxalate Spices

Due to their concentration, spices can be super high in oxalates.  The following spices have tested low for oxalate content.  But, serving size for some is only up to one teaspoon.

low oxalate substitute spices
White Pepper - Great alternative to normal pepper.



Low Oxalate Baking Extracts

low oxalate substitute for spices

Here's where things get interesting.   You can often substitute oils and extracts for spices.  Extracts are nuts or spices that have been distilled then dissolved in an alcohol base.  The alcohol evaporates while cooking.  Oils are much more concentrated and are made by extracting the oil from the nut, seed or plant.  They are not water soluble, so are best used with fats.  Both processes seem to lower the oxalate content in most spices and nuts (but not all have been tested).  The following are some hard to find extracts that you can substitute for high-oxalate spices.

Olive Nation supplies very hard to find spice and nut extracts:

Pure Cinnamon Extract
Pure Cinnamon Oil
Pure Chocoalte Extract
Pure Clove Extract
Pure Clove Oil
Pure ginger Extract
Pure ginger Oil
Pure Cardamom Extract
Pure Anise Extract
Pure Anise Oil
Pure Allspice Extract
Chai Extract 
Pumpkin Pie Natural Flavor Organic Extract (Oil based)
Pure Almond Extract

Cinnamon extract from iherb - This is the brand I've been using until I place my order with Olive Nation!  Excellent substitute for cinnamon!

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