Oxalate Foods

Oxalates are naturally occurring substances that are found in plants, animals and humans. Chemically, oxalates are organic acids and there are many oxalate foods that are a source of this chemical molecule. Oxalates are important molecules in metabolism because they tend to react with calcium in the body and crystallize. Thus, although this can be helpful to regulate the amount of calcium in the body, these crystals can form and get lodged in the body tissues, causing pain and inflammation. These crystal can especially be painful if they are obstructive in nature due to their location.

On most occasions, the gastrointestinal tract does not absorb much of the oxalate from the diet. Thus, the oxalate that is ingested will either be metabolized by the flora of the gut or will be passed out through the feces. However, in certain conditions, like leaky gut syndrome, oxalates may be absorbed into the body, causing problems. Given below are details regarding high and low oxalate foods and when to have a diet that is low in oxalates.

High Oxalate Foods List
There are many reasons why a person needs to be wary of taking in foods that are high in oxalates. Firstly, as mentioned above, oxalate tends to bind to calcium in the body. Calcium plays a vital role in body, like in forming bones, hence, one needs to ensure that there is adequate amount of calcium in the body. If a person has a diet that is high in oxalate foods, then this oxalate may bind with the calcium in the gut, preventing it from being absorbed into the body. Hence, people that have a tendency to have calcium deficiency in the body, these are the high oxalate foods to avoid:

• Blackberries
• Blueberries
• Concord grapes
• Red currants
• Dewberries
• Fruit cocktail
• Gooseberries
• Lemon peel
• Lime peel
• Orange peel
• Raspberries
• Rhubarb
• Strawberries
• Tangerines
• Beans
• Celery
• Okra
• Parsley
• Spinach
• Peanut butter
• Tofu
• Nuts like peanuts and pecans
• Chocolate
• Wheat germ
• Beer
• Cocoa

Low Oxalate Foods List
One of the most common type of kidney stone in the body are calcium oxalate kidney stones. These constitute for about 80% of all kidney stones seen in humans. These are calcium oxalate crystals that have precipitated and can get lodged anywhere along the course of the urinary tract. Contrary to what was believed, that an increase in the intake of calcium can lead to kidney stones, it is actually a decrease in the intake of calcium that can lead to an increase in the tendency to form kidney stones. This is because, as there is no calcium to bind with the oxalates in the intestinal tract, the oxalates are absorbed into the body, leading to kidney stones. Hence, to prevent the formation of kidney stones, what is advocated is a diet that is moderate in calcium and low in oxalate. Hence, it is best to avoid high oxalate foods for kidney stones prevention. Given below is a list of foods that are low in their oxalate content and so, are highly recommended as a part of kidney stones diet:

• Avocado
• Berries
• Grapefruit
• Mangoes
• Melon
• Peach
• Plums
• Cabbage
• Sprouts
• Cauliflower
• Mushrooms
• Onions
• Potato
• Green Peas
• Skim milk and buttermilk
• Bacon
• Mayonnaise
• Jelly
• Lemon
• Macaroni
• Rice
• Bread

This was all about high and low oxalate foods and when to avoid foods that have a very high content of oxalate. In the end, moderation is the key. However, if you suffer from kidney stones, then it is best to avoid foods that are high in oxalates.