SEARCH

AEX Blog: Teresa's Corner

Explaining the Low Oxalate Diet
Michelle Friedrich
/ Categories: Diet

Explaining the Low Oxalate Diet

Oxalic acid, or oxalate, is an organic acid found in a variety of fruits and vegetables such as spinach, celery, beets, grapes, kiwi, and figs. Nuts such as almonds and peanuts also have a relatively high content of oxalates. The foods mentioned obviously have significant nutritional value, so why might their high oxalate content be problematic? For one, oxalic acid chelates, or binds, calcium, inhibiting its absorption and increasing its excretion. However, oxalates may be most familiar in the medical realm due to its role in the formation of kidney stones. Dietary oxalates may contribute to as much as 80% of the urinary oxalates in individuals with recurrent kidney stones, suggesting that restricting high oxalate foods may be beneficial. Oxalates may also be problematic for those with poor intestinal health or leaky gut syndrome. 1(768-769)

The anaerobic bacterium Oxalobacter formigenes colonizes the intestinal tract and metabolizes oxalates. In individuals with healthy gut flora and appropriate numbers of oxalobacter formingenes, diets high in oxalates are typically not concerning. However, absence of colonization with this bacteria in the presence of leaky gut syndrome can result in the formation of oxalate crystals that are absorbed and subsequently damage tissues. In the kidney, crystallization of oxalates leads to kidney stones. The oxalate crystals deposited in other locations such as bone, skin, and joints may cause pain, an irritable bowel, and skin sensitivities. This has special relevance for children with autism as the prevalence of GI issues in children with autism spectrum disorders may be as high as 70%. 2(454-456), 3 Thus, though diets low in oxalates are a relatively new diet in regards to autism, there may be a benefit to be derived from their use, particularly if caregivers have observed the symptoms mentioned above in children who consume foods high in oxalates.

A diet low in oxalates is typically defined as one that contains less than 50 milligrams of oxalate per day. Foods that have a very high oxalate content and contain more than 50 milligrams in one serving are: beets, okra, spinach, swiss chard, figs, and rhubarb, buckwheat, almonds, peanuts, peanut butter, and sesame seeds. These foods should be avoided. The good news is there are many good, nutritious foods with a low-to-medium content of oxalates that can be included on a diet low in oxalates. These foods include cooked and dry cereals without nuts, cherries, cantaloupe, red peppers, zucchini, eggs, beef, chicken, and turkey. Though by no means a complete list, the foods listed provide examples of the various oxalate content of a variety of foods. The aforementioned very high oxalate foods coupled with the high oxalate foods should be avoided. Foods from the moderate oxalate content list should be consumed at no more than two to three servings per day. 1(769-771)

Foods with a High Content of Oxalates (>10 milligrams per serving):
Celery
Green beans
Kale
Green Peppers
Potatoes
Sweet Potatoes
Yellow Summer Squash
Canned Tomato Sauce
Kiwi
Concord Grapes
Popcorn
Whole Wheat Flour and Bread
Wheat Germ
Oatmeal
Chocolate

Foods with a Moderate Content of Oxalates (6 to 10 milligrams per serving):
Broccoli
Carrots
Cucumber
Lettuce
Apples
Oranges
Corn, Cornbread, Corn Tortillas, Cornmeal, and Cornstarch
Brown Rice
Dill

Foods with a Low Content of Oxalates (2 to 5 milligrams per serving):
Red Peppers
Zucchini
Avocado
Cantaloupe
Lemons
White Rice and Wild Rice
Beef
Chicken
Turkey
Eggs
Fish (haddock, flounder)
Cinnamon


References:
1. Murray MT, Pizzorno J. The Encyclopedia of Natural Medicine, 3rd Edition. New York, NY: Atria Paperback; 2012.
2. Kohlstadt I. Advancing Medicine with Food and Nutrients, 2nd Edition. Boca Raton, FL: CRC Press; 2012.
3. Chaidez V, Hansen RL, Hertz-Picciotto I. Gastrointestinal problems in children with autism, developmental delays, or typical development. J Autism Dev Disord. 2014;44(5):1117-1127. Doi:10.1007/s10803-013-1973-x.
Previous Article 5 Self-Care Essentials to Benefit a Child’s Recovery
Next Article Red Light, Green Light: Carbohydrate Edition
Print
1457 Rate this article:
No rating
Tags: Leaky GutOxalateLow Oxalate Foods
Michelle Friedrich

Michelle FriedrichMichelle Friedrich

Michelle Friedrich has a bachelor’s degree in biology from Sacred Heart University and recently obtained her master’s degree in nutrition from the University of Bridgeport.

Other posts by Michelle Friedrich
Contact author Full biography

Full biography

Michelle Friedrich has a bachelor’s degree in biology from Sacred Heart University and recently obtained her master’s degree in nutrition from the University of Bridgeport. She has worked in the food manufacturing industry for over ten years and recently became an intern with The Autism Exchange as she embarks on a career in the field of nutrition.

x

    Please login or register to post comments.

    Name:
    Email:
    Subject:
    Message:
    x