OXALATES (7 High Oxalate Foods) Sensitive to Oxalates?

High Oxalate foods can lead to inflammation in your body. Here is a list of the 7 common foods highest in oxalates. The food with the highest oxalate content may surprise you! Too many oxalates will hurt anyone, including you.

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Ken D Berry, MD, is a Family Physician and has been practicing Family Medicine in Tennessee for over 20 years, having seen over 25,000 patients in his career so far.
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[talkdeb]

My own oxalate story --for several years I saw countless urologists for this horrible burning bladder I had. No infections ever. They had no answers. It turns out the green smoothies (spinach) and drinking almond milk was the cause. Oxalates.
I stopped all that and began living again. Thanks for covering this.

[alicerivas]

High in oxalates. 7)Raisin Bran; 6)Nave beans; 5) Beets; 4) Corn; 3) Baked potato; 2) almonds; and 1) spinach.

[carrotgold]

I had omitted almonds and spinach from my diet in 2002 when I had horrible lower back pains. I think the pain was radiating from my kidneys due to the oxalates. When my sister recently complained of mysterious kidney referred pain I asked her if she had been eating spinach and almonds. She said DAILY! All pain went away when she stopped eating them. 👍🤗🥳

[jpellx]

I have had kidney stones 5x. Been to 4 different urologist and no doctor has ever given me a list like this. Thank you Dr Berry.

[tinapaxton]

I would just warn folks to withdraw slowly! Last year, I tried to remove oxalates all at once and it HURT. My eyes felt like they had sand in them and my fibromyalgia pain skyrocketed. So, work your way down the oxalate scale gradually.

[charleenjackson]

My husband suffered from debilitating gout. Keto cured him. Something he was eating continued to cause a "twingy" feeling in his feet. He ate gobs of spinach. Once we learned about oxilates, he stopped with the spinach. Cleared up completely. He hasn't had a gout attack in over 4 years. Eats all the meat--including sausage--that he wants.

[mingkee]

I cannot eat spinach, even cooked, because I have bad reaction (mouth ulcers)
Yes, a lemon a day can reduce oxalate.

[ceilconstante]

Grateful to know this now but I went through years of horrible pain and thought I was eating healthy. Used to love Navy beans, corn bread, grits, spinach salads and definitely baked potatoes. I've never met Dr. Berry but he's radically improved my life!!

[shaboohshoobah]

Almonds were the last food I said goodbye to before going carnivore. I love them but dropped them because of the oxalate content. If you're an almond lover like me - trust me, you will survive (and thrive) without them.

[brianshaffneraclc]

So vindicating. Virtually all the veggies I've hated my whole life, but tried to cram down because I thought they were so healthy, are loaded with oxylates. Off the hook at last!

[Maggatoota]

Terrible vulvodynia back in the 1990’s. Went to the Mayo Clinic in Scottsdale, AZ where Dr R. Stuart Fowler was in charge of their Women’s Health Dept. After years of terrible suffering, he quickly told us what the problem was. It was so simple that my husband became very angry at the medical community for not helping us sooner. We followed his guidelines, which included a diet change and taking specific calcium supplements at that time. Everything began noticeably clearing up within one week. Oxalates are no joke.

[Lady_de_Lis]

For years, I ADORED spinach, but never understood why I would often get sick from it. I'm talking full blown food poisoning symptoms. It didn't always make me sick, but it was like a coin flip whether it would or not. So, for a long time, I figured I had bad luck with rotten or contaminated batches.

But then, one day, went to the store, bought the freshest organic spinach there, went straight home, cooked it, and ate it. I didn't feel great that night, but the next day was sick all day in bed.

That's when I figured I must have some sort of allergy to spinach. And when I looked it up, I finally learned about oxalates. And suddenly, it all made sense.

[jackwells]

I started eating per you're diet 6 months ago and I gotta say I love it. I've lost 60 lbs my BP is lower and I thank God I found you're channel. I still have more work to do but you gave me the road map and it's up to me to get where I need to be. Thanks Doc

[lloydhlavac]

I developed a kidney stone several years ago after I first went keto, because of all the high oxalate foods I was eating. I didn't figure it out until AFTER the stone, and I started researching causes. I cut out the high oxalate stuff, and started taking both potassium and magnesium citrate supplements daily, and drinking lemon water, just to be on the safe side. I never want to experience that kind of horrible pain again! Agony!

[TamaraJoy]

I am 1 week into removing Oxalates from my diet and even after just 2 days I could feel the difference in pain levels. I have been suffering from severe joint and muscle pains for years (57 year old)
Just removing Almonds and Spinach and potatoes has radically reduced pain in my hands and feet and knees. I wake up now and lie in bed thinking, Wow! Nothing hurts this morning! ❤❤❤

[maryfolks]

I'm shocked, I had no idea oxalate was making my RA and fibromialgia worse. I have the worst RA pain. Thank you Dr Berry for this type of info. Also thank you for being a true MD and sharing your knowledge with us. I appreciate you more than I could ever express. 🤗

[cindythomas]

I’ve been on a gluten free/ low to very low oxalate diet for 6 yrs and it’s been life changing for me! I can definitely tell if I eat too many oxalates in a day since I have painful “dumping” symptoms. I strongly recommend slowly lowering oxalates over time to avoid pretty intense dumping symptoms than can occur. Lowering too quickly causes the body to “dump” stored oxalates in the body quickly leading to lots of issues. This can be helped by slowly lowering from a high oxalate diet to a low oxalate diet over time to allow the body time to adjust. Mineral support, especially Magnesium is also very helpful! While dumping stored oxalates is beneficial, too much too soon is not. Slow and steady is my strategy. Thank you Dr Berry for talking about oxalates.

[richardmathews]

I began Keto for an autoimmune disease, PMR, and that got me off 15mg of Prednisone in 3 months, but I was also on methotrexate for my RA. Keto was helping with the RA, especially when I added a tin of sardines everyday, but progress was slow and I was only able to taper from 15mg to 12.5mg over 10 months. If I tried to taper too quickly I had terrible pain in my hands and wrists. In December of 2018 Dr. Berry uploaded a video announcing he was going to do carnivore, so December 26 I began Carnivore, and 30 days later I began tapering off methotrexate and was off in 2 weeks and was pain free. A week after I was off methotrexate I had a small Kale salad, and the following day had pain in my hands and wrists, Thinking this was just a coincidence I waited a week and had another salad, and the following day again had pain in my hands and wrists. I continued eating carnivore another couple of months before I tried another salad, this time with no problems. I now eat most meat with a little veg on the side. I can tell when I've eaten too many foods with oxalates, typically almonds because I begin to feel it in my hands. I feel my best when I eat just meat and eggs.

[Struwwel]

In my case, oxalates appear to have caused kidney disease. I had a kidney biopsy in January 2024 that showed my kidneys have suffered permanent damage from penetration of oxalate crystals. The biopsy report describes the penetration as "moderate, " so I'm hoping a lower oxalate diet will enable my kidneys to recover some function.

Surprisingly, I have no kidney stones. But I wasn't eating much calcium, and have two tablespoons of apple cider vinegar every day (one in the morning, one in the evening.)

The only food on your list of seven I had much of was almonds. I really liked almonds. People should know that tomato sauces, unfortunately, are also high in oxalates.

[timking]

Thank you. At 74 yrs old I've become extremely sensitive to oxalates. This only adds to being sensitive to sodium, sugar, dairy, and some glutens. Frustrating. Went through a number of kidney stone experiences resulting in CKD. This information apparently is not well known in the medical community, even among urologists.