ALG-013
High Oxalate Foods
Health Trigger · Also: Oxalic acid · Spinach · Beetroot · Cocoa · Rhubarb · Sorrel · Swiss chard
Foods high in oxalate can trigger health problems in susceptible individuals. Oxalate binds to calcium and other minerals, reducing absorption and potentially forming kidney stones.
Found in
Spinach, Beetroot, Rhubarb, Swiss chard, Cocoa/chocolate, Nuts, Peanuts, Bran cereal, Sorrel
Daily intake limit
Limit to <50mg/day for kidney stone sufferers; general population can tolerate normal dietary amounts
Body systems affected
Urinary
Calcium oxalate kidney stone formation in susceptible individuals; hyperoxaluria in extreme cases
Digestive
Reduces absorption of calcium, iron, and magnesium by forming insoluble oxalate salts in the gut
Skeletal
Long-term high intake may reduce bone mineral density by impairing calcium absorption
What the research says
Approximately 10% of the population will develop kidney stones in their lifetime; oxalate is implicated in ~80% of cases. Cooking and boiling can reduce oxalate content by up to 50%. Adequate calcium intake with meals helps bind oxalate in the gut and reduce absorption.
Allergenic potential: Low — Not an IgE-mediated allergy; a metabolic sensitivity
Metabolic effects: Inhibits absorption of calcium, magnesium, and iron; promotes kidney stone formation in predisposed individuals
FDA No specific regulation
EFSA No specific allergen labelling
WHO Diet guidance recommends moderation for kidney stone patients
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