BEGINNERS’ GUIDE TO AVOIDING OXALATE OVERLOAD

What’s the Problem? Do I Have an

Oxalate Problem?
Oxalates are toxins that can make a mess of our tissues and metabolism
Oxalate harms the body’s systems of maintenance, protection and repair, and is Non-invasive medical tests are
linked to many disease processes. Oxalate can leave crystal deposits in the body. inaccurate (due to fluctuations)
and cannot tell you if you have
Symptoms are often delayed, variable, and changeable. Oxalate affects each person an oxalate problem.
differently. The toxic effects usually go unnoticed even in very sick people.
Removing oxalate addresses a common contributor to disease Have you been regularly eating
Many people have found that lowering their oxalate intake has helped to reduce or high oxalate foods?
resolve chronic health complaints, such as… Adopting oxalate-aware eating
Autoimmune (Lupus, Mast Cell...) Kidney Stones may tell you a lot —
Bladder Problems (IC, UTI...) Mood or Sleep issues once you know how to
interpret your body’s
Digestive (reflux, gastritis, IBS...) Pain anywhere reactions.
Fragile bones, skin, joints Slow healing / Infections
Hormonal or Thyroid issues Thin skin, psoriasis, eczema
Sensitivity (to meds, foods, alcohol, chemicals, noise, light, EMFs) Is It Safe?
There is no nutritional need for
Is Low Oxalate Eating Hard to Do? high oxalate foods, despite their
popularity. Low oxalate foods are
very nutritious.
Low-Oxalate Eating is Simple and Affordable.
Replacing high-oxalate foods with low-oxalate substitutes is easy and flexible. You may sometimes feel worse.
Good Information is Essential. Many lists on the internet are riddled with Transient worsening of
confusing errors. Start with my beginners’ lists included here. It will take some symptoms is part of healing
time to familiarize yourself with “the data.” when the body lets go of
accumulated oxalate.
Unfashionable. Your friends and even your doctor are not aware of oxalate in
foods or the many benefits of avoiding it. They might not understand it or Simple aids can help your body
support you. Does that matter to you? Will it stop you? recover: Lemon juice, potassium
Compared to What? This may be the most flexible and adaptable elimination citrate, magnesium citrate, and
diet there is. It can be adapted to almost any eating style and personal need. calcium citrate. Vitamins B1, B6.
Hot sauna. Mineral bathing.
Do You Have an Eating Disorder or Special Challenges? Get support.

How Do I Start?
Start Where You Are. Which of the worst offender high oxalate foods do you eat routinely? Of these, which do you like
the least? Start by eliminating that one high oxalate food. Examples: swiss chard, spinach, beets, and almonds.
A Safe Transition is a Gradual Process. It’s not helpful to drastically lower your intake all at once. Don’t traumatize
your body, your microbiome, or your life. Cut your oxalate intake down gradually.
Shop with My Best Bets List. Fill your pantry with safer foods (white pepper, arugula, lettuce, turnips, eggs, meats).
Keep Learning and Growing. Try new foods, new recipes, and expand your palate and culinary talents.
You Don’t Have to be Perfect. If you eat plants, you can’t eliminate oxalates entirely. Consistency is important.
Full Recovery Takes Time. Learn to recognize the “ups and downs” as your body cleans out the oxalate deposits,
possibly over years. Stick with it. Get the support you need.

Find more information and advice here:

©Sally K. Norton, My Food Matters, LLC
 M AKE THE S WITCH TO O XALATE -A WARE E ATING
1000
900
800
Low
Milligrams of Oxalate

700
Oxalate
600
Diet
500
400
300
200
100
0
All Day
Per Meal
"Normal"
Dark
Daily Almonds
Chocolate Chia Seed
Intake 1 oz. Spinach
2 oz 1 oz. My Lime-
Smoothie
Pineapple
Smoothie
L O W O X A L AT E D I E T = 5 0 MG/ D AY
“Normal” Daily Range
50 mg 100 – 200 mg It is easy (and damaging) to eat extremely high levels of oxalate! 600 mg

Safe Bets ✓ Beets

Chard

Spinach

Worst
Offenders Rhubarb

©Sally K. Norton, My Food Matters, LLC

 OXALATE IN FOODS
Beginners’ Food List
W ORST O FFENDERS SAFE BETS
Very High Oxalate Foods to Avoid Low and Very Low Oxalate Foods

A N IM A L F O OD S
Meats, Dairy, Butter, Eggs, Fish, Shellfish, Fats.
S E E DS A N D N U TS
Chia, Hemp, Poppy, Sesame, Tahini, Flax, Pumpkin, Sunflower, or Watermelon, seeds. Seed Oils.
Almonds, Cashews, Peanuts, Pecans, Pine nuts. Coconut (a fruit).
V E GETA B L E S
Carrots, Celery, Nopal Cactus, Chard, Beet Greens, Asparagus, Arugula, Lettuce (Bibb, Butter, Iceberg, Romaine), Bok
Beets, Sorrel, Okra, Parsnips, Sugar Snap Pea Pods, Choy, Brussel Sprouts, Red Bell Pepper, Cabbage, Capers, Cauli-
Sweet Potatoes, White Potato (fries, chips, etc.), flower, Celeriac Root, Chives, Cilantro, Cucumber, Kale (Lacinato
Rhubarb, Spinach, Tomato Sauce, Green tomatoes, or Purple), Mushrooms, Onion, Pumpkin, Radish, Rutabaga,
Yams. Turnips, Winter Squash, Watercress, Water Chestnuts, Zucchini.

F RUI TS
Apricot, Unripe Avocado, Blackberries, Clementine, Gala Apple, Ripe Hass Avocado, Fresh Cranberries, Seedless
Elderberries, Figs, Guava, Kiwi, Olives, Anjou Pear, Grapes, Kumquat, fresh Mango, Peach, Papaya (½ c), Fresh Plum,
Plantain, Pomegranate, Prunes, Raspberries, Star Fruit, Bartlett pear, Cantaloupe, Watermelon, Honeydew,
Tangelo. Orange Juice, Dates, Blueberries (½ c), Olive oil.

BEANS
Black Beans, Great Northern Beans, Pinto Beans, Navy Soaked, boiled, & drained: Butter Beans, Mung Beans, Black-Eyed
and most others. Soy Flour, Soy Milk, Soy Protein, Peas, Yellow or Green Split Peas Peas; fresh or frozen green peas.
Vegetarian Burgers and Meat Analogues.

G RA IN S A N D G RA IN S U B STITU TE S
Amaranth, Arrowroot, Barley Flour, Bran Cereal, Pearl Barley, Cellophane Noodles, Coconut Flour, Coconut
Buckwheat, Green Banana Flour, Corn Grits, “Wraps”, Corn-on-the-cob, Cornstarch, Kelp Noodles, Potato
Whole Grain Bread, Potato Flour, Pumpernickel, Starch (not “flour”), Rice Starch, White Rice, Arborio Rice, Thai
Quinoa, Rice Bran, Rye Bread, Shredded Wheat, Jasmine Rice, Uncle Ben’s Minute Rice, Shirataki “Rice” or
Teff, Tapioca Flour, Wheat Germ. “noodles,” White Rice Spaghetti, Red Lentil Pasta.

S N A C KS A N D T RE A TS
Potato Chips, Sesame or Seeded Crackers, Blueberry Jam, Candied Ginger, Toasted Coconut Flakes, Coconut
Milk or Dark Chocolate, Carob, Cocoa Powder, Ice Cream—Vanilla Flavor only, Dates, Flax Crackers, Pickles, Pork
Brownies, Plantain Chips, Banana chips, Rinds, Rice cakes, Yogurt, Vanilla Ice Cream (Dairy), White
Rhubarb Pie. Chocolate, Whipped Cream.

B E VERA GE S
Almond beverages, Chocolate flavored milks and Coconut Milk; Coffee; Barley Water; Beer; Dairy Milk;
Mocha coffees, Hot Cocoa, Black and Green Tea, Fruit Juices: Apple, Apple Cider, Cherry, Cranberry, Lemon, Lime,
V-8 and other vegetable juices. Orange; Ginger Ale; Herbal Teas; Kefir; Sparkling Waters; Wine.

S E A SON IN GS A N D H E RB S
Black Pepper, Caraway, Cinnamon, Salt, Bay leaf, Cayenne, Dill, Spice Extracts, Chocolate Extract,
Cumin, Curry, Lemon Zest, Fresh Garlic, Honey, Hot Sauce (Frank’s & Tabasco), Horseradish,
Onion Powder, Parsley, Mace, Marjoram, Mustard Seed, Peppermint,
Poppy, Turmeric. White Pepper, Sage, Savory, Stevia, Sugar,
Tarragon, Thyme.

©Sally K. Norton, My Food Matters, LLC

 L EARN M ORE A BOUT O XALATE AND Y OUR H EALTH
Plants make oxalic acid and oxalate crystals to support
their own biology and damage the fungi, insects, and other
predators attacking them.
We can tolerate some oxalate in our diets, but today’s
“superfoods” and food fashions like smoothies—and the global
food system itself—have blown the lid off how much oxalate we
consume, far exceeding our capacity to handle it.

At the same time, Messes with

modern life increases
our vulnerability to the Membranes and
toxic effects of oxalate.
The result is a growing Mitochondria.
public health crisis of
chronic physical de-
generation created by
the very foods we eat
to try to get healthy.
 Mineral loss
Symptoms can take  Inflammation
years to emerge and
show up differently in  Tissue Damage
different people.
 Metabolic Damage

calcium oxalate crystals in urine. Laube, et a. 2014

A d v a n c e P r a i s e f o r To x i c S u p e r f o o d s

“The conventional advice to eat "mostly plants" is seriously challenged by the reality that plants contain
known toxins. Norton makes a compelling case that oxalates are the x-factor contributing to many
mysterious health conditions.” —Nina Teicholz, author of The Big Fat Surprise

“...a common naturally occurring toxin is creating a potential public health crisis for people who are trying
their best to eat well.” —Aaron Blaisdell, PhD, UCLA Professor of Behavioral Neuroscience

"I highly recommend this book to anyone who has been wrestling with poor health and not
gotten the answers they need from the medical profession.”
—Neil Nathan, MD, author of Toxic: Heal Your Body from Mold Toxicity, Lyme Disease,
Multiple Chemical Sensitivities and Chronic Environmental Illness

©Sally K. Norton, My Food Matters, LLC