For individuals dealing with oxalate sensitivity, kidney stones, vulvar pain syndromes, or certain metabolic conditions, following a low oxalate diet can sometimes help reduce symptoms and improve overall comfort. Oxalates are naturally occurring compounds found in many plant foods. While most people can process them without difficulty, some individuals have trouble metabolizing or eliminating oxalates efficiently.
This guide provides an overview of the low oxalate diet, including food categories and practical tips for implementing the diet safely.
Much of the information presented here has been adapted from The Low Oxalate Cookbook published by the Vulvar Pain Foundation, an excellent resource that includes detailed food lists, recipes, cooking tips, and dietary strategies for managing oxalate intake. Another valuable source of updated information on oxalate content in foods is LowOxalate.info, which continues to compile new research and testing results.
What Are Oxalates?
Oxalates (oxalic acid and its salts) are compounds found naturally in many foods, especially plant-based foods such as vegetables, grains, fruits, nuts, and seeds. Oxalates can bind with minerals—especially calcium—in the digestive tract.
In most individuals, this binding is harmless. However, in people with oxalate sensitivity or impaired oxalate metabolism, oxalates may contribute to:
- Kidney stone formation
- Digestive discomfort
- Joint or muscle pain
- Vulvar pain syndromes
- Urinary irritation
- Inflammatory symptoms
Because oxalates occur naturally in many healthy foods, the goal of a low oxalate diet is not complete elimination, but rather moderation and reduction of high-oxalate foods.
How to Begin a Low Oxalate Diet
A common strategy when beginning this diet is to start with foods that are known to be low in oxalates. Once symptoms improve, foods from the moderate oxalate category can gradually be added back into the diet.
When reintroducing moderate oxalate foods, it is recommended to:
- Introduce one food at a time
- Eat a small portion for three consecutive days
- Monitor symptoms during that period
If symptoms do not worsen, the food can typically remain in the diet.
Most guidelines suggest limiting moderate oxalate foods to two servings per day, with a serving size typically defined as ½ cup unless otherwise specified.
Importantly, eliminating oxalates completely is not recommended, as the body can actually produce oxalates internally when intake is too low.
Foods That May Cause Irritation
Some foods may cause irritation even if they are not high in oxalates. These foods are sometimes marked with an asterisk (*) in oxalate food lists. When starting the diet, it may be helpful to avoid these foods initially and reintroduce them later if tolerated.
- Foods marked with (high) may show inconsistent testing results across studies.
- Foods marked with ?? have not been fully tested but may have anecdotal reports suggesting possible oxalate content or irritation potential.
Beverage Choices
Low Oxalate Beverages
- Barley water
- Apple juice
- Pineapple juice
- Lemonade or limeade (without peel)
- Milk
- Kukicha twig tea
- Certain herbal teas (such as chamomile or peppermint)
- Ginger ale
- Root beer
- Water
- Wine* (moderate intake)
Moderate Oxalate Beverages
- Coffee*
- Orange juice*
- Grape juice
- Cranberry juice*
- Beer*
High Oxalate Beverages
- Black tea
- Cocoa
- Chocolate milk
- Ovaltine
- Berry-based juices with high oxalate fruits
Condiments and Seasonings
Low Oxalate
- Fresh basil
- Chives
- Dill
- Dijon mustard (small amounts)
- Nutmeg (small amounts)
- Oregano
- Salt
- Vanilla extract
- Vinegar*
Moderate Oxalate
- Cinnamon
- Ginger
- Pepper
- Malt powder
High Oxalate
- Large amounts of cinnamon
- Excess pepper
- Soy sauce
Dairy Foods
Dairy foods are generally low in oxalates, and they can be helpful because the calcium they contain binds oxalates in the digestive tract, reducing absorption.
Low Oxalate Dairy
- Milk
- Butter
- Cheese
- Yogurt
- Buttermilk
Fats and Oils
Most fats contain very little oxalate.
Low Oxalate Fats
- Butter
- Margarine
- Mayonnaise
- Salad dressings
- Vegetable oils
Fruits
Low Oxalate Fruits
- Peeled apples
- Avocado
- Cherries
- Mango
- Papaya
- Melons (cantaloupe, honeydew, watermelon)
- Nectarines
- Green seedless grapes
- Golden raisins
Moderate Oxalate Fruits
- Apricots
- Oranges*
- Peaches
- Pears
- Pineapple
- Plums
- Some berries (in small portions)
High Oxalate Fruits
- Strawberries
- Raspberries
- Kiwi
- Rhubarb
- Figs (dried)
- Gooseberries
- Citrus peels
Grains and Breads
Low Oxalate Grains
- Cornflakes
- Egg noodles
- White rice
- Wild rice
- Rye bread
Moderate Oxalate Grains
- White bread
- Barley
- Brown rice
- Pasta
- Corn tortillas
- Crackers
- Spaghetti
High Oxalate Grains
- Whole wheat bread
- Oatmeal
- Wheat bran
- Wheat germ
- Whole wheat flour
- Popcorn
Legumes, Nuts, and Seeds
Low Oxalate
- Coconut
- Lentils
- Water chestnuts
Moderate Oxalate
- Cashews
- Lima beans
- Split peas
- Walnuts
- Firm tofu (small amounts)
High Oxalate
- Peanuts
- Pecans
- Sesame seeds
- Sunflower seeds
- Peanut butter
- Many soy products
Meat, Poultry, and Fish
Animal proteins are generally very low in oxalates.
Low Oxalate Meats
- Beef
- Chicken
- Turkey
- Pork
- Lamb
- Eggs
- Fish (such as haddock, flounder, and plaice)
- Hamburger
- Ham
Moderate Oxalate Meats
- Liver
- Kidney
- Sardines
Key Tips for Success on a Low Oxalate Diet
- Focus on low oxalate foods first
- Introduce moderate foods slowly and one at a time
- Limit moderate oxalate foods to two servings daily
- Completely eliminate high oxalate foods
- Maintain adequate calcium intake, which helps bind oxalates in the gut
- Drink plenty of water to support elimination
The Bottom Line
A low oxalate diet can be an effective strategy for individuals with oxalate sensitivity or related conditions. By emphasizing low oxalate foods while limiting higher oxalate sources, many people experience improvement in symptoms.
Because oxalate metabolism varies from person to person, dietary changes should be tailored individually and monitored carefully.
Important Medical Disclaimer
The material contained within this document is not intended to replace the services and/or medical advice of a licensed healthcare practitioner, nor is it meant to encourage diagnosis or treatment of disease.
This material has not been reviewed by the Food and Drug Administration (FDA) and is provided strictly for educational purposes only.
Health Training Associates (and associates/affiliates) does not accept legal responsibility for any problems arising from experimentation with the information described herein. Any application of suggestions set forth in this document is at the reader’s discretion and sole risk.
Implementation or experimentation with any supplements, herbs, dietary changes, medications, or lifestyle changes should always be discussed with your (or your child’s) personal physician or qualified healthcare provider first.