How To Get An Accurate Low Oxalate Food List

by Heidi on March 26, 2012

The first and most important step when starting a low oxalate diet is to get a copy of an accurate low oxalate food list.  Unfortunately, the internet and even well-meaning doctors often supply inaccurate, out-of-date food lists that can prevent healing on a low oxalate diet (see Why are the Low Oxalate Food Lists so Inconsistent?).  Luckily, there is an easy, free way to get a comprehensive, up-to-date and accurate low oxalate food list–usually in less than 48 hours!

Low Oxalate Asparagus Asparagus — Just one of the many low oxalate veggies you will find on your up-to-date and accurate low oxalate food list.

The Trying Low Oxalates Yahoo Group is a dedicated group of low oxalate dieters, led by oxalate researcher Susan Owens.  They keep a current and accurate low oxalate food list on file, which contains the oxalate content of all foods that have been tested with the newer, more accurate techniques.  To access this list for free, just follow these nine easy steps.

1.) Click on this link, Trying Low Oxalates Yahoo Group, to go to Trying Low Oxalates Yahoo Group website.

2.) At the website, you will see a short description of the group, plus an option to join.  Click on the “join this group” icon on the upper right-hand side of the page.

3.) Yahoo will first ask you to sign into your Yahoo account or to create a Yahoo account.  If you need to create an account, they will ask you for information like your name, email address etc., plus you will be given a lot of privacy options.  Once you have created your account and are signed in, a short application will pop up for the Trying Low Oxalates Group (if not go back to their webpage and click on the “join this group” icon again).  Be sure to click on the option to view posts  on the website, NOT the option to receive individual emails (which can be as many as 200 a day).  You can change this later if you wish, but for right now all you want is access to an accurate low oxalate food list (and maybe some of the group’s other fabulous resources.)  My application only had four questions and ended with a CAPTA code (one of those codes that tests to see if you are a person).

4.)  After you’ve submitted the application, sit back and wait. If you are a person, not a spammer, you will be accepted into the group within about 24-48 hours (it took a few days for me to get access to this group, but some people report being instantaneously approved).  You may also want to use this time to preview the short but accurate low oxalate food list at  the Autism Oxalate Project’s Recipe and Food List Page.

Low Oxalate Pumpkins Low Oxalate Pumpkins are often mislabeled as high oxalate on out-of-date low oxalate lists.

5.) Once you are accepted into the Trying Low Oxalates Yahoo Group, follow the instructions supplied in the welcome email to access the website. (Alternatively, sign into yahoo and go click on the link to the group. You should get access.)

6.) Once you’re back at the website with full membership access, find the box in the top left corner which says “home” “messages” etc.  Click on “File.”  Scroll down a little until you see “Information about Foods.”  Click on this.  Scroll down a little bit more until you see “Oxalate Spreadsheets.”  Click on this, and you have arrived!!!

7.)  Once you are in the oxalate spreadsheets section, you will find 2 versions of the most current, comprehensive and accurate low oxalate food list available anywhere (Note: sometimes an extra trial version is available–you may have to compare or ask).   One list is a monster PDF file (194 pgs at last count!).  One is an Excel File.  You will eventually want both (I’ll tell you why in an upcoming post).  For now we’re going to start with the PDF file.  Double click on the file (its the one with the reddish icon that ends with .pdf) .  When the list comes up, move your cursor over the bottom center of the page until the options box becomes visible.  The first icon is the “save a copy” command.  Click on this (or type Shift + Ctrl + S) and save a copy to your computer or disk.  I like having the  low oxalate food list icon on my desktop for easy reference, so if you are unsure where to put it, try saving it to your desktop first.  You can always move it later.

8.) Once you have saved the low oxalate food list to your computer, it becomes much more usable!  Click on “edit” in the top left-corner, then scroll down to “find.”  Click on “find” and a nifty little search box pops up in the top right hand corner of your screen (you can also just type control + f to get the search box). This is why I LOVE the PDF version of the food list.  Type in a food like “beans, kidney,” hit enter, and Bam!  It takes you right to the kidney beans entry, and you now know kidney beans have 11.1 mg. oxalate per half cup.  (Note: It takes a little practice to learn how to use the find feature and how the table is organized.  For example, if you type kidney beans into the search box, it will take you to the substitution chart repeatedly, but never to the entry for kidney beans.)

high oxalate carrots High oxalate carrots are often mislabled as medium oxalate on out-of-date low oxalate lists.

9.) Congratulations!  You now have the most comprehensive, up-to-date and accurate low oxalate food list available!  And you are now an official member of the Trying Low Oxalates Yahoo Group.  When you get tired of looking up the oxalate content of your favorite foods, go on back to the group’s website and get acquainted with the other fabulous resources they have available in the file section, data base, links section etc.  You will find a incredible wealth of information! You may also want to start looking at the messages on the message board and if you like, post a question to the list.  We are a friendly bunch and are always ready to help newcomers.

Did you enjoy this post?  Were you able to access the list without too much trouble? Let me know if you have any questions or run into any problems accessing your list by leaving me a comment in the comment section below.

Photo credits go to for Asparagus,  to DrBacchus for Pumpkins and to color line for Carrots.

{ 64 comments… read them below or add one }

Ryan k July 28, 2012 at 9:24 pm

Thank you for this website. I have put on a low ox diet with salt restrictions and going crazy looking for info. I am looking for books and cook books if you can recommend anything that would be great. At 36 I’ve been fighting stone now 18 years. Finally a specialist recognized something and put me on this diet. I will do anything at this point to stop stone development or slow it down. Also im glad to be searching for this diet as I have found a lot about autism diets. While I don’t have kids with autism my brother does and I will pass this info along.
Thanks again,


Heidi July 29, 2012 at 2:05 am

Hi, Ryan.
Glad you found me. At the moment there is only one low oxalate cookbook available. It is called the Low Oxalate Cookbook 2 and it is published by the VP Foundation. I have ordering info on my resource page here. If you join the Trying Low Oxalates Group to get your food list, you will also find a lot of information in their files section and an extensive recipe database under applications (a link to this database is also on my resources page). Most of these recipes feature whole foods or commercial foods that are easily substituted with homemade foods (such as commercial chicken broth can easily be replaced with homemade low salt chicken broth), so salt restriction should be relatively easy for you with these recipes.
I hope this diet helps you.
Take care,


Joanne Williams September 18, 2012 at 11:50 pm

Thank you for the information you provide – I found it very useful.


Heidi September 19, 2012 at 4:20 am

You’re welcome, Joanne. Thanks for stopping by.


devorah September 22, 2012 at 12:32 am

wondering if red yeast rice is low in oxalates


Heidi September 23, 2012 at 12:40 am

As far as I know red yeast rice has not been tested for oxalate content.
Sorry I couldn’t help you.


Sandy Prendergast October 13, 2012 at 7:18 pm

Wow! What a great help. Love the edit find idea. Sandy


Heidi October 14, 2012 at 12:50 am

Yes, the find feature is a life saver! You can also just hit {control + f} to bring up the find box.


Claire Merritt October 14, 2012 at 5:02 pm

Hi Heidi,
I’m hoping a LO diet will help with my fibromyalgia, which I’ve had for 15 years. Thanks for the info about the yahoo group, I have joined and accessed the amazing food lists. Very helpful for fruit & veg and other basic foods, but…
My main problem is that I’m in the UK, and most of the info available seems to be American. Most of the branded foods etc are completely alien to me! Does anybody know whether there are English-food-based lists anywhere?

Thanks again for this resource.


Heidi October 15, 2012 at 2:05 am

Thanks, Claire.
I’m hoping to get a resource page started for my UK readers this week. I’m sorry to report I don’t have much for you at this time, but hopefully you’ll be able to use the comments section to tell me what is most difficult for you, so I can start to pull together more information. And maybe the comments section will give you the chance to help each other.
I hope you find healing soon.
Take care.


L. Bagwell November 2, 2012 at 12:18 am

Thanks so much for this great resource. You’ve explained it very well, making it quick & easy to download this valuable database.


Kyle Freeman November 12, 2012 at 8:42 am

Thanks so much for all your wonderful information!

I have a question regarding the PDF. I noticed that some of the same foods are listed as low sometimes and medium or high other times. I’m guessing this relates to who was testing and how they did it. But how do you recommend reconciling those differences?



Heidi November 28, 2012 at 3:10 am

Hi, Kyle.
The answer to this question is a post in itself, one I should probably write soon. The short answer is that most of the differences have to do with either differences between brands, differences between plant varieties, different testing methods, or different serving sizes. The serving size and brand ones are pretty easy. Just go with what it says. Same with varieties, unless you don’t know the variety of apple/tomato etc. Then you might want to use an average. You also might want to use an average with different testing methods. One other suggestion is to look at the testing source. If it is listed as the Autism Oxalate Project or the Vulvar Pain Foundation Newsletter, then we know that these were tested recently by a reputable lab using modern testing techniques. The Low Oxalate Cookbook 2 values are averages from the scientific literature that were calculated and approved by Dr. Michael Liebman (Oxalate Researcher from the University of Wyoming). They are accurate enough to use, but may be slightly different than some of the newer values. If in doubt, I would go with the newer value.
Hope this helps.


Josie February 13, 2013 at 3:25 am

Hello and thanks for this website. I just joined the group and found the food list easy to use. In the group site most people speak of following LOD for autism but not much talked about LOD for kidney stones…why is it that? I was put on a LOD after several kidney stones incidents(Calcium Oxalte and Uric stones) that all led to surgical removal so I will be following this LOD for hopefully preventing any other stones forming. It would be nice to hear what other people suffering or have suffered from kidney stones are doing and sharing their information…also I got confused with the carrots on the list…..1/2 c. serving raw is 15.27 Cal. Oxalate per serv.,while same carrots steamed are more 17.39 Cal. Oxalate per serv. I thought cooking any vegetable(boiled or steamed) would make it somewhat lower in oxalates, is this not always the case? Another question from this food list is on the “notes” section, they give the low substitute for that high oxalate food which I really appreciate that… does this substitute food have the same nutrients as the original high oxalate food? for example, carrots..they subst. with turnips…will turnips give the same kind of nutrients as carrots? Thank you for all your information and help!


Heidi February 18, 2013 at 3:45 am

Welcome, Josie.
Cooking vegetables often reduces the oxalate content because some portion of the soluble oxalate content cooks out (depends on cooking method, vegetable, cooking time etc.). Steaming carrots reduces the oxalate content a little bit. It also causes the carrots to shrink, so you can get more of the slightly lower oxalate carrots coins into your “1/2 cup” serving. So the increase in oxalate corresponds to the increase in the amount of carrots eaten. Same is true with a lot of veggies in the list. Think about how much greens shrink. 2-3 cups of raw chopped greens cooks down to about 1/2 cup cooked greens.

Nutrient content depends on the actual food eaten, how it was grown, where it was grown etc. So, no the substitutes won’t have the same nutrition, but they often have comparable nutrition. Mustard greens and dinosaur kale have different nutrition than spinach, but are just as nutritious in their own right. In fact, if you have oxalate-related symptoms, then they are more nutritious for you.

The Trying Low Oxalates Group was formed by oxalate researcher Susan Owens of the Autism Oxalate Institute. It was started to assist parents who wanted to try the Low Oxalate Diet to help their autistic children, so you are right. Many of the site users are dealing with autism (the first non-kidney-related disease to be linked with high oxalate levels in a peer-reviewed scientific journal). However, many of the list participants are using the low oxalate diet as part of their therapy for kidney stones, fibromyalgia, vulvar pain, arthritis, chronic fatigue, “brain fog” etc. They are a friendly bunch and welcome all participants. You might have to wade through the many topics, however, to find those that are relevant to you.

Hope this helps.


Heather Giove March 22, 2013 at 5:35 am

What number is considered high oxalates, so I know what to look for


Heidi March 23, 2013 at 3:50 am

Most people consider a low oxalate food to be under 5mg. oxalate per serving, a medium oxalate food to be between 5 mg. and 15 mg. oxalate per serving, and a high oxalate food to be above 15 mg. oxalate per serving. This makes sense if you are trying to limit your oxalate content to 40-60 mg. per day, which is generally recommended for a low oxalate diet. However, not all high oxalate foods are created equal! You definitely don’t want to eat spinach, which is ridiculously high oxalate at 570 mg. per half cup steamed. But carrots are also high oxalate at 15.3 mg. per half cup raw (or medium oxalate at 9.1 mg. oxalate if you boil them and throw out the cooking water), so raw carrots could be eaten occasionally in small amounts even though they are technically a high oxalate food.


Indian Gal April 5, 2013 at 3:10 am

Thanks Heidi for putting together this wonderful website. I just started low oxalate diet and I had a 3 page hand-out from my doctor to begin with. Until I found your website that led me to the aforementioned Yahoo Group, I was completely in dark. My discomfort was enough to get me depressed but this diet sounded like a life sentence. Thank you for the wealth of information that you have shared here for newbies like myself. Just so you know, I’m from India and your curry powder recipe has saved me! The curcumin extract trick was the best! I grew up on turmeric and giving that up was so hard but now I have curcumin to replace it with it! Thank goodness! I’m still bummed about about giving up coriander powder but I’ll live. ;)
I’m already exploring new recipes and I wanted to share this one in particular. I love Italian food and I see that most pastas are listed as High or medium and so I started exploring rice recipes. Of course risotto is Italian and so I made it this past weekend to get my Italian fix. It is totally low oxalate as it is made with rice, peas, mushrooms and cheese. And delicious! :) Here it is:

Thanks again for this website.


Heidi April 6, 2013 at 9:07 am

You are welcome! I’m glad you’re finding my site useful. I love the curcumin extract trick, too. I put it in a lot of stuff! And thanks for the recipe. It does sound yummy! I also replaced pasta with rice quite a bit in the beginning. You might also try spaghetti squash as a pasta alternative or make long shredded strips of zucchini with a mandolin, then saute them in olive oil or ghee. “Zucchini pasta” is the best!


Shannon April 7, 2013 at 12:38 am

I appreciate what you are doing.
I am someone who is a nutritionally healing survivor of many afflictions that nearly ended my life in 2006.
Food is medicine and learning about it is essential, but, to many, it’s overwhelming to begin the learning and U-Turn.
I believe in making things simple, to help, and teach in encouraging and hopeful ways.
I was excited about your information, but… to be honest, after all the strings attached, I now want to ask how to unsubscribe, be removed form the group, etc. If you can just do it for me, please do.
I can find, and use the same information in simpler, easier ways, and use it to help without the strings and hoops – almost like a secret and elite club. Not my style.


Heidi April 7, 2013 at 7:59 am

Hi, Shannon.

Thanks for your comment. I’m not sure what group your are referring to. My website is a personal blog meant to share information and recipes with people who are interested in the low oxalate diet. There are no strings attached. This is all free information that you may read or use if you find it helpful.

Perhaps you are referring to the Trying Low Oxalates Group? That group is associated with the Autism Oxalate Project. If you are a member of that group, you will have to access your account on Yahoo to unsubscribe. I personally find the free information in their files very useful, enjoy my contact with other members, and have never felt like there were strings attached. But the emails can be overwhelming if you choose to receive emails instead of reading the information on their website, and some conversations are hard to follow. I just pick and chose what to read when I have the time or interest.

Hope this helps.


LINDA H April 17, 2013 at 12:48 pm



Heidi April 20, 2013 at 1:15 am

Please ask your doctor this question, Linda. I personally wouldn’t recommend a high oxalate diet to anyone with thyroid issues, but whether a low or medium oxalate diet is best, I don’t know.
Good luck.


Michal Piják, MD August 9, 2013 at 10:17 pm

It is important to know, whether your hyperparathyroidism is primary or secondary. A special form of HPP is tertiary HPP, which can develop in patients with secondary HPP, usually in those with chronic renal failure Mild forms of primary HPP without renal impairement can be treated conservatively, without surgery. Low oxalate diet is good for prevention of all forms of kidney stones and can be potententiated by high intake of dairy. Calcium present in dairy inhibits intestinal absorbtion of oxalates and in case of secondary HPP, it may supress secretion of parathormone and prevent metabolic bone disease. In all cases of secondary HPP, primary cause should be treated such as celiac disease etc.


Eric June 28, 2013 at 11:10 pm

Good Afternoon – is there such an animal as a low oxalate bread?


Heidi June 29, 2013 at 3:47 am

Hi, Eric.
Master Chef, Karla, over at the Trying Low Oxalates Group (and the Trying Low Oxalates Facebook Group) has posted two gluten-free low oxalate flour blends that can be used to make low oxalate breads, pancakes and other baked goods. Julian’s Bakery has a Coconut Paleo Bread that has not been tested yet, but should be low oxalate by the ingredients (I don’t hesitate to eat it.) If you are not gluten-free, there’s a few common commercially available breads that are lower medium oxalate. Pepperidge Farms Oatmeal Bread, Sarah Lee’s Classic White, Wonder Bread Light Wheat Bread, and Wonder Light White Wheat Bread are all between 5.2 and 7.0 mg. oxalate per slice.


diane July 21, 2013 at 1:57 am

i will be trying the low oxalate diet for my fibromyalgia, its seems i have all the syptoms so here hoping, i have joined the yahoo group, and am waiting for acceptance, also i heard that tea was bad yet its not on the list.


Heidi July 21, 2013 at 8:57 am

Hi, Diane.
Welcome. I hope the diet works for you! Black tea is high oxalate but red tea and most herbal teas are fine.


diane July 21, 2013 at 2:21 am

conflicting advice – i thought coconut was bad and bananas good, who do you beleive


Meat, chicken and fish.
Dairy (not soya milk).
White bread.
Fruit: bananas, pears, cherries, melon, coconut.
Vegetables: cauliflower, iceberg lettuce, mushrooms, onions, peas.
White chocolate.
White rice.
Rice Krispies/Ricicles.
White pepper.
Vegetable oil (not sesame oil).
Wine, spirits.

Clear apple juice.

Tea, coffee, chocolate, cocoa.

Nuts, including peanut butter and marzipan (almond paste).
Wheatgerm (bran cereals, wholemeal bread).
Fruit berries (blueberries, blackberries, etc).
Beans: baked beans, kidney beans, black beans and green beans.
Fruit juice of medium to high-oxalate fruits such as cranberry and orange. Also avoid orange flesh, however lemon juice is absolutely fine.

Vegetables: rhubarb, beetroot, celery, spinach, potatoes, leeks, carrots, green peppers, parsnips.
Herbs and seeds: parsley, sesame/poppy seeds, black pepper.
Peel of citrus fruits (marmalade, candied peel, fruit cake).
Vitamin C tablets.


Heidi July 21, 2013 at 8:45 am

Hi, Diane.
This list is very out-dated and incomplete. For example, you can eat blue berries, sesame oil (not sesame seeds!), small amounts of black pepper, coffee and coconut. The Trying Low Oxalates list is the most up-to-date and complete and will help you identify a much wider variety of low oxalate foods to eat.


melinda September 19, 2013 at 9:59 am

i need help just gogt put on this diet and low protien also anyone have any sugestions on food?


DTX October 11, 2013 at 11:25 pm

Dear Heidi,

Severe burning before urination, during urination, and even as long 60 minutes after urination (dribble, dribble, dribble)· Symptoms of kidney stones without stones visibly evident. No bright red blood. Clear urine cultures. Vulvodynia pain. Burning from punishment to naval. Absolute intolerance of clothing or fabric over the abdomen. Episodes of less severe moments, alternating with episodes so severe I am weeping and sobbing and writhing in pain. Trips to the emergency room, CT scans, MRIs, bladder and kidney infections every month for six months, six months, antibiotics, doctor visits.

It has been over a year now. Last week and into last weekend I discovered I was passing stones. I did not go back to the doctor. Weary of being told time and again if stones were present they were passed and no longer present, and knowing the hospital personnel was looking at me like a “frequent flyer”, I just decided the whole business was going to treat the symptoms rather than do a complete investigation into the possible cause(s). Though I had chills and symptomatic for two weeks I had no fever to indicate infection. Then the worst flair of vulvodynia kicked in the same day I saw the stones. The stones looked like dirt, the color of dried blood, and dissipated between my fingers. Then came the flat tiny crystal ones. Following treatment to soothe the vulvodynia (cold water rinsed and placement of ice packs) also assisted with tolerating the pain of urine dribble. I drank nothing but water. Severe excruciating pain desisted when I saw no more stones. But the stones had everything in that area irritated.

I had done some searches on vulvodynia and came across an article about high package diets.

I did another search on kidney pain and kidney stones and reappeared kept seeing articles on cancer of kidney. In an article about types of kidney stones I came across my symptoms and descriptions of what I had seen in the size, color and types of stones that radiolucent (stones not hard enough, low density, so that x-rays pass right through them) in medical imaging. The article described possible causes. High oxalate. The foots they listed was EVERYthing I was eating on a daily basis. High fiber cereal, granola in blueberry yogurt. Fresh blueberries, cherries, grapes, carrots, spinach on my breakfast wrap made with whole grain wheat flour and feta cheese, Orange mango smoothies with protein powder added. Orange juice. Graham crackers as a snack. Strawberries. Red kidney beans, black eyed peas, broccoli, stuffed bell peppers, lettuce, green beans, wheat crackers, Triscuit, everything on that list I was eating regularly, including nuts and dried fruits. I decided to try eating less of the items and began last weekend.

DAY ONE: First, I cut portions. I fixed myself a cup of matches green tea latte. I ate a boiled egg. Half of a frozen microwaved small pasta lasagna dinner. In a 16oz Dixie cup I put one vanilla mini cup cake, added 8oz vanilla ice cream, and mashed mango to cover it all. Then I stirred an mixed until soft and the cupcacke icing was smoothed into the mix. Then ate it. I drank water. I was full.

DAY TWO: A bowl small amount of mini wheat cereal. Whole milk. Water. And a couple spoons full of the mashed mango. This mango was too tart to eat by slices. Fried fish, shrimp, corn bread muffin, rice cheese and broccoli casserole, carrot raisen salad, mashed candied yams, and water.

DAY THREE: grapeseed oil, egg, sliced fresh yellow onions to taste, sliced fresh garlic glove, two heaping teaspoons of black beans, six grape tomatoes sliced in half, small red potato quartered, sliced thin and cooked altogether until potatoes are soft and onions are clear, and the whole mixture is firm like quiche. Fill a warm flour tortilla and top with plain low fat yogurt. This made two breakfast tacos. I drank a homemade green tea latte and a bottle of water. Lunch was left over fish, shrimp, rice casserole and half corn bread muffin. Bed time homemade matcha green tea latte.

DAY FOUR: Same as above, except tacked were made with olive oil. Lunch same. Added one kiwi as dessert. Ate small amount of mini wheat cereal for supper. Drank water.

DAY FIVE: Out of milk no latte. Two break fast tacos and water for break fast. Lunch fajitas with fresh cooked onion and warm corn tortillas. Cream cheese pound cake. Water. Nothing to eat before bed, drank water.

I thought the burning was less on DAY FIVE. Yesterday was DAY SIX no burning. Minimal burning just before bedtime. Today minimal burning this morning.

I have had Hashimoto’ s curiosities for 31 years. I have had high blood pressure for six years. I have had migraines for 27 years. And I began a quest to lose weight and take care to minimize and eventually eliminate gluten and soy from my diet.

I wanted to share all of this because I hope this is really helping someone else like me. Also, do you have any thoughts or suggestion? Is there a monthly / yearly membership fee to be in the Trying Low Oxalates Yahoo / Facebook Groups? Is there Google+ group yet?


Heidi October 12, 2013 at 8:33 am

Thank you for sharing, DTX. I’m glad you’re seeing some relief so quickly, and so glad you found me and the Trying Low Oxalates communities. Healing from oxalate toxicity can be an up and down process since detoxing from excessive stored oxalate in the tissues takes time and oxalate can cause symptoms on it’s way out (we call this dumping over at the Trying Low Oxalates Groups). So please stick with it even if you seem to have relapses.

The Trying Low Oxalate communities are both free. It’s simple to join the Facebook Group. Just click this link and ask to join. The Trying Low Oxalates Yahoo Group “acts up” on occasion. Most people are approved quickly, but sometimes Yahoo is not happy with the process and won’t let people sign up for what seems like really random reasons. If you ask the folks on the Facebook group to email you a current spreadsheet of oxalate values, someone (likely Karla) will do it. They can also help you trouble shoot Yahoo if you are one of the unlucky ones that doesn’t get approved easily within a 2-3 day time period.

Do look at that oxalate list as soon as you can though. You listed a number of foods in your “can’t eat group” which are actually low oxalate or lower medium (lm) such as blueberries, strawberries (lm) , black-eyed peas, broccoli, lettuce, boiled carrots (not raw) and a couple in the okay group (yams and black beans) which are high oxalate. Overall though just getting rid of the spinach, whole wheat tortilla and high fiber breakfast cereals reduced your oxalate a lot and you don’t want to go too low too soon.

Hope to see you over at the Facebook group.


DTX October 12, 2013 at 10:15 am

Thank you so very much. I will be looking into the Facebook group. I ate about a fourth of a fresh naval orange yesterday. Because my urine was probably high with acid, which also added to the already inflamed tissues and nerves in the anatomy, I guess the orange, no matter how minimal the amount, was too much too soon. I have also noticed throughout the year and a half of vulvodynia flares and bladder burning, refined pure cane white granulated sugar seems to metabolize into “gasoline on the fire”. I slowly decreased the sugar intake. Also I have switched to Demerera cane sugar, or raw organic sugar. This has helped some; however, the reduction of use has been very slow, due to my persistent sweet tooth. I cannot stand the taste of Equal, Stevia, or Sweet n Low. I can tolerate use of Splenda, but the expense is a bit much.

Thank you again for your encouragement. Hope to see you soon on Facebook.



DTX October 12, 2013 at 10:39 am

I clicked on the link. Written underneath the group icon on Facebook it says, “Closed group.


Heidi October 12, 2013 at 11:21 am

Yes, it is a “closed” group in the sense that you have to get permission to join and people can be removed from the group if they spam the site or use excessively rude language etc. When you click on the link look for a button that says “join group” up in the right hand corner of the screen. Click on that and one of the administrators will approve you the next time she comes to the site.


Teena October 29, 2013 at 12:59 pm


Lists Are Confusing And Say Different Things
Are Zucchinis Low Or Medium And How Many
Mg Of Oxalate Are In A Zucchini? Also How
Many Mg In A Baby Zucchini? Also Is It Okay To
Have 3 Slices Of Beetroot As It Is High Oxalate


Heidi October 29, 2013 at 9:02 pm

Hi, Teena.
Yes, most of the lists are very contradictory, which is why I suggest everyone get the most up-to-date and comprehensive list sponsored by the Autism Oxalate Project, which is available by joining the Trying Low Oxalates Group (you can also join the Trying Low Oxalates Facebook Group and ask for someone to send you a list).

Zucchini is low oxalate with about 3.3 mg. oxalate per half cup of raw zucchini. Large versus baby zucchinis have not been tested. Boiled beets have about 31.4 mg. oxalate per half cup, so if three slices is about a half cup that would take up more than half your daily oxalate allotment (if you follow the 40 -60 mg./day recommendation). You definitely could choose to spend your oxalate allotment this way on occasion if you love beets and just have to have them. But it will severely restrict the other foods you could eat that day, so I personally wouldn’t do it very often.

Hope this helps.


jamie December 6, 2013 at 12:13 am

hi I just want to say thank you to Heidi I did not know what I was going to do till I came apon your web site I have had kidney stones 3 times


Heidi December 6, 2013 at 5:12 am

You are welcome, Jamie. Hope my site helps.


mary January 15, 2014 at 6:10 am

Hi Heidi:
I’m unable to get these lists to perform very well, and couldn’t even tell really which I was meant to save … the ‘levels’ PDF or the ‘category’ PDF – I tried both. But when I type in ‘onions’ for instance, it focuses on some word down in a corner, about an onion salt perhaps. And ‘broccoli’ took me to some part of commercial products.
I’m confused. Previously I’d tried one of the other lists I just had to scroll through (I think), so I thought this might be an improvement. But I cannot even tell how properly to shift to different words for the search function. Seems I’m having to go out and start over each time. Any insights ?
Or have the food lists, and choices about them, changed since the instructions … maybe ?
Thanks – Mary


Heidi January 17, 2014 at 8:34 am

Hi, Mary.
Sorry you’re having difficulties.
The last time I went to look at the lists, they had a massive PDF file with oxalate values (levels), an Excel file with values, and a PDF file with oxalate catagories (low, medium, high, very high etc.). The PDF file is huge — a monster. You can scroll through to look for things or you can use the search function. The search function works by taking you to the next mention of your search word starting from your current location in the file (the word is highlighted). If you put in some obscure, high oxalate food like escarole, you’ll see that it takes you right to the main entry for escarole in vegetables. Yay! Very convenient. If you put in something that’s a little more popular but still not used often in seasonings etc., like cauliflower, it will take you to the first mention of cauliflower in the file. Hit next (or enter) and it will take you to the next listing (different cooking method), then the next etc. until you get a message that no more mentions were found. Still convenient. But put in something like garlic and it will take you to every kind of garlic-flavoed bread, chip, etc. you can find before it takes you to the listing you want for plain garlic. You’ll find if you put “peas” in the search function, you’ll get all kinds of crazy listings. This is especially true if the food you are searching for is a common substitution (far right column). In this case, you’ll have to wade through all of those also. Peas are probably mention on the list at least 50 times. One way to help with the common search words like onions, garlic etc. is to scroll to the category you want (such as vegetables, spices etc.) before using the search function. Or you might find for some things it works better to just scroll. I still almost always use the search function when I want to double check a value, but I jump through the listings pretty quickly by using the enter key. If I want to recheck “peas” believe me, I scroll! So, yes. It doesn’t perform as easily as it used to now that there are so many mentions of common LO foods in the lists, but it still works okay with a little practice.
Hope this helps.


Tracy January 27, 2014 at 9:22 am

Hi. Thanks so much for your blog. It’s very helpful.

Is there any way to get the low ox list without joining the Yahoo group? I’ve wanted the list for months, but generally detest yahoo groups (and do not need yet another email account). Out of desperation I just breezed over to yahoo, thinking I’d suck it up and register, but they now require a cell phone (and check to be sure the number is real) — which I’m not inclined to give them … Sigh.


Heidi January 27, 2014 at 8:54 pm

Hi, Tracy.
If you like Facebook better, you can join the Trying Low Oxalates Facebook group, then ask one of the moderators, Karla or Monique, to send you the list through Facebook or an email. I can’t make it available from my site because it contains copyrighted information that is not mine to publish or distribute.


Arlete Pugliese February 13, 2014 at 4:56 am

What can you tell about pumpkin soup? The last research shows pumpkin as low oxalate. Is the soup in the same category? Also, what can you tell me about all-purpose flour? Which flour is low in oxalate other than coconut flour? Finally, where can I order the book Low Oxalate Cookbook-part two, published by Vulvar Pain Foundation? I was unable to order by Amazon. Can you help?


Heidi February 13, 2014 at 9:00 am

Hi, Arlete.
Thanks for your comment. Pumpkin is low oxalate, but pumpkin soup may or may not be depending on the ingredients other than pumpkin. My mom makes one with cumin that is crazy high oxalate, because cumin is crazy high oxalate. But I’m had creamy pumpkin soups with only onions, garlic, pumpkin, cream and thyme and that was pretty low. If all the ingredients are low oxalate or lower medium you are probably okay. Regular white wheat flour has about 17 mg. oxalate per half cup. Whole wheat flour is even higher at about 37 mg. per half cup. Sweet white rice flour (mochi) is a little lower (10.4 mg. per half cup), as is potato starch (about 5 mg. per half cup) (not potato flour!!! which is very high oxalate) and chickpea flour (8.6 mg. per half cup). Coconut flour is the only truly low oxalate flour (4.2 mg. per half cup), especially when you consider a half cup will make a whole loaf of banana bread. Potato starch makes an excellent substitute for white flour when thickening soups and gravies.

Hope this helps. Oh, and here’s a link to order the cookbook directly from the VP Foundation.


Peter Smith March 16, 2014 at 1:00 pm

Why does it take ‘nine easy steps’ and ‘usually (in) less than 48 hours’ to print a list than any other website would be able to supply in a few seconds? Is the information classified?


Heidi March 17, 2014 at 9:29 am

Not classified, but it is unfortunately copyrighted. I can’t publish or distribute the list here, only tell you how to join the group where it is distributed.


Caligirl March 19, 2014 at 8:19 pm

Thank you so much for your efforts on low oxalates. It has been my salvation dealing with kidney stones!

Question: I read that Liquid Stevia is a low oxalate. Please verify or not, as I use it every morning when I drink 3 cups of lemonade to start my day!


Heidi March 29, 2014 at 10:35 pm

Hi Heidi, (from another Heidi), I have recently joined the Low Oxalate Yahoo Group, and have been trying to follow your instructions to download the pdf version of the spreadsheet. But what you say and what I see on the page are not the same. Once I click on “information about foods” and scroll down, I do not find:
“Oxalate Spreadsheets.” Am I doing something wrong? This site is very frustrating to me, but I am grateful to have found it. I suffer from Lichen Sclerosis, as well as IBS and Leaky Gut, all the things that go along with it. Thanks for any help you can give me and for your patience.


Heidi April 4, 2014 at 8:57 pm

Hi, Heidi. I went in and checked and you’re right. The spreadsheets are not there at the moment. I’ll hunt around and ask some folks what happened to them and get back to you.


Vivian May 8, 2014 at 5:12 am

Can’t find the group on Facebook, Heidi. What is the name I should search for?


Heidi May 16, 2014 at 7:48 pm

Hi, Vivia
The Group is called Trying Low Oxalates.


Alex May 13, 2014 at 9:28 pm

I wonder if chia seeds have a lower oxalate content? After having to give up my favorite buckwheat and millet porriages, and having to limit oatmeal intake, chia pudding is my only remaining breakfast option, and I really hope it’s a low-oxalate one. Thanks so much for all the info!


Heidi May 16, 2014 at 7:41 pm

Hi, Alex.
I’m very sorry to inform you that Chia seeds are extremely high oxalate at 192 mg. oxalate per 1 ounce serving (or about 31.6 mg. per teaspoon).

I’ve been meaning to write a post with a recipe for brown rice porridge. It’s your best bet if you want to continue having porridge for breakfast. You need to soak the brown rice overnight then cook it like pasta in a lot of boiling water, then strain. Brown rice has about 3.8 mg. oxalate per half cup when cooked this way. You can then make a “rice pudding” type porridge by slow cooking the pasta-cooked-brown rice with milk, raisins or dried blue berries, mace (sub. for nutmeg), cardamom and a bit of honey. You can also crack an egg or two in at the end of cooking and it will thicken up into this lovely custard-like porridge.


Marie June 20, 2014 at 2:49 am

EMF’s, chemical toxins and a resulting weak system which keeps me from fighting off bad microbes is the bad news. The good news is a fabulous health practitioner (HP) who is saving my life, literally. I eat very well compared to the average American diet. However am lax on truly learning about LO. Your website is the first I’ve come across that has helped me grasp the concept. Some other websites have very pretty pictures but I doubt the science and some are too chewy for me to grab hold and learn. (Not that I’m dull, I just expend a lot of energy staying alive and am still working despite a daily struggle.) Here is my burning question. My HP has strict instructions I follow an LO diet that does NOT follow the ash residue style of testing. Can you please advise if the list you menti0n above is or is not ash residue based. Also, any suggestions on sites with more recipes would be most appreciated. Thanks very much.


Rebecca July 10, 2014 at 7:02 am

Hi Heidi,
I’ve been trying to join the Trying Low oxalates yahoo group to get the food list but when I enter all my info and the CAPTA it just says “Sorry, an error occurred while loading the content.” every time I try. Any suggestions? I really need the list. Thanks so much!


Heidi July 16, 2014 at 9:22 am

Hi, Rebecca.
I know they have periodic glitches when it’s really hard to get on. Do you have access to another computer? Sometimes a different computer makes a difference. Or try a different web browser – especially one that’s been recently updated. I had a reader go to the public library and join from there. Once she joined, she was able to access the site from her own device.

You might also try joining the Trying Low Oxalates Facebook group. Ask for help there and ask if Monica or Karla will send you list through personal message. They’ve done that for many people who couldn’t access yahoo.
Hope this helps.


Richard August 5, 2014 at 10:07 pm

Just found your site. Lots of good info. My Low Ox interest is from the kidney stone side of things. I am in the process of losing weight and started drinking protein smoothies lately (as meal replacement). In my smoothie I used a lot of spinach, kale (dino), blueberries, peanut butter, and protein powder (vegan–not that I am a vegan).

I am hoping to continue the smoothie drinking just with some ingredient mods.

Is whey protein powder high in oxalate?



Heidi August 16, 2014 at 11:41 pm

Hi, Richard.
Whey protein powder is low oxalate. You could also try sunflower seed butter (medium oxalate) instead of peanut butter (very high oxalate). Maybe try romain lettuce, arugula, turnip greens, mustard greens or collard greens for the spinach (all are low oxalate raw, although you need to watch your portion sizes for collard greens). The blueberries and dino kale are also low oxalate. If you’d like to add some citrus, you might try oranges, lemon or lime.
Hope this helps.


Richard August 5, 2014 at 10:11 pm


Is coconut milk (unsweetend) high in oxalate??

I see bananas are medium.



Heidi August 16, 2014 at 11:51 pm

Pure canned coconut milk without guar gum (such as the Natural Value brand) has zero oxalate. It’s a staple in my house. Brands with guar gum (a stabilizer that keeps the liquid and fat from separating) are medium oxalate.


Linda Ginther August 16, 2014 at 9:56 pm

I am overweight! I have been on Weight Watchers and losing very consistently with it. I have hard two episodes of k stones in the last six months. I am 63 and we are trying to figure out why the sudden onset of k stones. I also have Crohn’s Disease. My question is how am I going to combine Weight Watchers diet with the low oxalate diet. The WW diet focuses on lots of fruits and green veggies. I have great concern that the two won’t work together. I have also recently DC’d my oral calcium supplement. Would that have an impact also. With this last bout of k stones I had to be scooped to have them removed. The MD also left s stent in place. A very unpleasant procedure. Please help.


Heidi August 17, 2014 at 12:10 am

Hi, Linda.
Sorry to hear about your health issues. You definitely can eat a lot of fruit and veggies on a low oxalate diet. I probably eat 8 – 12 servings of fruit and veggies a day. The trick is choosing mostly low oxalate fruits and veggies with a few mediums thrown in each day for variety. Some great low oxalate green veggies are turnip greens, mustard greens, dino kale, all lettuces, arugula, collard greens (lower medium), broccoli, kohlarabi, all cabbages, and broccoli rabe. Some great low oxalate fruits are blue berries, all melons, apples, avocado, red bell pepper, most squashes (zucchini, summer squash, pumpkin, butternut, spaghetti, acorn etc.), cucumbers and big beef variety tomatoes. Cauliflower is also low oxalate, as are turnips, garlic, onions, rutabaga and boiled carrots. Also, make sure you don’t waste your oxalate content on foods with low nutritional value like processed bread/crackers etc. Eat your veggies and fruits with meats, eggs, yogurt (all low oxalate) and small amounts of brown rice (lower medium oxalate) or corn (low oxalate). For example, a veggie omelette with onions, red pepper and zucchini cooked in olive oil is low oxalate and a great way to start the day with healthy protein and veggies. Add some cantelope or blue berries on the side and you’ve got a healthy low oxalate breakfast that won’t raise your blood sugar and should fit in with most diet plans.
Hope this helps,


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