Low oxalate low histamine diet – the missing link?

The one last major symptom that can drive me to despair is chronic inflammation “down there”. Having eliminated wheat, gluten, dairy, all grains, all sugar but fruit, I’m a little stumped by what’s going on. Sure I know about the mast cell Interstitial Cystitis link (as per NIH funded Dr Theoharides) [1] but given that I am no longer forced to run to the loo every 10 minutes screaming in pain as I unleash the razor blades embedded in my urinary tract I can’t say that’s too much of a factor. Thankfully quercetin has done its job there.

A diet rich in antihistamine and anti-inflammatory foods has helped me lower overall inflammation. Mast cell mediated/histamine induced inflammation has moved way from my brain (no brain fog/migraines anymore), away from my heart (tachycardia/palpitations gone), away from my fingers (no more arthritis or buzzing and tingling in them), away from my feet/hips (adios bone pain, shooting sciatica like pain or buzzing/tingling), and for the most part, away from my stomach (only rare instances of basketball stomach/tingling/Homeric belching). But I guess it would make sense that the part of my body that’s in contact with ingested histamine is somewhat chronically inflamed.

CLICK HERE TO LEARN HOW TO CREATE YOUR OWN CUSTOMISED HEALING PLAN AND DIET.

So looks like it’s time to tweak the diet once more. This thought used to unleash a hurricane of self pity but now I figure I’ve already hit the ground running having done this quite a few times.

Having purposely avoided looking at high oxalate food lists for the last three years (scared of what I would find), I finally took a look, passed out momentarily in despair at the sight of so many healthy plant based foods in the high column (kale, chard) and so many crappy ones in the low oxalate list (corn nuts, dairy, white chocolate), before picking my sorry self up off the floor and reminding myself that as with the low histamine diet, moderation is key.

I will never completely eliminate higher histamine foods – partly because it’s almost impossible to, but also because I don’t believe that kind of restriction is good for the body and soul. With that in mind I finally unclenched my teeth and decided to give a low-ish oxalate diet a go (not that my diet is particularly high oxalate to begin with!).

It’s not just those with lady part inflammation who benefit from moderating oxalates, related conditions are: autism, asthma, cystic fibrosis, kidney stones as well as vulvodynia [2].

A cursory glance at the oxalate sites revealed that mr curly kale must be re-assigned from my juicing drawer to my boyfriend’s “I’ll eat it if it’s green” shelf. I then sat down for some intensive net trawling in order to come up with a list of low to medium oxalate foods that are also low histamine, as well as being high nutrient. You’ll find this list here. As always, please remember most histamine lists differ from each other and the low oxalate lists suffer the same problem.

Additionally, because you’re supposed to keep oxalate intake to a maximum range, wether you eat 1/2 a cup of asparagus or a full cup makes a big difference in the milligrams of oxalates/oxalic acid you ingest. It’s kind of like weight watchers where you tally everything up. I think it borders on the obsessive to do it right, but if you’re in that much pain and have determined that you problem is oxalates/oxalic acid, then you do what you have to! I’m thankfully not in severe pain, I’m just determined to be the best me I can be. Yes, I am often my own coach/cheerleader/movie cliche all rolled into one!

This list is by no means exhaustive, it’s just meant to give you an idea of the low oxalate low histamine foods I’ll be trying to stick to for a while. I recommend checking out oxalate researcher Dr Susan Owen’s site for further information. Rest assured, I’ve put in an interview request and am waiting to hear back.

Here’s the low to medium oxalate and low histamine food list I’ll be working off for a while:

PLEASE NOTE: various low oxalate sites warn that you shouldn’t jump into an extremely low oxalate diet as it can kick the body into a sudden detox, causing it to suddenly dump its oxalate stores which can cause an intensification of symptoms.

Low histamine & low to medium oxalate foods

FRUITS

Very low – low oxalate foods

CRANBERRY (low histamine on some lists)

CHERRY (low histamine on some lists)

APPLE FUJI

APPLE GALA

APPLE GOLDEN

APPLE BRAMLEYS

APPLE GRANNY SMITH

APPLE RED

BLUEBERRIES

CRANBERRIES DRIED

DATES MEDJOOL

LEMON

MANGO

CASABA

HONEYDEW

WATERMELON

PASSION FRUIT

PEACH

PEAR BARTLETT

Medium oxalate foods

APPLE BRAEBURN

APPLE MACINTOSH

BANANA

DRIED CHERRIES

BLACKCURRANTS

DATES MEDJOOL

LIME

CANTALOUPE

VEGETABLES

V. low – low oxalate foods

CORN

BOK CHOY

BROCCOLI RAW AND BOILED

CABBAGE GREEN RAW

NAPA CABBAGE

CABBAGE PURPLE

CARROTS BOILED

CAULIFLOWER BOILED/STEAMED/RAW

CUCUMBERS

GARLIC

TURNIP GREENS

ARUGULA

RAAB BROCCOLI

KALE (not curly!)

KHOLRABI

KOHLRABI LEAVES

MOST LETTUCE IS VERY LOW

MUSHROOMS (I still eat some)

ONION, WHITE

ONION, YELLOW

RED PEPPER

RADISH, DAIKON

RADISH, RED

RADISH, WHITE

RUTABAGA

SEAWEED, HIJIKI

SEAWEED, KOMBU

SEAWEED, NORI

SEAWEED, WAKAME

SHALLOTS

SPROUTS, ALFALFA

SQUASH, ACORN

SQUASH, BUTTERNUT

SQUASH, KABOCHA

SQUASH, SPAGHETTI

SQUASH, YELLOW

SQUASH, ZUCCHINI

TURNIP

WATERCRESS

Medium oxalate foods

ARTICHOKE

ASPARAGUS

GREEN BEANS

BRUSSEL SPROUTS

BROCCOLI STEAMED

CARROTS RAW

ENDIVE

FENNEL

GRAPE LEAVES

RAAB BROCCOLI STEAMES

COLLARED BOILED

LEEKS RAW

JICAMA

RED ONION

PARSNIPS

BELL PEPPER, YELLOW

BELL PEPPER, GREEN

SEAWEED, DULSE

HERBS/SPICES/CONDIMENTS

Low oxalate foods

(Most fresh herbs are low oxalate. Dried are far higher. These herbs are all fresh)

BASIL

CIDER VINEGAR (the lowest histamine of all the vinegars)

CHILI

CHIVES

CORIANDER

CRESS

GINGER

LEMON BALM

MUSTARD

WHITE PEPPER GROUND

PEPPERMINT

ROSEMARY

SAVORY

CAYENNE PEPPERS

HABANERO PEPPERS

Medium oxalate foods

DILL

PARSLEY

BLACK PEPPER GROUND

LEGMES/NUTS/SEEDS

Low oxalate foods

CANNED CHICKPEAS (but dry/boiled are medium!)

LIMA

MUNG

RED LENTILS BOILED

BROWN LENTILS

GREEN PEAS

SPLIT GREEN PEAS

SPLIT YELLOW PEAS

SUNFLOWER BUTTER (small amount)

Medium oxalate foods

CHICKPEAS BOILED

PISTACHIOS

ALFALFA SEEDS

BROC SEEDS

MUNG BEAN

MEAT/POULTRY/FISH

Low oxalate foods

ANCHOVIES (fresh)

FLOUNDER

HADDOCK

PLAICE

SALMON

FRESH TUNA

BEEF

LAMB

LIVER

EGGS

OTHER

Low oxalate foods

WHITE CHOCOLATE (I can eat homemade raw white chocolate – you might not be able to)

GRAINS/FLOURS

Low/Medium oxalate foods

WHITE RICE

WILD RICE

CORN

COCONUT FLOUR

BLACK EYED PEA FLOUR

FLAX SEED FLOUR

CELLOPHANE NOODLES

BROWN RICE PASTA COOKED

WHITE RICE

THAI JASMIN RICE

Soaking rice and grains for 12 hours lowers oxalates.

Medium oxalate foods

CHICKPEA FLOUR

BROWN RICE FLOUR

SORGHUM

MILLET

ROLLED OATS COOKED

RICE NOODLES

BROWN RICE

JASMIN RICE

UNCLE BENS WHITE RICE

WILD RICE

FATS/OILS

Low oxalate foods

CANOLA

COCONUT

OLIVE

SESAME SEED

SWEETENERS

V.low/low oxalate foods

AGAVE

RAW COCONUT NECTAR

TAHINI – high oxalate but I plan to keep it in my diet because of it’s calcium content and anti-inflammatory activity.

———————————- Sources ———————————-

[1] http://mastcellmaster.com/documents/Interstitial-Cystitis/Mast-cells-IC-Urol-2007.pdf

[2] http://lowoxalate.info/research.html

Optimum

67 responses to “Low oxalate low histamine diet – the missing link?”

Jennifer Lynne Flint

August 1, 2013

Sorry for my ignorance, but what are oxalates, and why are they bad? This is a new one on me.
Megan

August 1, 2013

Thank you for this information! I have IC and have been reading your posts for some time. I had a major flare almost a year ago and am starting to get to a point where I am having more good days than bad. I’m looking into histamines as a possible cause (still on the IC pharmaceutical cocktail of Atarax, Elavil, and Uribel). As for oxalates, I underwent a 24 hour oxalate test and it came back normal. Did you go through this test too? I moved past low oxalate after the test. My recent research has me looking into methylation issues (I have one half of the defective methylation gene). 10 years ago, I put myself into remission from IC (unknown at the time) and ocular rosacea using a macrobiotic diet. I’m trying to figure out if it was the low protein, low fat, or high fiber/veggie, no sugar that allowed that to happen. Anyway, I wanted to thank you for all of your work on this!
Christy

August 1, 2013

I am so excited to see these two groups merge on information on your site. I am low oxalate ( subsiquently the whole family)and my son is low histamine. Can not wait to see what recipes and suggestions come out.
Natalie

August 1, 2013

Is your raw white chocolate recipe in one of your cookbooks?
Sally

August 1, 2013

Is chicken high in oxalates?
Sandra Pawula

August 1, 2013

So sorry you have a new diet challenge, but I know you will prevail. I had to be on a low oxalate and low histamine diet for quite awhile and I know other people with mast cell problems who say they do best combining the two diets. I’ve healed sufficiently enough that I don’t have to worry about oxalates as much any more, but I don’t eat many high oxalate foods.

In terms of IC, this is the best resource I’ve found on the net:
http://www.ic-network.com/patient-resources/diet/diet-introduction/

Oxalates aren’t always the issue with IC. It could be acidic foods like cranberry, etc., or some of the fruits you’ve been eating. In any case, good luck! I know you will learn a lot and pass it on!
askalice

August 1, 2013

When I was pregnant at 19 with my first child the doc told me not to eat anything white and I wouldn’t gain to much weight. It seems to be the majority of foods with color are causing my problems now and white food is what I need, for while anyway.
MJ

August 1, 2013

I was intrigued to recently discover that the foods to avoid on a mold help diet look strikingly similar to the histamine lists: http://www.urthpro.com/blog/the-mold-help-diet-foods-to-avoid

I was convinced our family had histamine issues until I found this list. Now I’m wondering if the underlying culprit is mold prone foods causing a spike in histamine levels. One of my big clues is my son’s reaction to white potatoes. This has puzzled me since they are supposed to be lower in histamines. However, on the mold help diet, white potatoes are to be avoided.

The low histamine diet has definitely helped resolve some (not all) issues, but I’m wondering if it’s because in following a low-histamine diet I was also avoiding the mold-prone foods. Now I’m tweaking our diet to reduce mold exposure as well…hoping for the best!
Trixie10

August 2, 2013

Your timing could not be better as I just had a Urologist appointment today for what I thought was chronic bladder infections that I have been getting the last month. Each time it turns out my urine is clear and the doctor feels it is related to my histamine problem. Gave me a prescription for Urabel if the pain gets bad and told me to continue the cranberry juice and D-Mannose powder. I have literally had every body part checked and all of my tests show I am very healthy. I am back on the antihistamine and I have settled the symptoms down so I have my life back, but each day is a new adventure, whether I feel bladder pain ,or diarrhea, hives, etc. I am reacting to shellfish now when I never did before and I am afraid to eat eggs. I am going to continue with the vegetables, even the kale as I agree with you on your approach to eating mindfully. I am reading every book out there to improve my immune system and the problem is that the fermented foods are key to improving your “gut” and that is in every book. What do you do??? Susan
csammeth

August 2, 2013

My 13 year old daughter can’t tolerate white potatoes either (causes her severe GI symptoms) – – I was diagnosed with MCAS and worry she has it too. The allergist told me that potato allergies often go hand in hand with apple allergy for some odd reason, so we avoid both. I am also worried about mold issues as I found out that the office building I was working in had mold about the time I had my first anaphylaxis. I no longer work there, thank goodness. But I am on a very limited number of foods and trying to follow Yasmina in correcting that. I too have IC symptoms, although they are better when I’m on antihistamines.
Kati Hornung

August 2, 2013

Great post. For a lot of really helpful and detailed info on oxalates you might consider downloading the spreadsheet kept up-to-date with the latest numbers from the Trying_Low_Oxalates group on Yahoo. You may be happy to find out that lacinato kale is low ox and I think some others are medium rather than high. We can’t do kale chips from curly kale but lacinato kale chips are totally fine. This was stellar news to us and I thought I’d pass it along!
tricia_k

August 2, 2013

I am interested in the connection between a woman’s cycle and histamine intolerance as well. From the research I’ve read, histamine is lower when progesterone is high. Many women have a cessation of allergies during pregnancy – progesterone is very high then. Also, many women’s food intolerances start during peri-menopause when we often have anovulatory cycles. Progesterone is released after ovulation, No ovulation = low progesterone & high histamine. The term estrogen dominance means there is not enough progesterone. Symptoms of estrogen dominance are soreness, cramps, PMS and I am thinking high histamine.

Some of the connections I have been putting together. Please let me know if you have any thoughts… Oh yes, vitex is a herb that increases Progesterone and has greatly diminished cramps and soreness. Not sure how it is affecting HIT yet.
thelowhistaminechef

August 2, 2013

Hi there, thanks so much for your post! I’ll be posting in the near future!
thelowhistaminechef

August 2, 2013

Hi Natalie,

I haven’t quite perfected it yet so sadly no, but it will go out to my mailing list at some point.
thelowhistaminechef

August 2, 2013

Hi Sally, not to my knowledge. It’s plant foods that usually are high oxalate.
thelowhistaminechef

August 2, 2013

HI Sandra,

Thanks so much! That’s very sweet of you to say. I don’t eat that many either, but I have been eating large quantities when I do.

As with histamine I’m sure I’ll soon be able to tolerate more. I know I’ve healed on that front, one more to go…

Thanks again for taking the time to comment – your input is valued!
thelowhistaminechef

August 2, 2013

It is annoying I know. My boyfriend just looked at me like I had two heads when he saw me with a packet of white rice noodles in my hands just now. This after my long speech to him just months ago about why I was making the switch to buckwheat! The high phenol content is always a worry with the coloured foods.
thelowhistaminechef

August 2, 2013

Hi there,

I have written a couple of posts regarding the histamine/female hormone link. I’ll be investigating more deeply when I speak with NIH funded mast cell researcher Dr Theoharides. Till then I leave you with what I wrote up 🙂

http://thelowhistaminechef.com/irresistible-to-the-opposite-sex-histamine-could-be-why/

http://thelowhistaminechef.com/irresistible-to-the-opposite-sex-histamine-could-be-why/
thelowhistaminechef

August 2, 2013

Hi there!

Thanks so much for saying that. Glad you enjoyed reading it.

I was told about the kale thing by a friend who’s a member of your group. I would love to join but am already struggling to keep up with my emails so joining another list serve just isn’t a viable option right now sadly. Do you speak with Susan? Do you know how I could get a message to her that I’d like to interview her for this website? A friend passed on her email address to me but I still haven’t heard back. Would love an expert view on the topic, whether histamine related or not.

Thanks for posting!
thelowhistaminechef

August 2, 2013

Hi there, potatoes are on some lists as a mast cell trigger. They also affect serotonin, which like histamine is also an inflammatory element. They also lack nutrients which is why I don’t eat them!

Thank goodness you no longer work in that building!
thelowhistaminechef

August 2, 2013

Hi Susan,

Yes, it can definitely be related to histamine and or oxalates. When I was low oxalate but high histamine (due to a diet poor in plants) I was running to the look every few minutes. Life was hell!

Cranberry juice, with all the sugar and histamine raising potential, might not be the best idea? Quercetin has been shown to prevent e coli infection http://www.prlog.org/11375317-study-finds-quercetin-prevents-coli-infection.html as well as lower histamine/stabilise mast cells.

You know yes, I agree that probiotics are key, but I do not believe that we have the knowledge yet on how to successfully replenish our stores. I’m not the type of person to throw spaghetti against the wall and hope something sticks. When that knowledge exists, I will be the first to line up for treatment, even if the short term effects are not too pleasant.

Good luck with the UTI stuff – I know insist on a culture for each suspected infection. Luckily nothing has come back positive since 2000!
thelowhistaminechef

August 2, 2013

Hi MJ,

I think the list similarity can be attributed to the fact that mold/bacteria causes histamine release generally. Histamine’s job (one of many) is to fight infection and promote healing. Mold, wether ingested or airborne, would be likely to prompt histamine release (as you know).

So in this light, it makes sense that people reacting to mold most likely have a pre-exisiting histamine condition and therefore would respond to the low histamine diet. I’m not sure whether mold would provoke a response in people who aren’t already sensitised in some way. I respond to mold, but my boyfriend and most of my (non-histamine) friends do not. I don’t have mold allergies, just the mast cell thing.

I have to disagree on the potato thing – it’s listed as a mast cell trigger on many lists as well as being serotonergic. With serotonin being an inflammatory element, it would make sense that those of us who already struggle with inflammation would react to other inflammatory foods. Many histamine folks I know absolutely cannot tolerate them.

I’m sure that avoiding most mold is a great idea no matter what your health status 🙂 So yup, agreed on that one!

Please keep me posted on your progress. All avenues are always worth exploring. Each piece of the puzzle adds to our understanding and increases the possibility of living a normal life!

YY
Summer

August 5, 2013

Thank you so very very much! I sure wish you the best! You certainly earn it 🙂
Dot SLady

August 6, 2013

Yasmina, thank you for this. Your insight and experience is very appreciated.
Henrik D

August 7, 2013

Are you staying away from nightshades?
thelowhistaminechef

August 7, 2013

🙂 Thank you summer!
thelowhistaminechef

August 7, 2013

You’re very welcome, thanks for reading 🙂
thelowhistaminechef

August 7, 2013

Hi there, I personally don’t, unless they’re high histamine. I eat red peppers mainly…
Nina

August 8, 2013

Thank you
for this information. I don’t know if you remember but I put a post in the FB
group about my 4 year old daughter and her bladder issue. I just checked out what food has HL of
oxalate and it was not a good sight =( raw
carrots, kiwi, almond, cahsewnuts, sweet potato , buckwheat all good healthy food
that that she likes (she is a strong headed picky little lady )

But most interested thing of all is that
we had introduced rice milk(first bought then homemade) about 4 months ago and as we look back it might be
at the same time the bladder issue started. Rice milk is also HL oxalate.

Any way last week she just had homemade coconut milk and the bladder issue
improved, we thought that it might be because we have reduced wheat and gluten during
the summer. But this week she had her rice milk again an at the same evening the
bladder issue returned. We didn’t make the connection until I saw this post.

We are now going to try just to remove the rice milk and maybe reduce the intake
of some other food, and see if that’s enough to make her better.

I’m going to read all I can about oxalate what it is and how it works, so I can
make good decisions.
Suzanne Midford

August 10, 2013

Thank you so much for combining these lists, Yasmina. It saved me a lot of work! If you have not yet gotten in touch with Susan Owens, please let me know, I have her email address and her phone number. You can reach me on Facebook -https://www.facebook.com/Szmidford
or via email – [email protected]
thelowhistaminechef

August 16, 2013

You’re very welcome! I’m sorry am running behind with Facebook messages – will answer tonight 🙂
thelowhistaminechef

August 16, 2013

Hi Nina,

Yup I remember. I’m so glad you worked it out!

The bladder thing is truly unpleasant and it radiates to other areas.

Please let me know how it goes – good luck and thanks so much for your post!

YY
Dlbroox

September 10, 2013

Please take a look at my site. It’s all about the link between menopause and histamine. The menopausehistamineconnection.wordpress .com I’ve been recently researching my theory that it was the drop in estrogen, so this is interesting because you propose it’s the rise in progesterone. A new direction for my research!
sanddollar252

November 10, 2013

I had horrible vaginal pain for months. From my bladder, through the urethra – you name it without going into too much detail for the faint of heart. Turns out the culprit was Cinnamon. I had no idea that Cinnamon was high – very high – in Histamine. When I completely cut it out, all the pain vanished within 48 hours and has never returned. Just thought this might help. I love your site and am so very, very grateful for it. Thank you!
sanddollar252

November 10, 2013

I just posted above – don’t know if it will help – but try eliminating all Cinnamon, if you haven’t already. From my experience, Cinnamon causes excruciating bladder pain and the constant need to void. Its in so many kids snacks, instant oatmeal, tea, curry, you name it.
Guest

March 3, 2014

A google search will turn up tons of information.

What I’m wondering about is that the list on this page are quite different from the low oxalate food lists on Owen’s main site. Some here are listed as medium, when they’re noted as being ‘very high’ on other lists…?
thelowhistaminechef

March 3, 2014

Hi Kelly, thanks for the heads up. Which foods in particular? I used Susan’s list to make these. She did email me last week to say that there’s a new list, could you possibly email it to me so I can update things? You can use the contact form at the top of the page – would be much appreciated! I do say that people should refer to her list…thank you!!
Guest

March 4, 2014

It’s my understanding that the lowoxalate.info site is connected to Owen’s group, and on the page (why is this so skinny?!),boiled carrotsare listed as medium, raw carrotsare “very high”, celery is “very high” and dates are “high”.

???
thelowhistaminechef

March 4, 2014

Hi Kelly, as I said,I am working directly from Susan Owen’s list. On it, one medjool date is low, 1/2 a cup is medium. 1/2 cup raw grated carrots is medium, while boiled is low. I do not list celery above, so not sure why you’re mentioning it? I recommend seeking out Susan’s comprehensive spreadsheet that lists hundredsof foods, rather than a list that appears to be highlighting just a few. As you’re no doubt aware, and as I point out in my post, one raw carrot could be low ox, while 5 raw carrots are very high. This is why I encourage people in my post to join Susan’s group to learn the specifics.As with histamine, I have decided to not go nuts eliminating oxalates,which are often very healthy foods. It’s worked – I no longer suffer. It has only taken me about 6 months to fix my oxalate issue. I wish you the best of luck on your journey!
Guest

March 5, 2014

Thanks so much — makes more sense now. 🙂
Sherry Gilbert Condit

May 26, 2014

Hi I’m going through this same issue and I feel it is low progesterone and high estrogen . It caused severe chronic hives , high anxiety, and several episodes of what I believe was Ana which landed me in the er 3x.i believe it’s perimenapause related. Following the low histamine chefs web pg and recipes. Very helpful. I am feeling like me after a month of really taking care of myself.
Aj Martin

November 25, 2014

Hello. I have been low oxalate for a long time and after my initial despair and rebellion, my body helped me decide to focus. I found a book from the Vulvar Pain Foundation that contains a comprehensive list of oxalate levels. I would have went insane without it. I rediscovered foods that I hadn’t even considered and feel confident mixing between high-med & low groups to find my safe oxalate foods. For instance, i can drink tea and coffee but sweet potatoes will bring me 3 days of pain. Hopefully the book is still available and best wishes as you try to reduce your pain
susan

December 13, 2014

Can you tell me how to make the raw white chocolate , missing chocolate very bad.
susan

December 13, 2014

Can you tell me how to make the raw white chocolate , missing chocolate very bad.
Beth Pettenger-Wendling

January 15, 2015

Oh my do I know going insane from not knowing what to eat?! This pain and that symptom from oxalate from histamine from gluten-OMG. Are you saying Aj that you are both histamine and oxalate intolerant? Do you think this book you mentioned would be good for me? I don’t have vulvar pain but I get a uterine intense cramp like papsmear from high histamine and irregular menstrual bleeding. I don’t know where to begin.
Beth Pettenger-Wendling

January 15, 2015

Oh my do I know going insane from not knowing what to eat?! This pain and that symptom from oxalate from histamine from gluten-OMG. Are you saying Aj that you are both histamine and oxalate intolerant? Do you think this book you mentioned would be good for me? I don’t have vulvar pain but I get a uterine intense cramp like papsmear from high histamine and irregular menstrual bleeding. I don’t know where to begin.
Beth Pettenger-Wendling

January 15, 2015

Thanks for this list, printing it now. Need all the help I can get. I appreciate it. Brain fog/dizziness starting to lift now. I took 2 Quercetin, 2 non flush niacin, 2 Molybdenum, 2, Selenium about 45 min ago. and I’m sipping on dandelion tea w lemon. and I ate some butternut squash and a bite of boiled carrots. Need to study this list along with the list by Dr. Susan Owen (trying_low_oxalates). Thanks for putting the info about oxalates into your e-book-the Anti-Detox! Onward!
Beth Pettenger-Wendling

January 15, 2015

Thanks for this list, printing it now. Need all the help I can get. I appreciate it. Brain fog/dizziness starting to lift now. I took 2 Quercetin, 2 non flush niacin, 2 Molybdenum, 2, Selenium about 45 min ago. and I’m sipping on dandelion tea w lemon. and I ate some butternut squash and a bite of boiled carrots. Need to study this list along with the list by Dr. Susan Owen (trying_low_oxalates). Thanks for putting the info about oxalates into your e-book-the Anti-Detox! Onward!
Joy Sisto

January 15, 2015

Very interesting information! I have read up on oxalates and histamine in the past and have yet to be on a strict regimen to lower or avoid, although I am conscientious of choosing kale and turnip greens vs. spinach, among other things. I also choose to make a variety of dietary changes for improved health and wellness on many levels. Like you, I had symptoms similar to yours as far as digestive ailments, pain, and/or inflammation. I will save this blog for future reference should I need to dig deeper into this personal research later. 🙂 Thank you!
Joy Sisto

January 15, 2015

Very interesting information! I have read up on oxalates and histamine in the past and have yet to be on a strict regimen to lower or avoid, although I am conscientious of choosing kale and turnip greens vs. spinach, among other things. I also choose to make a variety of dietary changes for improved health and wellness on many levels. Like you, I had symptoms similar to yours as far as digestive ailments, pain, and/or inflammation. I will save this blog for future reference should I need to dig deeper into this personal research later. 🙂 Thank you!
Klaus Schmitz

April 11, 2015

I’ve also pretty much ignored the Oxalate issue out of fear of what I might find… that is until I came across an article in a German Magazine (www.focus.de) about dangerously high levels of oxalate in iced tea as a possible cause of kidney stones. The reason it caught my attention was because iced tea was the drink I chose at parties to avoid the annoying questions of: “why are you only drinking water?”.
Thinking I had made a “safe” choice, given that iced tea contains 1% black tea extract, I couldn’t explain why my body reacted the way it does when I accidentally eat something that’s extremely high in histamine… e.g. nausea, dizziness etc., so maybe oxalate is the explanation there…
Klaus Schmitz

April 11, 2015

I’ve also pretty much ignored the Oxalate issue out of fear of what I might find… that is until I came across an article in a German Magazine (www.focus.de) about dangerously high levels of oxalate in iced tea as a possible cause of kidney stones. The reason it caught my attention was because iced tea was the drink I chose at parties to avoid the annoying questions of: “why are you only drinking water?”.
Thinking I had made a “safe” choice, given that iced tea contains 1% black tea extract, I couldn’t explain why my body reacted the way it does when I accidentally eat something that’s extremely high in histamine… e.g. nausea, dizziness etc., so maybe oxalate is the explanation there…
T.H.

May 17, 2015

I just wanted to say thank you for putting so much of this information out here for the people who are struggling to regain their health.

I swear, half the time I figure out a new answer to my own health puzzle, I’ll go looking for more information and lo and behold, there’s a low histamine chef blog post on it. ^_^
T.H.

May 17, 2015

I just wanted to say thank you for putting so much of this information out here for the people who are struggling to regain their health.

I swear, half the time I figure out a new answer to my own health puzzle, I’ll go looking for more information and lo and behold, there’s a low histamine chef blog post on it. ^_^
Sweden Carter

May 26, 2015

Hello, I have started on a low histamine/low oxalate diet. Very strictly as of right now because I am in a lot of pain/suffering from issues. On Owen’s site — they highly recommend the probiotic VSL #3..have you tried/recommended this? Also – how long approx. until I will notice a difference? I know everyone is different but didnt know if you had a rough answer? Thanks!
Sweden Carter

May 26, 2015

Hello, I have started on a low histamine/low oxalate diet. Very strictly as of right now because I am in a lot of pain/suffering from issues. On Owen’s site — they highly recommend the probiotic VSL #3..have you tried/recommended this? Also – how long approx. until I will notice a difference? I know everyone is different but didnt know if you had a rough answer? Thanks!
Marcela

June 5, 2015

Hi Yasmina, I love your content, it has been very helpful for me. Do you know how quinoa stands regarding oxalate content? Thanks a lot!
Marcela

June 5, 2015

Hi Yasmina, I love your content, it has been very helpful for me. Do you know how quinoa stands regarding oxalate content? Thanks a lot!
Andrew Jacobs

September 24, 2015

Hello, Chocolate is mentioned as not suitable for a low histamine diet. Does this include cacao? Also is there other sweeteners that are on the low list? maple, honey. Good to see dates are on the low list 🙂
Aspen Fox

November 11, 2015

Megan, the regular 24-hour pooled urine test is not effective to find periodic elevated levels of urinary oxalate. This is why oxalate researchers only test with individual vials collected separately throughout a 24-hour period (then frozen and sent to a lab that specializes in the test). But histamine can cause similar symptoms to oxalate, so it’s good to get tested for it all–just properly. Glad you’ve helped yourself! 🙂
Aspen Fox

November 11, 2015

Megan, the regular 24-hour pooled urine test is not effective to find periodic elevated levels of urinary oxalate. This is why oxalate researchers only test with individual vials collected separately throughout a 24-hour period (then frozen and sent to a lab that specializes in the test). But histamine can cause similar symptoms to oxalate, so it’s good to get tested for it all–just properly. Glad you’ve helped yourself! 🙂
Carla

February 25, 2016

Hi Yasmina! Thanks a lot for this list. I’m just writing down the most antihistaminc and low oxalate food, to start trying. To be completely sure, all this list is also low histamine, right? Thanks a lot !!! 🙂
Tysa Goodrich

February 26, 2016

You are the most helpful person on the internet. Thank you! <3
ONAHILL

March 12, 2016

Low oxalates also PREVENt kidney stones from forming….
Jill

April 21, 2016

What about this? Any thoughts? This has been my approach. I still have my spinach smoothies, but make sure I include higher calcium foods.

From the National Kidney Foundation:

It’s Not Just the Oxalate. Oxa-what? Oxalate is naturally found in many foods, including fruits and vegetables, nuts and seeds, grains, legumes, and even chocolate and tea. Some examples of foods that contain high levels of oxalate include: peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes. Moderating intake of these foods may be beneficial for people who form calcium oxalate stones, the leading type of kidney stones. A common misconception is that cutting the oxalate-rich foods in your diet alone will reduce the likelihood of forming calcium oxalate kidney stones. While in theory this might be true, this approach isn’t smart from an overall health perspective. Most kidney stones are formed when oxalate binds to calcium while urine is produced by the kidneys.

Instead: Eat and drink calcium and oxalate-rich foods together during a meal. In doing so, oxalate and calcium are more likely to bind to one another in the stomach and intestines before the kidneys begin processing, making it less likely that kidney stones will form.

https://www.kidney.org/atoz/content/kidneystones_prevent
Jill

April 21, 2016

What about this? Any thoughts? This has been my approach. I still have my spinach smoothies, but make sure I include higher calcium foods.

From the National Kidney Foundation:

It’s Not Just the Oxalate. Oxa-what? Oxalate is naturally found in many foods, including fruits and vegetables, nuts and seeds, grains, legumes, and even chocolate and tea. Some examples of foods that contain high levels of oxalate include: peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes. Moderating intake of these foods may be beneficial for people who form calcium oxalate stones, the leading type of kidney stones. A common misconception is that cutting the oxalate-rich foods in your diet alone will reduce the likelihood of forming calcium oxalate kidney stones. While in theory this might be true, this approach isn’t smart from an overall health perspective. Most kidney stones are formed when oxalate binds to calcium while urine is produced by the kidneys.

Instead: Eat and drink calcium and oxalate-rich foods together during a meal. In doing so, oxalate and calcium are more likely to bind to one another in the stomach and intestines before the kidneys begin processing, making it less likely that kidney stones will form.

https://www.kidney.org/atoz/content/kidneystones_prevent
Mocha

June 29, 2016

Yasmina, would you mind commenting on including calcium and mg salts when you eat oxalate foods? I also read, like comment above, that these bind to form insoluble oxalate salts which precipitate and are not absorbed. I love juicing and smoothies and have been including a bit of mg powder expressly for this purpose.

Welcome!

Yasmina was an award-winning broadcast journalist with a decade of experience covering war zones for CNN and the BBC. She devoted her journalism skills to researching and writing about histamine. Click here to learn about her. Each post is carefully and fully referenced with the latest scientific research. Not sure where to start? Here’s a four week meal plan and overall Histamine Reset.