Diary of Unknown Symptoms

Mystery of the Internal Vibration

Entry for August 22, 2006

In the book I’m reading “The Miracle of Magnesium” on page 34 she talks about certain foods that contain oxalic acid or phytic acid as they can reduce the absorption of magnesium. Here’s what I find:

Oxalic acid occurs naturally in quite a large number of plants. The human body also synthesizes oxalic acid from ascorbic acid (Vitamin C). Oxalic acid may combine with calcium, iron, sodium, magnesium, or potassium to form less soluble salts known as oxalates. Oxalates also occur naturally in plants.

Since oxalic acid binds with important nutrients, making them inaccessible to the body, regular consumption of large amounts of foods high in oxalic acid over a period of weeks to months may result in nutrient deficiencies, most notably of calcium.

Oxalic acid is a strong acid, and is irritating to tissue all by itself. Extremely high doses are fatal. Oxalates, on the other hand, form tiny little insoluble crystals with sharp edges, which are also irritating to tissue. So, high levels of oxalic acid/oxalates in the diet lead to irritation of the digestive system, and particularly of the stomach and kidneys. They may also contribute to the formation of kidney stones (the most common form of kidney stone is composed of calcium oxalate).

Foods containing these chemicals may be consumed in moderation. However, if you suffer from kidney disease, kidney stones, rheumatoid arthritis, or gout, it is usually recommended that you avoid foods that are high in oxalates or oxalic acid.

Foods generally found on the list include: chocolate, cocoa, coffee, most berries (especially strawberries and cranberries), most nuts (especially peanuts), beans, beets, bell peppers, black pepper, parsley, rhubarb, spinach, swiss chard, summer squash, sweet potatoes, and tea.

Plant foods with high concentrations of oxalic acid (over 200 ppm) include (but are not limited to): lamb’s-quarter, buckwheat, star fruit, black pepper, purslane, poppy seeds, rhubarb, tea, spinach, plantains, cocoa and chocolate, ginger, almonds, cashews, garden sorrel, mustard greens, bell peppers, sweet potatoes, soybeans, tomatillos, beets and beet greens, oats, pumpkin, cabbage, green beans, mango, eggplant, tomatoes, lentils, and parsnips.

And some more research:

Low Oxalate Diet University of Pittsburgh

Kidney stones are caused by a buildup of minerals in the urine. Calcium, oxalate (OXuh-layt), and uric acid may lead to kidney stones in some people. A low-oxalate diet is for people who have calcium oxalate kidney stones. Cutting back on high-oxalate foods
and salt (sodium) and drinking plenty of water may help prevent kidney stones from forming. Here are some important points to remember:

• Oxalates are found in a wide variety of foods.
• Foods that come from animals usually have little or no oxalate.
• Drink plenty of fluids. Drink more than 8 cups of fluid every day. Your urine should be as clear as water. If it isn’t, drink more fluids.
• To help prevent oxalate stones from forming, limit oxalates to 40 to 50 mg per day.

• Low-oxalate foods have less than 2 mg of oxalate per serving. You can eat as much of
these foods as you like.
• Moderate-oxalate foods have 2 to 6 mg of oxalate per serving. You should eat no
more than three of these foods per day.
• High-oxalate foods have more than 7 mg of oxalate per serving. Avoid these foods.


Low Oxalate
– apple juice
– beer, bottled or canned
– cider
– distilled alcohol
– ginger ale
– grapefruit juice
– lemon juice
– lemonade/limeade (made without peel)
– lime juice
– milk (skim, 2%, whole)
– orange soda
– pineapple
– root beer
– tea, instant
– water
– wine

Moderate Oxalate
– coffee (limit to 8 oz/day)
– cola (limit to 12 oz/day)
– cranberry juice
– grape juice
– orange juice
– orangeade
High Oxalate
– any juice made from highoxalate
– beer, draft
– chocolate, plain*
– chocolate milk
– cocoa*
– coffee powder (instant)*
– Ovaltine
– tea, brewed*
* This food is extremely high in oxalates, 7 to 700 mg per serving.


Low Oxalate
– milk (skim, 2%, whole)
– buttermilk
– yogurt with allowed fruit
– cheese

For calcium restrictions, limit above to one serving per day.

Moderate Oxalate
– none

High Oxalate
– chocolate milk


Low Oxalate
– beef, lamb, pork
– eggs
– fish/shellfish
– poultry

Moderate Oxalate
– beef kidney
– liver

High Oxalate
– none

Meat Substitutes, Beans, Nuts, and Seeds

Low Oxalate
– eggs
– lentils
– water chestnuts

Moderate Oxalate
– garbanzo beans, canned
– lima beans
– split peas, cooked

High Oxalate
– almonds
– baked beans canned in tomato sauce
– cashews
– green beans, waxed and dried
– peanut butter*
– peanuts*
– pecans*
– sesame seeds
– sunflower seeds
– tofu (soybean curd)*
– walnuts

Fats and Oils:

Low Oxalate
– all

Moderate Oxalate
– none

High Oxalate
– none
* This food is extremely high in oxalates, 7 to 700 mg per serving.


Low Oxalate
– apples, peeled
– avocado
– bananas
– cantaloupe
– casaba
– cherries, bing
– coconut
– cranberries, canned
– grapes, green
– honeydew
– mangoes
– nectarines
– papaya
– raisins
– watermelon

Moderate Oxalate
– apples with skin
– apricots
– black currants
– cranberries, dried
– grapefruit
– oranges
– peaches
– pears
– pineapple
– plums
– prunes

High Oxalate
– blackberries
– black raspberries*
– blueberries
– red currants
– dewberries
– figs, dried
– grapes, purple
– gooseberries
– kiwi
– lemon peel*
– lime peel*
– orange peel
– red raspberries
– rhubarb*
– strawberries
– tangerines
– any juice made from above

Breads and Starches:

Low Oxalate
– bread
– breakfast cereals
– noodles, egg or macaroni
– rice, white or wild

Moderate Oxalate
– barley, cooked
– corn bread
– corn tortilla
– cornmeal
– cornstarch
– flour, white or wheat
– oatmeal
– rice, brown
– unsalted saltine or soda crackers
– spaghetti in tomato sauce
– sponge cake

High Oxalate
– Fig Newtons
– fruit cake
– graham crackers
– grits, white corn
– kamut
– marmalade
– soybean crackers*
– wheat germ*


Low Oxalate
– acorn squash
– alfalfa sprouts
– cabbage
– cauliflower
– peas, frozen and fresh
– peppers, red
– radishes
– turnips, roots
– zucchini
– squash

Moderate Oxalate
– asparagus
– artichokes
– brussels sprouts
– broccoli
– carrots
– corn
– cucumbers, peeled
– kohlrabi
– lettuce
– lima beans
– mushrooms
– onions
– potatoes, white
– peas, canned
– snow peas
– tomato, fresh
– tomato sauce

High Oxalate
– beans (green, wax, dried)
– beets (tops, roots, greens)
– celery
– chives
– collards
– dandelion
– eggplant
– escarole
– kale
– leeks*
– mustard greens
– okra*
– parsley
– parsnips
– peppers, green
– pokeweed*
– rutabagas
– sorrel
– spinach*
– summer squash
– sweet potatoes*
– Swiss chard*
– tomato soup
– vegetable soup

* This food is extremely high in oxalates, 7 to 700 mg per serving.


Low Oxalate
– any not listed

Moderate Oxalate
– basil, fresh
– malt, powder
– pepper

High Oxalate
– cinnamon, ground
– parsley, raw*
– pepper, more than 1 tsp/day*
– ginger
– soy sauce


August 22, 2006 - Posted by | Health | ,

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