What Is A Low Oxalate Diet?

Oxalates are naturally occurring compounds found in many plant-based foods. While most people can process oxalates without issue, some individuals may benefit from reducing their intake. A low oxalate diet helps prevent the formation of kidney stones and reduce inflammation in the body, this specialized eating plan focuses on limiting high-oxalate foods and prioritizing low-oxalate alternatives.

What Are Low Oxalate Foods?

Low oxalate foods contain fewer than 10 milligrams of oxalate per serving. These foods are safe to eat regularly for those trying to reduce oxalate buildup.

Examples include:

  • Proteins: Chicken, turkey, beef, fish, eggs

  • Grains: White rice, white bread, cornmeal, barley

  • Dairy: Milk, yogurt, cheese

  • Fruits: Apples, grapes, bananas, watermelon

  • Vegetables: Zucchini, cauliflower, cabbage, mushrooms

  • Fats: Olive oil, butter, coconut oil

It helps to avoid high-oxalate items like spinach, beets, almonds, and sweet potatoes.

Benefits of a Low Oxalate Diet

The main benefit is a lower risk of developing kidney stones. Calcium oxalate stones are the most common type, and limiting oxalates helps prevent them.

Other possible benefits:

  • Less joint and muscle pain for those sensitive to oxalates

  • Calmer digestion and fewer gut issues

  • Improved absorption of nutrients like calcium and magnesium

  • Less bladder irritation and discomfort

Some people with vulvodynia or autism also report fewer symptoms on this diet.

Low Oxalate Vegetables List

If you’re looking to fill your plate with safe veggie options, here’s a quick list of vegetables that are low in oxalates:

  • Cabbage

  • Cauliflower

  • Zucchini

  • Broccoli (moderate but acceptable in small portions)

  • Mushrooms

  • Onions

  • Peas

  • Kale (cooked only – raw kale can be moderate to high)

  • Lettuce

  • Cucumbers

These can be eaten freely or incorporated into a wide range of dishes without significantly increasing oxalate intake.

These vegetables are gentle on the kidneys and full of nutrients.

Low Oxalate Diet Meal Plan Sample

Here’s a simple one-day sample meal plan for someone following a low oxalate diet:

Breakfast:

  • Scrambled eggs with sautéed mushrooms and onions

  • Slice of white toast with butter

  • Small banana

  • Herbal tea or water

Lunch:

  • Grilled chicken breast

  • Cauliflower mash

  • Steamed zucchini with olive oil

  • Apple slices

Snack:

  • Greek yogurt

  • Rice cakes

Dinner:

  • Baked salmon with lemon

  • White rice

  • Cabbage and carrot slaw

  • Watermelon cubes for dessert

Hydration is key—drinking plenty of water throughout the day helps flush oxalates out of the body.

Low Oxalate Diet Autism

Some parents and practitioners have explored the low oxalate diet as part of autism support plans. Research is still emerging, but anecdotal reports suggest that lowering oxalate intake may improve focus, reduce hyperactivity, and ease digestive symptoms in some children on the spectrum. The theory is that oxalates may irritate the gut lining or contribute to inflammation, which can affect mood and behavior. While this diet is not a cure, some families have noticed positive changes when reducing high-oxalate foods. It is best to work with a healthcare provider before making dietary changes, especially for children.

Low Oxalate Diet Hair Growth

There is growing interest in how oxalates may impact nutrient absorption—especially minerals essential for hair health. High levels of oxalates can bind to calcium, magnesium, and iron in the gut, making them harder for the body to absorb. These minerals play a key role in healthy hair growth. A low oxalate diet may support better absorption of these nutrients, which could contribute to stronger, thicker hair over time. While more research is needed, individuals with unexplained hair thinning and a high-oxalate diet may benefit from trying a lower oxalate approach alongside targeted supplementation.

Low Oxalate Diet for Kidney Stones

This diet is often recommended for people who have had calcium oxalate kidney stones. Oxalates can bind to calcium in the kidneys, which forms crystals and stones. Reducing oxalate intake helps prevent this buildup.

Tips for kidney stone prevention:

  • Eat calcium-rich foods with meals to bind oxalates

  • Stay hydrated with at least 2 to 3 liters of water daily

  • Avoid large doses of vitamin C, which can turn into oxalate

  • Limit or cut out foods like spinach, rhubarb, and almonds

A low oxalate diet supports kidney health and may ease symptoms in people with oxalate sensitivity. With the right food swaps and enough hydration, it is possible to follow this diet without feeling restricted.

Subscribe to HOLR Magazine