High and Low Oxalate Food List | The Oxalate Series #4 with Sally K Norton 

I am so glad I found Sally Norton two months ago when her book came out on an interview with Dr. Mercola. I was juicing 6 cups of spinach a day, plant based diet for two years. I started it because I was diagnosed with polymyalgia rheumatica which is an auto immune condition that is very painful. I started on carnivore and now am experiencing a terrible rash. I am in the midst of changing it according to Sallys recommendation in her book. I am 80 years old and not giving up that I can heal. These kind of podcasts are so helpful to give one encouragement. I feel blessed to have found you Michael.

Thank you Michael for all the video's with Sally. I bought her book and I'm trying the low oxalate diet. I hope it's not to late for a 70 year old like me. I'm doing meats and animals fats, eggs , dairy with just a few other things like onions and lemon juice and coffee. I just started the diet a couple of weeks ago. If this diet helps me it will be a a true testament to the truth about oxalate poisoning because I have tried everything to turn my health around for the last 35 years. Gob Bless you both.

I so agree with the caution about juicing. The only time I got into trouble on a plant based diet was when I started juicing parsley and carrots while eating baby spinach. I soon realized I was having trouble urinating and the urine was dark and cloudy. It was so scary. I did some research and found out that when you juice parsley, you concentrate the oxalates until it is off the charts. Luckily, I was able to reverse my condition by stopping all high oxalate foods.

Thanks for presenting this series with Sally K Norton, and for your helpful advice. I just received my Toxic Superfoods book, and hearing the 2 of you discuss it in detail is very helpful.

TLDR • Various low oxalate drinks: including apple cider, beer, coffee, coconut milk, fruit juices such as apple, cherry, cranberry, ginger ale, herbal teas (most), milk kefir, sparkling water and wine. The approach here is to provide alternatives to high oxalate drinks by promoting substitutes within different functional categories. • Desserts and snacks: Foods high in oxalate, such as carob, some chips, crackers with certain seeds, chocolate or cocoa products, and rhubarb-based products. Speaker suggests alternatives such as crackers, pickles, coconut flakes, blueberry jam, candied ginger, ice cream, whipped cream, and white chocolate that are lower in oxalates. • Fruits and Berries: Lists high oxalate fruits, including apricots, avocados, blackberries, clementines, figs, guava, kiwi, lemon peel, olives, pears, bananas, pomegranates, prunes, raspberries, rhubarb, carom and tangelo . He also notes safe options like apples, blueberries, cherries, coconut, cranberries, grapes, mangoes, papaya, and plums. • Oxalate content in grains and grain substitutes: It highlights high oxalate grains such as amaranth, barley flour, buckwheat flour and others. The speaker mentions such safe options as white rice, rice starch, tapioca flour, quinoa and others. Refined wheat also has a relatively low oxalate content, but special attention is paid to proper preparation (soaking and pressure cooking) to reduce lectins. • A list of high oxalate vegetables and greens, including artichokes, beets, carrots, chard, celery, okra, parsnips, potatoes, spinach, and yams. The speaker recommends alternatives such as alfalfa sprouts, arugula, bok choy, white cabbage, cucumber, kale, mushrooms, onions, radishes, rutabaga and others that are lower in oxalates. • Condiments and herbs high in oxalates: black pepper, cumin, poppy seeds, cinnamon, cumin, parsley, and turmeric. The speaker suggests alternatives such as salt, white pepper, hot sauces, horseradish, garlic, honey, stevia, sugar, and various flavoring extracts. • Legumes and Beans: Legumes such as peas, green peas and mung beans are relatively low when properly soaked and cooked. They emphasize proper preparation of these legumes, including soaking and high-temperature cooking to reduce the lectin content. • Seeds and Nuts: High oxalate seeds include chia, hemp, poppy and sesame, and high oxalate nuts include almonds, cashews, pecans, pine nuts and walnuts. The speaker notes that although walnuts were his personal favorite, they are still high in oxalates. emphasizes the importance of remembering the oxalate content of nuts and seeds. • The problem of juicing is highlighted, explaining that when juicing fruits and vegetables, the oxalates contained in them are more easily absorbed into the bloodstream due to the aqueous solution. The removal of fiber and the need to chew while juicing can make it easier for oxalates to enter the bloodstream, even if the juice is diluted, which may seem counterintuitive. • The speaker asks about a fermented beetroot drink, beetroot kvass, hinting that it is difficult to find scientific data on its oxalate content. However, based on the availability of beets, it is recommended to consume a tablespoon or three tablespoons per day rather than a whole cup. • Focuses on oxalate intake management strategies. The idea is to become familiar with high oxalate foods and replace them with similar nutritional benefits. This approach aims to alleviate concerns about finding suitable nutritional options while reducing oxalate intake. Let's summarize briefly: • Beverages like almond milk, chocolate beverages, and teas are listed as containing oxalates. • Desserts and treats like carob products, chocolate products, and rhubarb are noted for their oxalate content. • Fruits and berries such as apricots, avocados (when unripe), blackberries, figs, and more are discussed in terms of their oxalate content. • The podcast emphasizes that understanding and managing oxalate consumption is crucial for overall health. Cherries, coconut, cranberries are good. • Dates are low in oxalates. • Seedless grapes are low. • Ripe avocado is low in a half-cup serving. • Melons like cantaloupe, honeydew, watermelon are low. • Peach and fruit juices including apple, orange, lemon, lime, pineapple are generally okay. • Bananas are generally low, especially in reasonable portions. • Grains and grain substitutes vary; some are low, like rice, while gluten-free alternatives can be high. • Many greens and veggies are low, including lettuce, kale, cauliflower, cucumbers. • Use spices like white pepper, garlic, onion, parsley; avoid high oxalate herbs like basil, chives. • Legumes like black-eyed peas, green peas, and mung beans are relatively low after proper soaking and cooking. • Opt for coconut and flax seeds; most seed oils are low in oxalates. • Oxalate content varies by food type and variety, making precise numbers challenging to generalize. • Lack of Information: Researchers aren't transparent about the specifics of their eggplant analysis skin, preparation, origin, etc. • Data Variability: Data might come from only one test, lacking diversity, not representing average eggplant. • Eggplant Varieties: Different seed varieties affect oxalate levels; researchers often overlook this variability.

Another talk and incredible information… I continue to think there is nothing more to learn and I am always pleasantly surprised at the new knowledge and insight!💗 Thank you for your continued hard work in getting this information to all of us in need. I pray for all those listening to adjust their eating as needed and save themselves from years of debilitating symptoms😢 So thankful for you both and this incredible crazy healing journey I couldn’t even have imagined! Thankful for the hope you provide.❤

thank you very much this is so helpful to have a proper list 💚

Excellent video thank you. Its great to have the oxalate foods broken down. I am one week in to low oxalate diet. Being the "health conscious" vegan for about 25 years total I was prime victim to the superfoods con. I could not...figure out why I was having so many digestive and bladder issues so I would "try harder" which meant consuming more of the wrong foods. It is no coincidence this information was kept hidden from us for all these years. Thank you Sally and Michael for this work. Sally you are a gift. Thank you...

So basically the nutrient dense foods have high oxalates to discourage eating too much of them. And the less nutrient dense foods we can eat, but some of them are high in carbs.

Awesome as usual Sally! Thanks ❤

Excellent discussion 👏👏👏 Thank you!

Trying to combine a low oxalate with plant-based diet and low carb has been a nightmare for me. But yesterday I came up with a combination that a think will work: water, salt, avocado, lemon eggs. I will give it a try for 30 days and see what happens.

Excellent installment Michael 👍

I wish Sally had a youtube channel!

Taro, a plant loves water, wide leaves. Cassava, a tree although they can be related.

I wonder if you mentioned PARSLEY??? Thank you for information... I really needed this!!!

Thanks!!

Thanks for the video . How is it with Lupin flower ?

Very nice

I happen to like carob. There are many sources online that claim it has NO oxalates, many more that claim it is very low oxalate, and not many claiming it is high.

Thx Sally and interviewer…. I learnt a lot, however as I have been keto for 2 years, I’m compelled to consider low carbs as well…. No big deal tho and my culinary skills are even better now that I have a handle on oxalates…. Actually I’m actually thankful of my recent hospital admission for kidney stones…. NEVER again tho!

I was shocked that beens ought to be soaked 3-4 days to the points of sprouting. Would lentils need to be sprouted as well prior to using high heat to cook them?

And how do macademias and pistachios measure up?

What about green or red lentils?

what about Jackfruit?? ... they have the frozen in Wfoods and i love the taste...if anyone knows plz let me know!

I was wondering about melons?Family loves them and i grow them.

Sally, I know it would be a lot of time consuming work, but it would be great if you could start your own youtube channel and to have a series of orientation videos that we can show to people who have absolutely no idea of the dangers of oxalates. I also want to know about the foods that are listed incorrectly on the charts. I thought dates were high and I was avoiding them.

28:20 stevia ...Sally i got the herb and used that green powder ,....that is high in oxalates i think?

Cassava and taro are not the same.

My only challenge while managing oxalate dumping is how to stay in ketosis 🙏🏻

Wish she would give recipes of her favourite foods

I have myasthenia gravis. A recent CT scan has shown a cyst on my pancreas. I’m told to cut down on red meat. But as I’m following a low oxylate diet and carnivore diet, I don’t know what to eat now.

How bout maple syrup?

Can anyone tell me the oxalate count for a skinless baked chicken breast? Thanks. I bought the book and found that I had already migrated to a low oxalate diet but have some no-no's to cut out to get to a good range.

Hey Low Oxalate Grandma - if you can’t stand the heat, block people 😂😂😂

Can some please tell me, what about organic corn?

Has anyone looked into whether oxylates can be absorbed sublingually? Prior to starting low oxalates, which I'm two days into, I started a protocol for some tooth and gum issues. I'm using a quarter teaspoon of turmeric, clove, and neem made into a paste with a few drops of sesame oil for a toothpaste. Now I am worried that the oxalates in the turmeric might get into my system, even though I rinse afterward. Any thoughts?

hello I like to say, Cassava is Yuca or Arrowroot Taro root or Taro plant is different other plant also toxic I got into "cafe" in Hawaii they serve taro "juice" it is a way to get high, and it looks like a water from the puddles when it rains. Nasty drink !

Im getting conflicting information on pecans.

AND beansprouts?

What about nightshade vegetables? You said tomato sauce not good but what about fresh tomatoes and green beans? Appreciate your input. Many thanks.

Cassava is not taro . Cassava is yucca, think it makes tapioca starch. Maybe they are all in the same starchy root family? Do some more research on our own

Lord have mercy. Slavs and all Christian Orthodox are absolutely doomed (nutritionally speaking). I honestly dont know how it will be possible to live. Kasha and beets and potato are staples fasting or not....but then a major portion of the year we are fasting from animal and dairy. I better stock up on barley :'( Terrifying...

I think that it should be pronounced oxa-lates, not oxa-lits. Hard to watch this video when the pronounciation is off (IMO).

Boring duo

What about oatmeal?