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Oxalates

by Geri Walton ~ November 16th, 2008

oxalates,autism,kidney stones,vulval pain,vestibulodynia,vulvodynia,osteoporosisOxalates are organic substances found in all plant, animal, and human life. Our bodies convert other substances into oxalates through metabolic processes, and we consume oxalates when we eat plants or plant products that have them. In addition, oxalates are usually more dense in the leaves of a plant rather than its stem, root, or stalk.

For most people oxalates are not troublesome; however they can cause problem for certain people. For instance, doctors are finding oxalates can affect autistic children. Oxalates are also considered an antinutrient factor if you have osteopenia or osteoporosis because oxalates interfer with the absorption of calcium by binding to it and making it less absorbable. People with kidney stones, vulvar pain, Fibromyalgia Syndrome (FMS), or Chronic Fatigue Syndrome (CFS) may also benefit from eating a low oxalate diet.

To help you recognize the oxalate content in certain foods, here’s how some foods are categorized.

Oxalate Food Content

Very High High Moderate Low
Almonds
Broccoli
Buckwheat Flour
Beets and Beet
Greens
Chocolate
Chocolate Soy
Milk
Dandelion Greens
Endive, Raw
Miso
Parsley
Purslane
Tahini
Tea (green,
black, iced,
or instant)
Rhubarb
Sesame Seeds
Soy Flour
Soy Sauce
Spinach
Swiss Chard
Sunflower Seeds
Turnip Greens
Turnips
Apricots
Barley
Cashews
Chili Beans
Collard Greens
Cornmeal
Cream of Wheat
Figs
Great Northern
Beans
Grits
Kiwifruit
Melons
Mustard Greens
Navy Beans
Okra
Peanuts
Poppy Seeds
Potatoes
Raisin Bran
Shredded Wheat
Soy Beans
Soy Burger, Nuts, Yogurt
Spaghetti,
Whole-wheat
Sweet Potatoes
Tangerines
Tomato, Canned
Turmeric
Wheat Bran
Baked Beans
Black Pepper
Blackberries
Blueberries
Bulgur
Carrots
Caraway Seeds
Celery
Cloves
Cumin Seeds
Curry Powder
Green Beans
Kidney Beans
Mandarin Oranges
Mango
Oatmeal
Oranges
Peanut Butter
Pears
Pineapple
Pinto Beans
Pistachios
Prunes
Refried Beans
Soy Cheese
Soy Crackers
Soy Ice Cream
Squash, Summer
and Winter
Strawberries
Walnuts
Apples
Artichokes
Asparagus
Avocado
Banana
Brussell Sprouts
Cabbage
Cantaloupe
Cauliflower
Cherries
Chives
Corn
Cranberries
Flax Seed
Garbanzo Beans
Garlic
Grapefruit
Grapes
Lentils
Lettuce
Mangoes
Mushrooms
Onions
Papayas
Peas
Pumpkin
Sprouts
Tomato Juice

For more information on oxalates, here’s a few site that may help:

  • Development Spectrum. This site offers advice for oxalate diets and Autism.
  • Fibromyalgia Journal. This site provides information for fibromyalgia sufferers in relation to oxalates. They also offer information on a low oxylate diet.
  • Jackson Siegelbaum Gastroenterology. This site offers information for those people interested in oxalates and kidney stones.
  • Trying Low Oxalates. This is a group set up on yahoo for those wanting to explore a low oxalate diet. They also offer information and support on how to implement this diet and other methods of lowering oxalate exposure.
  • Vulval Pain Society. This is a confidential service for women who suffer from vulval pain due to vestibulodynia and vulvodynia. The Society was set up in 1996 by a doctor and nurse, and they discuss how a low oxalate diet can help sufferers.

In addition, there are also these two books that you may find helpful:

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