High Oxalate Foods List. There are two things that are different from the original list. High oxalic acid (oxalate) foods…this is a big problem with keto oxalic acid is found in over 200 plant species, but some contain more than others.
Boiling foods can also reduce the oxalate content. Leafy green vegetables such as collards, dandelion greens, mustard greens and beet greens contain oxalate. In plants, oxalate helps get rid of excess calcium.
Common foods to avoid for those with oxalate issues include spinach, berries, chocolate, almond milk and soy.
But too much of it in us can cause kidney stones. Our bodies make oxalate on their own, especially when certain enzymes aren’t balanced in their activity because of genetic differences or because someone has deficiencies in enzyme cofactors like vitamin b6, magnesium or thiamine. Foods like spinach or kales will remain high in oxalate according to oxalate food chart and pdfs, even after boiling which keeps out of your low oxalate diet foods list. Over the last few decades, oxalates in our diet have increased substantially.