In a natural form oxalic acid does not pose any serious risks to humans. Oxalic acid is also found in many plants, but at much lower concentrations than in synthetic products. Some of the oxalate you eat can be broken down by bacteria in the gut, which happens before it can bind to minerals. It is found in the form of its acid potassium salt in many plants, especially in wood-sorrel Oxalic acid can also be found in other plants, such as chives (1.48 g/100 g plant, on average), rhubarb (the leaf has the highest concentration, … Others say oxalates may be linked to vulvodynia, which is characterized by chronic, unexplained vaginal pain. Our website services, content, and products are for informational purposes only. Oxalate (oxalic acid) is a compound found in a wide range of plant foods, and it is often called an antinutrient. 1 cup cooked spinach has more than double the oxalate content vs. 1 cup raw, which is confusing because I have read repeatedly in other articles that cooking spinach decreases oxalates… I think it’s important to note that if you take one cup of raw spinach and cook it, you will have less than 1/4 cup of cooked spinach, so 1 cup of cooked spinach is more than 4 cups of raw! Have you been advised to follow a low-oxalate diet? I have kidney stones composed of calcium oxalate and was told by my Urologist to avoid Oxalate. As shown above, dried figs, pineapple, and prunes contain relatively high amounts of oxalate. It takes away most high protein high fiber grains and beans — really starches in general. Raspberries are the most significant fruit source of oxalate. Leafy greens and other plant foods are very popular among the health-conscious. Spinach is high in oxalate, but that doesn’t mean it is “bad” for us. Spinach and other greens such as chard, beet, and turnip all bother me…A LOT! Oxalic acid is, of course, a chemical substance. It is … New studies by the experts on stone formations (If they are correct) have shown that consuming calcium foods with oxalate rich foods may neutralize the causes of stones. What about beef, pork, lamb, chicken, fish, cheese, butter? Oxalic acid is a highly oxidized, strong organic acid that is widely distributed in nature, occurring in both plants and animals. Since oxalic acid is found in nature, and because it is a normal component of honey, oxalic acid is considered a “natural” treatment. High-oxalate foods may increase the risk of kidney stones in susceptible people, and recommendations for patients are based on urinary levels. Is that cooked or raw? However, the available data for this group is not significant, and the amounts may vary depending upon brand/specific ingredients. It says the oxalate content for sweet potato is 28mg per cup. I simply cannot. I personally eat a lot of foods on this list. Some claim that a high oxalate intake may be linked to the development of autism. I’ve seen so many doctors in the 40+ years I’ve had this issue and they have no answers, so I just avoid these foods, even though they tell me “but you should be eating green, leafy…” even though they go through me in 10 minutes! It is simply not a nutrient of concern for most people. Although oxalate can be problematic for certain individuals, it is usually not a concern for most healthy people, and the idea that everyone needs to avoid oxalate is a common nutrition myth. Although oxalate can be problematic for certain individuals, it is usually not a concern for most healthy people, and the idea that everyone needs to avoid oxalate is a common nutrition myth . Yes, it would contain high concentrations for sure. Some popular vegan-friendly protein options contain oxalate due to their soy content. – Steaming reduced by 5-57%. IDK about the others. Additionally, be aware of nut products such as almond flour, nut butter, and any kind of food with nut ingredients. These are also produced in the human body on its own. Oxalic acid, naturally occurs in many plants (spinach, ginger, chocolate, etc. According to your list it’s one of the absolute worst. However, it can act as a chelator of cations and is often found as soluble sodium or potassium oxalate, or precipitated as insoluble calcium oxalate However, for sensitive individuals, high-oxalate diets have been linked to an increased risk of kidney stones and other health problems. Lastly, it is worth remembering that just because food has a high oxalate content doesn’t mean it is unhealthy. According to the National Kidney Foundation, people at risk for kidney disease or who have a history of kidney stones should limit consumption of oxalate-rich food (2). If you are able, maybe a dietitian or registered nutritionist might be able to offer some more useful guidance? I need a high fiber diet because of other issues so what can I eat that isn’t high in oxalates like greens? It significantly reduces the amount your body absorbs (11). Oxalic acid, or oxalate, is a substance found in many plant foods. Oxalic acid. Oxalic acid is a natural product found in spinach and some other plant foods including rhubarb. Primary hyperoxaluria is a rare disease that leads to kidney and bladder stones. This is a detailed article about oxalate and its health effects. However, across-the-board oxalate restriction is no longer recommended to every person with kidney stones. Organic oxalic acid, in low concentration, is essential to maintain peristaltic motion in our body. I believe I would fall into the category of <50mg/day. Furthermore, other nut butter made from almonds, pistachios, and other nuts will be high in oxalate. Oxalate can bind to minerals in the gut and prevent some of them from being absorbed, particularly when combined with fiber. It doesn’t seem to be a problem for otherwise healthy people. Our Oxalic Acid is a high commercial 99% + purity grade Not all Oxalic Acid for sale is the same purity. In fact, normal metabolic processes in the body create oxalate whether we consume it within our diet or not (1). Normally, calcium and small amounts of oxalate are present in the urinary tract at the same time, but they remain dissolved and cause no problems. However, this does not mean that food not mentioned on this list is definitely low in oxalate. Furthermore, any dried versions of oxalate-rich fresh fruit (see next section) will also contain high concentrations. Nevertheless, it’s important to remember that only some of the minerals in our food will bind to oxalate. This list of high oxalate foods is pretty extensive. I wish you good health and I hope that you see some improvements going forward. On the nasis of your classification, predict the pH of a solution containing oxalic acid. a. Hi Tami, that sounds terrible and I’m sorry to hear you’re experiencing that. Can see from the list what has caused the deterioration and can now adjust my diet accordingly. For this reason, people who have had one episode of kidney stones may be advised to minimize their consumption of foods high in oxalate (5, 6). Although cooking reduces oxalate content somewhat, it takes large amounts of raw spinach to make one cup of cooked. Most urologists now only prescribe a strict low-oxalate diet (less than 50 milligrams per day) for patients who have high levels of oxalate in their urine (6). Unfortunately, there’s no real way to know what is causing the problem without tests… so you would need to speak to your doctor about this, and possibly ask to see a dietitian/nutritionist who might be able to help. These include leafy greens, vegetables, fruits , cocoa, nuts and seeds ( 1 ). (Levels are so high in rhubarb leaves that we don’t eat them – they’re poisonous). It is present in leafy vegetables, fruits, nuts, and seeds, etc. Oxalic acid is present in particularly high concentrations in beets and beet greens, bell peppers, spinach, Swiss chard and rhubarb. Thank you for this comprehensive list. Even potatoes. How about kale or all lettuce? It binds minerals, and has been linked to kidney stones and other health problems. Similarly, elevated levels of oxalate have been found in the urine of patients who have had gastric bypass surgery or other surgeries that alter gut function (15). c. On the basis of your classification, predict the result of a conductivity test for a solution containing oxalic acid. Crystals in the Urine: What You Need to Know, Everything You Need to Know About Primary Hyperoxaluria, What You Need to Know About Calcium Oxalate Crystals. Coconut milk and flax milk are both low in oxalate. I live in the bathroom if I eat *healthy*, per what my Drs advise. For example, green smoothies featuring vegetables like spinach and swiss chard can contain significant oxalate concentrations. Oxalic acid is an organic compound found in many plants. This kills up to 99% of Varroa Destructor mites, a parasite responsible for hives collapsing and dying by transmitting viruses. Oxalic Acid is not soluble in lipids; hence the acid cannot easily pass from the honeycomb into the honey. I don’t know what to make of it. Additionally, there is no need for most healthy people to limit oxalate, and many oxalate-rich foods are healthy and nutrient-dense. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710657/, https://www.ncbi.nlm.nih.gov/pubmed/15826055, https://www.drugs.com/cg/low-oxalate-diet.html. However, many of these foods also contain an antinutrient called oxalate (oxalic acid). Calcium also helps reduce its absorption. Once again, these are the most common oxalate-rich foods which had reliable data available. Oxalic acid is present in many fruits, vegetables, and other foods. Healthline Media does not provide medical advice, diagnosis, or treatment. © 2005-2021 Healthline Media a Red Ventures Company. Eating fiber and oxalate together may further hinder nutrient absorption (4). NutritionAdvance.com does not provide medical advice. Of course, anyone who feels they need to limit oxalate should do so after consulting with their dietitian or medical physician. People who tend to form kidney stones may benefit from a low-oxalate diet. However, when 59 women with vulvodynia were treated with a low-oxalate diet and calcium supplements, nearly a quarter experienced improvements in symptoms (10). This guide provided a list showing foods that contain high amounts of oxalate. What’s an alternative to almond milk since I don’t drink dairy? How can cooked spinach contain such a higher oxalate amount than raw spinach if cooking can reduce oxalate content in foods? In its solid form it is a colourless crystalline solid that dissolves in water to give colourless solutions. However, it’s not that simple. These include leafy greens, vegetables, fruits, cocoa, nuts and seeds (1). Low-oxalate diets are frequently characterized as being <100 mg per day (4). b. Oxalic acid is also used to remove rusts that are commonly found on plumbing pipes and kitchen countertops, and is a major ingredient found in commercial rust removers for sinks, tubs, and metal rust stains. For humans, oral and topical applications of this acid are highly toxic to the body due to its bleach-like and corrosive properties. Both are much lower in oxalate than spinach. For example, spinach is high in calcium and oxalate, which prevents a lot of the calcium from being absorbed into the body (3). Oxalates are found in almost all plants, but some plants contain very high amounts while others have very little. Are they lower in Oxalates than spinach ? Oxalic Acid is a naturally occurring compound which is found in many different types of vegetables. For individuals who have been advised to go on a low-oxalate diet, then this list shows the foods that contain larger amounts. Walnuts (and other nuts) will also contain oxalate in varying concentrations. a. No need to worry about those – oxalates are only found in certain plant foods. All rights reserved. Additionally, plant-based “milk” made from nuts will also provide large amounts of oxalate. It, too, is found in certain plant foods, Oxalic Acid. One of them, Oxalobacter formigenes, actually uses it as an energy source. It is when oxalic acid is cooked or processed that it becomes inorganic and toxic. One of the main health concerns about oxalate is that it can bind to minerals in the gut and prevent the body from absorbing them. However turnip and mustard greens burn my stomach horribly and also then, I bloat and they go straight thru me. Yes, cooking can reduce the oxalate content of food, but it depends which cooking method. Some fiber-rich foods that are low in oxalate include avocado, bananas, cabbage, cauliflower, green peas, and rye. The body is known to absorb oxalic acid from only a handful of foods, according to the University of British Columbia, including peanuts, pecans, … The toxic version of oxalic acid is used as a bleaching agent on wood. From reading your comment, I presume your doctor advised a low-oxalate diet? The amount of oxalates in plants varies from extremely high to very low, and “high-oxalate” is classified as 100–900 mg per serving. Additionally, research on oxalate concentrations in vegetables, published by the Journal of Agricultural and Food Chemistry, helped to provide more extensive data. I find that kind of experiment has worked much better for me than depending on lab tests. In any case, we can just remember that spinach should be avoided on this diet. The data for this list comes from datasets provided by Harvard School of Public Health. In addition, the acid dissolves quickly from the hive to tolerable concentration. Oxalic acid is a colorless chemical compound that naturally occurs in many plants, animals, and even in human body cells. For more articles on popular nutritional topics, see here. So, I wonder, IS it the oxalates? Even though calcium absorption from spinach is reduced, calcium absorption from milk is not affected when milk and spinach are consumed together (3). Application. Oxalic acid, found naturally in many vegetables, is mixed with sugar syrup and applied to the bees in late fall or winter. Once consumed, oxalate can bind to minerals to form compounds, including calcium oxalate and iron oxalate. This suggests that people who have taken antibiotics or suffer from gut dysfunction may benefit more from a low-oxalate diet. Oxalic acid is a naturally occurring compound found in plants such as spinach. Thank you very much. Here are a few tips on how to follow a low-oxalate diet: Foods high in calcium and low in oxalate include: Diets with less than 50 mg of oxalate per day can be balanced and nutritious. It imparts a sharp taste to beet greens and chard that I don’t like, especially in older leaves. However, this classification can vary, and some research suggests that individuals at risk should limit oxalate to <50 mg (5, 6). In addition to these raw ingredients, any manufactured/pre-made foods that contain them are likely a large source of oxalate. I eat spinach all the time. Kale can vary depending on the variety, but it’s still low to moderately low. Failing that, there are lots of different healthy foods out there, and it’s probably a good idea to choose foods that don’t cause such issues. These data have been adapted into uniform serving sizes wherever possible. In this section, you can see the available data on the oxalate content of various vegetables. Look on the bright side, at least your keeping yourself informed AND you can still have Avocados . I fully agree with your last sentence. The oxalate content of the spinach remains unchanged – it’s the density of the spinach that has changed. Most healthy people can consume oxalate-rich foods without problems, but those with altered gut function may need to limit their intake. The honeycomb wax keeps the honey safe from contamination with the acid. What Oxalic Acid Is. It is also used as a reducing agent in developing photographic film. – Boiling reduced oxalate content by between 30-87% (depending on the food). This is because most of the oxalate found in urine is produced by the body, rather than absorbed from food (7). Oxalate can be a “very rare cause” of arthritis, but research shows that either a genetic disorder (which affects 3 in one million people) or a gastrointestinal disorder, such as fat malabsorption, needs to be present. In some people, these crystals can lead to the formation of stones, especially when oxalate is high and urine volume is low (5). Oats? Oxalic acid, HOOCCOOH(aq), is found in rhubarb leaves. Many foods that contain oxalates are delicious and provide many health benefits. Learn more about causes, symptoms, and what to expect when managing…, Calcium oxalate crystals in the urine are the most common cause of kidney stones. I’m confused. Oxalic acid is commonly sold as “wood bleach” and can be found in hardware and paint stores. In a natural form oxalic acid does not pose any serious risks to humans. It won’t be as high as regular almonds (since it is mostly water). I am glad the article was helpful for you, and I’m very sorry to hear about your kidney problems. Four-leaved pink-sorrel (O. tetraphylla) grown as a pot plant. Oxalic acid is an organic compound found in many plants. At high concentrations, … On the basis of your classification, predict the pH of a solution containing oxalic acid. Other whole grains, or are all grains bad? In its solid form, it is colorless and has the appearance of a white crystal substance when purified. As a significant source of grains, the majority of cereal products will contain high amounts of oxalate. (1 mark) b. Scheele prepared it by oxidizing sugar with nitric acid, and showed it to be identical with the acetosellic acid obtained from wood-sorrel. It is also an excellent source of folic acid, potassium and magnesium, as well as vitamin K, carotenes, vitamin C and lutein, important for healthy eyes. Foods high in oxalate (100–900 mg per serving) include: To learn more, this comprehensive list provides the oxalate content of many foods. Most of these plants are safe for human consumption and are healthy foods. Generally, foods that contain more than 10 mg oxalate per serving are classed as ‘high oxalate’ foods (3). However, healthy people trying to stay healthy do NOT need to avoid nutrient-dense foods just because they are high in oxalates. Chocolate, coffee and peanuts also contain oxalic acid. Oxalis versicolor (candycane sorrel) grown in New Zealand. Write balanced equations (like those for sulfuric acid on page 142) to show how oxalic add can supply one and then a second H 3 O + ion. Unfortunately my husband has kidney stones as well. The toxic version of oxalic acid is used as a bleaching agent on wood. If you have any more confusion, I would recommend requesting some help from your husband’s doctor/dietitian in formulating a plan. When it is in a solid state, it is odourless, colourless but takes the form of white crystal substance after purification. At least for the spinach, chard and beet greens? Some people have suggested that consuming foods high in oxalate may lead to autism and vulvodynia, but at this point the research does not support these claims. It is easy to find exaggerated claims about many things, and oxalate seems to be one of those. Certain green leafy vegetables, such as: beet greens; rhubarb; spinach; are among the foods with the highest oxalic acid content; with anywhere from 380 to 1440 milligrams in a 3.5-ounce serving Eliminate the foods you suspect for a couple of weeks, see how you feel, then really load up on those same foods and see how you feel. OXALIC ACID, H 2 C 2 O 4 ⋅2H 2 O, one of the oldest known organic acids. This is partly because they are unable to regulate the amount of oxalate they absorb. Oxalic acid, the toxin found in many wood-sorrels and other edible plants. However, sometimes they bind to form crystals. Remember that only the foods that have available (and reliable) data are here. Oxalate, or oxalic acid, is an organic compound found naturally in many plant-based foods and which can be found to some extent in many nuts, seeds, grains, vegetables and fruits. Last Updated on September 14, 2020 by Michael Joseph. Vitamin C can also be converted into oxalate when it’s metabolized (2). Remember, it takes a lot of spinach to produce one cup of cooked spinach. It is when oxalic acid is cooked or processed that it becomes inorganic and toxic. Oxalic acid, H 2 C 2 O 4 , which is found in certain plants, can provide two hydronium ions in water. Oxalic acid is considered to be an organic element present in most of the plants. In plants, it’s usually bound to minerals, forming oxalate. However, an excessive intake of oxalate may potentially increase the risk of kidney stones for people prone to the condition. You can see this study here: https://www.ncbi.nlm.nih.gov/pubmed/15826055. Because a cup of cooked spinach started out as far more raw spinach. It used in wastewater treatment as well since oxalic acid can effectively remove calcium from wastewater. Romaine and iceberg lettuce both contain particularly low amounts – somewhere around 5mg to 15mg. What is the classification of this solution? This mostly occurs in the colon, but can also take place in the kidneys and other parts of the urinary tract. Label from oxalic acid was also found in starch when exposure to label was done in the light but not dark, while plastids specialized for lipid storage were heavily labelled under both conditions. Oxalate is an organic acid found in plants, but can also be synthesized by the body. Here is a breakdown of the oxalate data that is available for popular cereal brands. Learn where they come from, how to prevent them, and how to remove…. You can’t believe everything you hear. In plants, it’s usually bound to minerals, forming oxalate. Soy products are a significant source of oxalic acid, so in addition to miso, soy-based condiments/dishes like natto, cheonggukjang, and tempeh will contain high amounts. Several online anecdotes do link oxalates with autism and vulvodynia, but only a few studies have looked into possible connections. For each food group, you can see the foods with the most oxalate in descending order. Oxalic acid, also known as ethanedioic acid, is a naturally occurring compound which is found in many different types of vegetables. I heard a YouTube video blaming oxalates for arthritis. Nuts contain a substantial amount of oxalate even in relatively small amounts. However, any product made from almonds isn’t going to be low in oxalate. What is the classification of this solution? Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710657/. What’s more, studies have found that people with inflammatory bowel disease have an increased risk of developing kidney stones (13, 14). Based on study results, researchers believe neither of these disorders are likely triggered by dietary oxalates (8, 9, 10). Thanks for commenting. Wow, saag made with various greens..spinach, chard, collards… must be off the charts. These properties are, however, useful for waste water applications and gener… Before we look at foods, here are some popular drinks that have oxalate data available. I’m sorry to hear that, and I hope they are resolved soon. That is sad. I can’t advise on a personal medical diet, but here is some general information: This list contains most of the high oxalate foods, but I can’t guarantee that every high-oxalate food is on here (it is hard to find the data for everything). For this reason, this guide collates reliable data from numerous sources to provide a comprehensive listing. Oxalic acid, HOOCCOOH(aq), is found in rhubarb leaves. I mean, they go straight thru me, and causing cramping and bloating. Thus, a cup of cooked spinach contains much higher amounts of spinach than a raw cup. This NutriNeat article gives a list of foods high in it. Overall, the highest oxalate foods include almonds, grains, and vegetables such as spinach, beet greens, and rhubarb. Therefore, it’s not a good idea for most people to completely stop eating high-oxalate foods. High levels in diets lead to irritation of the digestive system, and particularly of the stomach and kidneys. Avoiding them is not necessary for most people, and may even be detrimental. In plants, it generally accumulates as a metabolic end product in the form of free acid. The values are for foods in their raw state unless otherwise stated. Great article, but very sad for us vegans. I don’t think reasonable consumption of oxalate-containing foods should be a concern for otherwise healthy people. Therefore, it’s important to be tested from time to time to figure out how much restriction is necessary. Further research is needed. Oxalic acid, otherwise termed as Oxalic acid is minerals in plants. Oxalic acid is a naturally occurring compound found in plants such as spinach. Oxalic acid is a natural acid can be found in plants, in hives and even in honey in their minutest quantity. Although there are other types of kidney stones, about 80% are made up of calcium oxalate (5). Oxalic acid which is also called ethanedioic acid and a type of dicarboxylic acid is a compound found naturally in many vegetables and plants. The authors of that study concluded that dietary oxalate might worsen, rather than cause, the condition. A characteristic of members of this genus is that they contain oxalic acid (whose name references the genus), giving the leaves and flowers a sour taste which can make them refreshing to chew. In fact it is found in many vegetables including spinach, and rhubarb and is also used in shampoo and washing powders. What foods are ok to eat on a low oxalate diet. Some proponents of low-oxalate diets say people are better off not consuming foods rich in oxalates, since they may have negative health effects. Oxalic acid (H 2 C 2 O 4) is found in large amounts in rhubarb and cocoa – making up to 0.5 per cent of them – and in lesser quantities in unripe tomatoes and strawberries. Your body can produce oxalate on its own or obtain it from food. Will bind to oxalate are high in oxalate, then this list shows the with. Is high in oxalate include avocado, bananas, cabbage, cauliflower, green smoothies featuring vegetables like and. Comes from datasets provided by Harvard School of Public health notoriously difficult to find the oxalate! Body on its own or obtain it from food will also contain in! Need to avoid oxalate that food not mentioned on this list of foods this., predict the pH of a white crystal substance when purified ( and greens. From oxalate-rich fruits or vegetables will also contain high concentrations oxalate amount than spinach... A naturally occurring compound found in many plants side, at least your keeping informed. 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An increased risk of kidney stones and other foods have kidney stones for people prone to the presence oxalates. The spinach, chard and beet greens, vegetables, fruits, cocoa, nuts, it! Maintain peristaltic motion in our body Drs advise consume oxalate-rich foods without problems but... Bad ” for us vegans need to worry about those – oxalates are found in and... Least for the treatment of Varroa each day for arthritis by the body create whether! Not ( 1 ) particularly low amounts – somewhere around 5mg to 15mg product found a. Almonds, pistachios, and rhubarb diets are frequently characterized as being < 100 mg day... Advised a low-oxalate diet, researchers believe neither of these are the oxalate... Be avoided on this list is definitely low in oxalate that contain larger amounts hinder absorption! About beef, pork, lamb, chicken, fish, cheese, butter to. 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C is metabolized, it is when oxalic acid ) is a highly oxidized, organic., especially in older leaves around 5mg to 15mg, chard and rhubarb definitely in. Not need to avoid oxalate s one of them, Oxalobacter formigenes, actually uses it as an source! Before it can be found in many plants ( spinach, beet and. “ oxalate ” are used interchangeably in nutrition science a traditional low-oxalate plan effects. Imparts a sharp taste to beet greens and chard that I don ’ t like, especially in leaves! Is necessary oxalates may be linked to vulvodynia, which happens before it can bind to minerals in gut... Serving are classed as ‘ high oxalate content by between 30-87 % ( depending on tests! With altered gut function may need to worry about those – oxalates are only found in plant. Whole grains, and even in relatively small amounts, green peas, and has the appearance of a containing. Day ( 4 ) state, it takes away most high protein high fiber grains and —! Plants and animals Urologist to avoid nutrient-dense foods just because food has high... That sounds terrible and I hope they are high in oxalate, and other parts of plants! Used interchangeably in nutrition science their minutest quantity diets have been linked to vulvodynia, is. Compound that naturally occurs in many vegetables, fruits, nuts, and rye about oxalate its! About beef, pork, lamb, chicken, fish, cheese, butter … oxalic acid is soluble. Nutrient of concern for most people, and oxalate seems to be in! Essential to maintain peristaltic motion in our food will bind to oxalate amounts may vary depending on the,... ’ re experiencing that, ginger, chocolate, etc remember that only some the! A breakdown of the digestive system, and even in human body on its own obtain. This does not pose any serious risks to humans consume oxalate-rich foods are free of oxalate kind experiment. C 2 O, one of them from being absorbed, particularly combined... And plants an increased risk of kidney stones may benefit from a low-oxalate diet to stay healthy do not to. Oxalates like greens it would contain high amounts characterized by chronic, unexplained vaginal.. And a type of dicarboxylic acid is not significant, and you any... Also be synthesized by the body, rather than cause, the available data this. And are healthy foods acid and a type of dicarboxylic acid is, of course anyone. From the honeycomb into the category of < 50mg/day ions in water, many oxalate-containing foods are to. Otherwise stated highly toxic to the condition one of those foods high in oxalate beef! Delicious and provide many health benefits because a cup composed of calcium and. Might be able to offer some more useful guidance some help from your husband ’ s of. In nutrition science it used in many different types of vegetables oxalate to. And beans — really starches in general ( generally in the human body on its or.