low oxalate foods, low oxalatediet platter

Low Oxalate Diet | Low Histamine Low Oxalate Foods List

I made some big strides in my health by addressing Mast Cell Activation Syndrome and Histamine Intolerance. But I had no idea that a low oxalate diet would do wonders for some of my most persistent and mysterious symptoms. 

Being on a complicated health journey can feel like trying to solve a mystery, can’t it? 

Here’s one of the greatest mysteries I dealt with. 

From April to October, I could walk just fine. But in the fall and winter months, my joint pain was tenfold. It was so excruciating at times that I needed a wheelchair to get around. 

I noticed some relief in some of my symptoms when I started eating a low histamine diet. 

In fact, I was doing everything I knew to make good food choices for my health.  

I was eating organic produce. I was drinking lots of water. 

I was trying to get the freshest meats.  

TIP: Learn why frozen is better than “fresh” when it comes to low histamine meat!

I even started eating seasonally to be sure I was getting the freshest produce whenever possible! 

Roasted beets, sweet potatoes, kale. 

It was like a superfood buffet in my house! 

Yet, I was plagued with ongoing debilitating joint pain. At times, it felt like shards of glass were stabbing me from the inside with each movement I made. 

I started having to use the motorized wheelchairs at the grocery store. Oh, the looks I got from people who thought I looked young and healthy and “shouldn’t need” assistance! 

My doctors had a lot of guesses as to why my pain was worse in fall and winter. 

But I ended up solving the mystery myself. 

Keep reading to learn what I discovered and how it may help you, too! 

You’ll learn: 

  • The highest oxalate foods in the western diet 
  • Easy food swaps for 6 top high oxalate foods 
  • The best low oxalate foods to eat 
  • How to follow a low oxalate diet with Histamine Intolerance 

If you learn one thing from this article, I want it to be this: DON’T STOP EATING OXALATES ALL AT ONCE! 

Click here to jump directly to the low histamine & low oxalate diet!

The Low Oxalate Diet: Mystery Solved! 

Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case. 

I wanted so badly to just do the basic things in life again without feeling like I’d been run over by a truck. 

I saw so many doctors trying to figure out what was wrong.  

One doctor told me I had a rare form of rheumatoid arthritis. But the medications he prescribed didn’t help at all. 

Then I was told it must be related to sunlight changes. That I needed melatonin. And to use a sunlamp in the winter. None of this helped.  

Here’s what I finally figured out… 

When I went gluten free, I replaced wheat (high histamine) with low histamine grains and nuts like: 

  • Almond flour 
  • Quinoa 
  • Millet 

And when I was eating seasonally, I was eating foods like: 

  • Roasted beets 
  • Sweet potatoes 
  • Beans 
  • Nuts 
  • Kale 
  • Swiss chard 
  • Potatoes 
  • Yams 

All these choices fit into my low histamine diet. But they had an extremely high oxalate content. 

I first found out about oxalates following Yasmina from Healing Histamine. I’d been following her to learn more about histamine and Histamine Intolerance. 

But she shared a lot of great information about other issues, too. 

That’s how I came to wonder if oxalates were behind some of my issues. 

You can learn more about the MCAS and Oxalate Intolerance connection here. 

But briefly, here’s an overview of what oxalates are. 

What Are Oxalates? 

Oxalic acid is a compound found in some plants. When ingested, oxalic acid binds to minerals in your body. This produces oxalates. 

For example, calcium oxalate forms when oxalic acid binds to calcium. This is what can lead to an increased risk of kidney stones. 

Oxalic acid and oxalates are technically two different things. But you’ll commonly see these terms used interchangeably. 

Oxalates can do a lot of damage to your body. 

When I heard about oxalates, I started looking at my diet.  

I didn’t know how to test back then. And my doctor didn’t mention elevated markers of any kind. 

Now I know that a test like the organic acids test can really help you find out if you have oxalate issues. Learn about oxalates in this post.

I always want to encourage you to work with a provider who understands these different kinds of food issues. They can help you determine your best course of action. 

And remember, you never want to give up foods unnecessarily. Getting a wide variety of nutrients is important for good health. 

My Low Oxalate Diet Health Improvements  

As I worked on reducing foods high in oxalate levels (and taking some targeted binders), my joints and muscles stopped hurting.   

My pain levels dropped from a 7-9 every day to a very manageable 4-6 on my pain scale. 

It was like getting a new lease on life! 

I mentioned that joint pain was one of my most persistent symptoms.  

I also had intense interstitial cystitis with zings of zapping pain. Vulvodynia pain sometimes made it hard to wear clothes. 

My eyes were dry and burning all the time. 

The muscle pain and fatigue were intense. It was so bad that if I showered AND washed my hair, I needed 20-30 minutes to recover. 

All I could manage was wrapping myself up in a terry cloth robe. Drying off further than that was too painful. And drying my hair was out of the question. I couldn’t hold my arms up over my head to use the blow dryer. 

I have a daily gratitude practice. Somedays, as I’m drying my hair, I’m so grateful for being able to do these ordinary things again.  

I mentioned that eating seasonally meant I had upped my oxalate intake during the late fall and winter months. 

And that’s why I was experiencing an increase in painful symptoms during that time. 

You can learn more about common symptoms and conditions associated with oxalates in this related article: Oxalate Intolerance. 

Next, find out if any of these high oxalate “healthy” foods are making it into your daily diet, too.

High Oxalate Foods 

If I’m perfectly honest with you, I wanted to cry about giving up many of my favorite “healthy” foods like sweet potatoes, almonds, and beets. 

I favored these foods after I stopped eating processed foods, sugar, and gluten. They were a big part of my diet! 

But, over time, I found tasty substitutes so I could still enjoy what I ate. 

Now that I’ve lowered my oxalate load, I can have small amounts of high oxalate foods.  

I still avoid the extremely high oxalate foods, except for a tiny amount of dark chocolate (about ½ square) a couple times a week. 

When I do plan on eating dark chocolate, I offset that by eating lower oxalate foods for a few days. And I’ll take some oxalate binding supplements, too. 

But if you do have oxalate issues, you can’t quit oxalates all at once. Be sure to read my article on Oxalate Dumping before you make any dietary changes. 

And it’s best to talk with a dietitian or other healthcare professional to be sure you are getting proper nutrition. 

In the western diet, the following foods are the highest oxalate. 

Are you eating any of these high oxalate foods?  

  • Almonds 
  • Beets 
  • Chocolate 
  • Plantains 
  • Rhubarb 
  • Spinach 
  • Sweet potatoes 
  • Swiss chard  

Fortunately, there are some easy swaps you can make for these oxalate rich foods. 


Is your diet high in almonds and almond based foods like almond flour, almond butter, and almonds? If so, here are some ideas for you.  

Instead of almonds, try: 

Note: In some cases, the amount of oxalate that determines if a food is higher or lower oxalate is related to portion size.

Here, you can enjoy up to ¼ cup of pecans. But if you have ½ cup, that would be considered high oxalate. 

Instead of almond flour, try these low to medium oxalate flours: 

For a satisfying snack try these Crunchy Flaxseed Crackers that are also low lectin, and medium oxalate.

Instead of almond butter, try: 

Instead of almond milk, try: 


Beets are a root vegetable high in fiber and nutrients like vitamin C. It’s no wonder they became a popular superfood.  

However, they are high oxalate. 

Most vegetables are a good source of fiber and other vitamins, though. So, there are ample sources for essential nutrients as long as you keep your diet varied. 

Instead of beets, try other root vegetables like: 

  • Turnips 
  • Rutabaga 
  • Radishes 
  • Celery root 


Chocolate is a much-loved treat! 

If it’s the sweetness you are craving, here’s a Low Histamine Pecan Clusters Recipe that’s medium oxalate. It satisfies the sweet tooth. 

But did you know that many people crave chocolate because they need magnesium? 

You might want to consider a low histamine magnesium supplement if you constantly crave chocolate. 


Plantains look and taste a lot like bananas. But if you are following a low histamine diet, you won’t be eating bananas. They are higher in histamine. 

Plantains are lower histamine. However, they are high oxalate. That goes for dried plantains as well as fresh. 

Consider what it is about the plantain you like. If it’s the soft texture, you can try replacing plantains with fruits like mango. 

Check out my Mango Basil Low Histamine Smoothie Recipe and Mango Low Histamine Ice Cream!


Rhubarb looks like a dark pink celery rib. You don’t eat the leaves of rhubarb. Only the stalks. That’s because the leaves are poisonous. 

Rhubarb is tart. For this reason, it often pairs well with sweet fruits. So, you’ll see it in baked goods. 

If you are looking for a hearty autumn pie, check out this Low Histamine Apple Pie Recipe. You can use a combo of sweet and tart apples to replace rhubarb. 


There was a time I ate a lot of spinach salads and spinach smoothies. After all, spinach is supposed to be so healthy!  

While it does provide a lot of minerals like iron, the oxalate content is very high. It’s also high histamine. 

Instead of spinach, try some of these leafy greens: 

  • Arugula (one of my favorites) 
  • Collards 
  • Dinosaur kale / lacinato kale 

TIP: stay away from curly kale because it is high oxalate. And steer clear of Swiss chard, too! 

Sweet Potatoes 

If you don’t have Lectin Intolerance, you can consider swapping sweet potatoes for various winter squashes. They provide some nourishing carbs. 

Pressure cooking can reduce lectins, too. I like to use an Instant Pot.

You can consider swapping sweet potatoes for: (lectins are indicated with an “L”)

  • Acorn squash – L  
  • Butternut squash – L  
  • Kabocha squash – L

If you are used to making mashed sweet potatoes, try instead mashed: 

  • Cauliflower 
  • Rutabaga 

These 2 options are low lectin. 

You can also try this Low Histamine, Low FODMAP Root Vegetable Mash (also Low Oxalate, Low Lectin).

Swiss Chard 

Swiss chard is a leafy green that’s also high oxalate. 

Depending on how you want to use a Swiss chard replacement, you can look at a couple options. 

Dinosaur kale holds up well to recipes that require heat. 

If you want a replacement for salads, you can use kale, too. But you can also opt for a variety of different lettuces like butter lettuce, red leaf lettuce, or even green leaf lettuce. 

Those are the top foods you may be eating that are high oxalate.  

Here are just a few other high oxalate foods that you might be eating while following a low histamine diet. 

Low Histamine High Oxalate Foods 

  • Almonds and almond-based products 
  • Beets 
  • Blackberries 
  • Buckwheat (flour or noodles, for example) 
  • Curly kale 
  • Guava 
  • Kidney beans 
  • Kiwi 
  • Navy beans 
  • Oats 
  • Okra 
  • Pistachios 
  • Plantains 
  • Potatoes 
  • Quinoa 
  • Rhubarb 
  • Sesame seeds  
  • Sorghum 
  • Sweet potatoes 
  • Swiss chard 

Those are just a few low histamine foods that are high oxalate. 

If you aren’t eating low histamine, you may also be getting high oxalate content from higher histamine foods like: 

High Histamine High Oxalate Foods 

  • Cashews 
  • Chocolate 
  • Eggplant 
  • Grapefruit 
  • Papaya 
  • Peanuts and peanut butter 
  • Spinach 
  • Walnuts 

Want to learn more about what you can eat if you need a low histamine and low oxalate diet? Check out the more comprehensive list below of low oxalate foods. 

And be sure to keep reading to get tips on how to do a low oxalate and low histamine diet. 

Low Oxalate Diet List (And Low Histamine!) 

Finding reliable food lists online can be a challenge. 

With both histamine and oxalates, you’ll see a lot of inconsistencies. This is in part because people are copying the same information from unreliable sources. 

And some sources list all foods that cause a reaction at all, regardless of knowing exactly what it was about that food that caused the reaction! 

The information on this list has been compiled by the Trying Low Oxalates group. Their sources are listed as: 

  • Member-tested data 
  • The Low Oxalate Cookbook, Book Two
  • The VP (Vulvar Pain) Foundation Newsletters and Addendum dtd 2002 to present  
  • The Autism Oxalate Project at the Autism Research Institute  

I’ve also sponsored further testing for certain foods like Otto’s Cassava Flour to help expand the testing data available. 

As you’ll see, there are many foods that are low in oxalates AND low histamine, too! 

We’ve also indicated some low histamine, medium oxalate foods which may be tolerated by those who aren’t as sensitive. 

Here are foods to focus on. 

If you have Lectin Intolerance, note that lectins are indicated with an “L”.  

Low Oxalate Starches (Also Low Histamine) 

Medium Oxalate Starches (Also Low Histamine) 

Low Oxalate Vegetables (Also Low Histamine) 

  • Arugula 
  • Asparagus 
  • Bok choy 
  • Broccoli 
  • Broccolini 
  • Brussels sprouts 
  • Cabbage – Chinese 
  • Cabbage – red and green 
  • Cabbage – napa 
  • Cauliflower 
  • Celeriac / celery root  
  • Chives 
  • Cilantro 
  • Cucumber – peeled, L 
  • Daikon radishes 
  • Escarole 
  • Fennel – fresh, dried is high oxalate at 1 teaspoon 
  • Garlic 
  • Green split peas 
  • Kale – lacinato / dinosaur, not curly 
  • Kohlrabi 
  • Leafy greens 
  • Lettuce – butter 
  • Lettuce – endive 
  • Lettuce – green and red leaf 
  • Lettuce – iceberg 
  • Lettuce – romaine 
  • Lentils – L 
  • Mesclun 
  • Mint 
  • Mizuna 
  • Mustard greens 
  • Onions – any kind 
  • Parsley – flat leaf or Italian only 
  • Parsley root 
  • Perilla 
  • Radishes 
  • Rutabaga / swede 
  • Scallions / green onions 
  • Shallots 
  • Squash, butternut – L 
  • Squash, spaghetti – L 
  • Squash, summer – L 
  • Squash, winter – L 
  • Turnip – root only, greens are medium oxalate 
  • Watercress 
  • Yellow split peas 

Medium Oxalate Vegetables (Also Low Histamine) 

  • Carrots – ½ cup, boiled
  • Collard greens – 1 cup
  • Cucumbers with peel – L 
  • Dandelion greens – ½ cup
  • Endive 
  • Fennel 
  • Leeks 
  • Parsnips – ½ cup, boiled
  • Peppers – bell and hot, L 
  • Pumpkin meat 
  • Turnip greens 
  • Zucchini – L 

Low Oxalate Fruits (Also Low Histamine) 

Dried fruits are high histamine. Opt for fresh fruits.  

  • Apple 
  • Apricot – fresh 
  • Blueberry 
  • Cherry 
  • Cranberry – fresh 
  • Cantaloupe / rock melon – L 
  • Figs – fresh 
  • Honeydew – L 
  • Lemon – ½ teaspoon (not always tolerated in elimination) 
  • Lime – ½ teaspoon (not always tolerated in elimination) 
  • Mango 
  • Nectarine 
  • Passion fruit 
  • Peach 
  • Pear – bartlett or bosc only 
  • Watermelon – L 

Medium Oxalate Fruits (Also Low Histamine) 

Low Oxalate Meats (Also Low Histamine) 

These meat and seafood options are all low oxalate. 

They are also low histamine if unaged, and not pre-ground. 

  • Beef  
  • Bison 
  • Chicken 
  • Duck 
  • Eggs – if tolerated 
  • Goose 
  • Lamb 
  • Ostrich 
  • Pork 
  • Quail 
  • Rabbit 
  • Salmon 
  • Turkey 

For salmon, the lowest histamine option will be gutted and frozen within 30 minutes of catch (like Vital Choice King Salmon

Check out all of White Oak Pasture’s Low Histamine Meat Options and search for pork. 

>>>Use coupon code MASTCELL360 for 10% off your first purchase!

Alternatively, you can also buy from NorthStar Bison by searching for pork.  

>>>Use coupon code MASTCELL360 for 10% off!

Low Oxalate Nuts and Seeds (Also Low Histamine) 

Medium Oxalate Nuts and Seeds (Also Low Histamine) 

Low Oxalate Fats and Oils (Also Low Histamine) 

All dairy should come from grass feed cows. Oil should be extra virgin or cold pressed.  

Medium Oxalate Fats and Oils (Also Low Histamine) 

Low Oxalate Spices and Herbs (Also Low Histamine) 

Buy fresh if you have severe Histamine Intolerance.

  • Chives 
  • Cilantro 
  • Curcumin powder (can use to replace turmeric) 
  • Dill 
  • Fennel – fresh (dried fennel is high at 1 teaspoon)
  • Garlic 
  • Ginger – fresh (dried ginger is high oxalate) 
  • Lemongrass 
  • Parsley – flat leaf only (curly is high ox) 
  • Peppermint 
  • Rosemary 
  • Saffron 
  • Salt – Use coupon code MASTCELL360 to get 10% off!
  • Shallots 

Medium Oxalate Spices and Herbs (Also Low Histamine) 

Low Oxalate Dairy (Also Low Histamine) 

All dairy should come from grass fed cows.

These dairy products are technically low histamine. But many people have casein and lactose issues. So, consider these only if tolerated. 

  • A2 Milk – plain 
  • Butter 
  • Cream 
  • Cream cheese 
  • Ghee  
  • Goat milk 
  • Ricotta cheese 
  • Sheep milk 

Low Oxalate Beverages (Also Low Histamine) 

Related Post: Clean Water Is Important with MCAS

Low Oxalate Sweeteners (Also Low Histamine) 

The above sweeteners do not raise blood sugar levels. 

Remember, anything that raises blood sugar levels increases histamines. 

Low Oxalate Miscellaneous (Also Low Histamine) 

  • Baking powder 
  • Baking soda 
  • Cocoa butter – white chocolate with no additives  
  • Cream of tartar 
  • Homemade relishes with allowed ingredients 
  • Leftovers – freeze right after cooking 

You can find great low histamine, low oxalate recipes. I also have low histamine, medium oxalate recipes too.

TIP: Remember to freeze leftovers right after cooking! 

So, now you know more about what foods you can eat and what foods are better to steer clear of if you have oxalate issues. 

Here are some important tips to consider before trying a low oxalate diet. 

How to Do a Low Histamine Low Oxalate Diet 

A lot of my clients have both Mast Cell Activation Syndrome and Histamine Intolerance. It is possible to have either/or.  

But in most cases I see, clients have both. 

So, we often start with a low histamine diet. 

To do this, it can be helpful to start keeping a food diary. It doesn’t have to be anything fancy. 

Just choose a simple notebook and divide the page into three sections. One for the date, one for the foods you eat, and one for any reactions you had that day. 

Histamine-related symptoms can take longer to show up, so this can take some time to figure out exactly what’s going on. 

Mast cell reactions can show up after a day or two, as well. However, if you have a reaction right away, it’s almost certainly mast cell related. 

But we keep a diary as a way to start looking for patterns. 

That’s a good place to start. 

Then you can start by looking at reducing high histamine foods from your diet and replacing them with lower histamine foods. 

You can use this Low Histamine Foods List to help you get started. 

And take a look at this step-by-step plan I’ve put together for you with more tips on the different phases of the low histamine diet plan. You’ll be happy to know that you don’t necessarily have to give up some of your favorite higher histamine foods forever! 

In fact, the goal is to be able to reintroduce foods slowly, so you have variety in your diet. You want to be sure to get all the essential vitamins and minerals you need to support your health. 

Many of my clients with Histamine Intolerance notice improvement in their symptoms when they switch to a low histamine diet. 

However, like me, some of my clients notice improvement in some areas, but have persistent symptoms that just don’t clear with the low histamine dietary change. That’s when we’ll start to look at other possible factors. 

Since over 90% of my clients are dealing with Mold Toxicity, that’s where we’ll often look next. You want to start addressing the root causes.

Think of it like this. You can put ointment on a poison ivy rash to stop the itching. But if you keep walking through poison ivy every day, you’re going to keep getting a rash. 

We’ll also start to look at other food intolerances like Oxalate Intolerance. 

You can learn more about the links between Oxalates and Mold in this Facebook Live. 

One very serious concern with addressing oxalates is something I mentioned earlier: Oxalate Dumping. 

If you learn one thing from this article, I want it to be this: DON’T STOP EATING OXALATES ALL AT ONCE! 

This can cause serious problems. You could even end up in the hospital if your oxalate issues are bad enough, and particularly if you have a history of kidney disease or kidney stones. 

Instead, work with a professional to slowly reduce and replace your high oxalate foods with lower oxalate foods. 

And be sure to read my article on Oxalate Dumping for more tips on what you can talk with your provider about. 

I hope you don’t have issues related to oxalates. Not everyone does.  

But are you like me, dealing with stubborn, painful symptoms? 

Does it feel like you are doing everything you can for your health but still can’t get better? 

If so, maybe oxalates are part of your health puzzle, just like they were part of mine. 

I know how debilitating pain can affect your life. And I hope this will help you get back to living your best life! 

Have you tried a low oxalate diet? Did your symptoms improve? Share in the comments below!

Beyond the Low Oxalate Diet  

Some links in this website are affiliate links, which means Mast Cell 360 may make a very small commission if you purchase through the link. It never costs you any more to purchase through the links, and we try to find the best deals we can. We only recommend products that we love and use personally or use in the Mast Cell 360 practice. Any commissions help support the newsletter, website, and ongoing research so Mast Cell 360 can continue to offer you free tips, recipes, and info. Thank you for your support! 



FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients 

FoodData Central. (n.d.-a). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients 

FoodData Central. (n.d.-b). https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999633/nutrients 

Risk Factors That Increase Your Chances of Getting Kidney Stones. (2017, July 7). National Kidney Foundation. https://www.kidney.org/blog/kidney-cars/risk-factors-increase-your-chances-getting-kidney-stones 

Trying Low Oxalates Facebook Testing Group. (2023). Consolidated Oxalate Spreadsheet. In Trying Low Oxalates. Retrieved June 12, 2023, from https://www.facebook.com/groups/TryingLowOxalates 


  1. ecureuil77

    Which form of magnesium do you recommend as a binder? The link in your article goes to a Calcium supplement.
    I’m curious to find out, because the usual alternative is glycinate, but that turns into oxalate in the body for those of us producing it endogenously.
    Thank you for a really useful article.

    1. Beth O'Hara

      Hi! Thank you for addressing this issue. The link has been fixed and will now take you to the appropriate product.

  2. Leigh Ann

    I was very curious to see the magnesium that you recommended but when I clicked on that link it took me to the calcium. What is the magnesium you recommend? Thank you! Great article because I deal with both issues.

    1. Beth O'Hara

      Hi Leigh Ann, This has been resolved. Thank you for bringing it to our attention! You can click the magnesium link now and it will direct you to the proper product.

  3. Teresa

    Hi Beth,
    Thanks so much for this info! I have high oxalates on my Great Plains OAT. So I need to be careful.
    I was losing weight on the Low Histamine diet. I got down to 103 pounds which was scary! (I’m 5’4″)
    So I added back grains and am slathering them with ghee, and I’ve put on some weight. Yay!
    First I added organic quinoa and now organic white basmati rice. And I just bought some organic millet. All but the white rice appear to be high in oxalate. And after two days of organic basmati white rice, I’m not sure I’m tolerating it.
    Is organic basmati white rice a white rice low in oxalates? Or would you recommend another variety of white rice or a different grain or idea about my weight loss?
    Thanks so much again,

  4. Joel

    Recommendations for Magnesium and Calcium on Fullscript
    don’t work …they are the same link…what brand?

    1. Beth O'Hara

      Hi Joel,
      The link has now been fixed and will take you to the proper product. Thank you for bringing this to our attention!

  5. Tina Bensley

    Hi Beth,

    Thank you for all the information. YES! I am overwhelmed. I’m digesting a ton of information, from every direction. I have obligations and my time is limited right now. I’m busy all the time. Lucky for me I am retired. I just never seem to catch up

    Anyway, I have a trip to Baltimore in July to visit a Biochemical Dentist to deal with mercury fillings and other stuff. I’m from Baltimore. I need a competent Biochemical Dentist. I have no faith or trust in Florida’s Health care system. I call it the “we really don’t care health care system”. I have parasites and food sensitivities. Oh, and I forgot thrush and candida again. Plus a new cancer. It’s just skin cancer, not the killing kind but; it’s still for me worrisome. Cancer number three.

    I just have to take a breath and let this come to me rather than running around crazy. I don’t know how toxic I am so I can’t address what I don’t know.

    I hope to find a Functional Doctor while I’m up north. Hoping we can set up a Zoom as a way to communicate with a doctor I trust.

    With all the problems I have, I have conflicting food choices. So figuring that out is making my brain explode. I just need to step back.

    Tina – I’ll keep you posted and I’ll continue to look forward to your suggestions

    1. Beth O'Hara

      I am so sorry to hear about these challenges you are facing. I would really like to recommend the Gupta Program to you for helping with the stress and feelings of being overwhelmed you are facing. I understand it won’t take care of the specific health issues you mention here, but it can certainly help in the processing of stress related to those things. Perhaps it can offer you an aid to that step back that you are looking for. You can check it out here:


  6. may

    Hi, I appreciate this info and just wanted to let you know something you may not be aware of. Most bison is aged the same way beef is so usually I would think the issue is the same as with beef. I found some grass-fed and non-aged online but I had to search as most places were aged. This place I found ages the steaks, but not the stew meat, and has other really clean meat as well. (https://northstarbison.com/) I don’t work for them! Just trying to share info as it takes so long to find clean food.

    Also Native Forest has a “simple” coconut milk (organic coconut, filtered water only) that’s available everywhere, Natural Grocers, co-ops, online, etc. I mention this because you’ve said the aroyo-d was the only one you could find. That one isn’t organic but Native Forest is.


    1. Beth O'Hara

      Hi May! Thank you for sharing the website! I don’t see any un-aged bison on there when I check, unfortunately. Would love to try some. Yes, I do know about the Native Forest. I try to avoid cans, though, because the BPA free lining still isn’t non-toxic.

  7. Jonelle

    I ordered my Great Plains organic acid test a couple of days ago. I’ve started lowering my oxalates a few weeks ago will this affect my test results with false negative?
    Also broccoli is on your list as lower oxalates. Does broccoli sprouts fall into the lower category?

    1. Beth O'Hara

      Hi Jonelle,
      It will show us where you are now with the diet, so it’s ok. Yes broccoli sprouts should be low too.

  8. Heather Gratton

    Thank you for all this information, Beth! It’s extremely helpful!

    Quick question: where do chia seeds and tapioca fall related to histamines and oxalates?

    I’ve looked through your food list but may have missed them.


    1. Suz, Mast Cell 360 Team

      Chia seeds are lower histamine but high oxalate. Tapioca is medium oxalate at 1 Tablespoon, so it’s important to watch the quantities.

  9. Chera Hart

    Beth, I really want to thank you for all of the information you’ve provided on your site. It is so, extremely helpful! I am afraid I am having issues with oxalates, SIBO, MCA and Candida. Ugh! I knew I had Candida, which I’ve been working with a specialist on for about 8 months, and have only gotten worse. But, I’m starting to understand that the Candida is just a symptom of a deeper problem (a root cause of the Candida, histamine, etc.)

    So, now, I’m trying to figure out what I can eat! I have all the lists – Low FODMAP, Candida diet, Low Histamine, Low Oxalate. I’ve cross-referenced them all and it’s basically left me with lettuces, some herbs, olive oil, pumpkin seeds (in moderation) and chicken. Oh! I forgot rutabga! : ) to mention, there are basically no drinks besides water that I can have without reaction.

    I’ve been eating strictly these foods alone for the past 3 weeks.

    I think I may have lowered my oxalates too quickly, because I feel awful and the skin rashes I’ve developed are much worse. So, now I’m trying to figure out what I should do to add some moderate oxalates to help me feel better. Any suggestions?

    Thanks again so much for this good work you’re doing!

    1. Suz, Mast Cell 360 Team

      Hi Chera,
      It is important not to stop oxalates cold turkey. You can even just eat a few almonds a day to help with this. It sounds like your case is on the more complex side, and it would be best to work with someone 1:1 to make sure you are getting a good variety of foods and nutrition.

      Best regards,
      Suz, MC360

  10. Aaron

    Hi. I’m sensitive to histamine, lectins, and oxalates. I have a question about nuts.

    When you say to keep macadamias, pecans, and pistachios under a 1/4 cup, what exactly does that mean? Is that per day? Per meal? Is it cumulative across nuts, like only a 1/4 cup of nuts at a time? Or a 1/4 cup total per day?

    Could I have a salad with a 1/4 cup macadamias, 1/4 cup pecans, and 1/4 cup pistachios? Could I have that same salad twice per day?

    Thanks for your help.

  11. Tim

    Hello, great article. I have reduced my diet to a low histamine diet, but have been still eating what I now know are high-oxalate foods for breakfast – oats – and dinner – sweet potato and quinoa. I don’t know if I have oxalate issues, but I still have MCAS/histamine symptoms like fatigue, burning muscles and painful joints, and gut issues, which all started after contacting Covid in 2020.

    I want to try reducing oxalates to see what happens for a maybe a few months, to see if symptoms improve. However, as someone on a limited budget and without a GP here in Canada (waiting list for 3+ years), I woulda like to find some help/guidance to help me do this in the least risky way.

    Are there resources you can point me to regarding how to reduce and replace oxalate foods in a safe way?

    Would be most grateful, and thank you so much 🙏

    1. kam

      Hello Tim,

      I am so sorry to hear about your health struggles. It’s important to go slow with lowering oxalates and to use other supports as well. This article might have some information you’ll find useful:

      And you may also find Beth’s recent discussion with Sally Norton very useful, too! You can find that here, as well as a link to Sally’s book:


  12. Michelle

    I found low histamine unfermented cacao powder, and unfermented cacao nibs by Wildly Organic! They sell it on their website. Apparently part of what makes chocolate high histamine is that it’s fermented after harvest. I’m sure this is still high oxalate. They also have really dreamy organic cocoa butter.

  13. michelle

    Hi, I am wondering about green banana flour. I started using it after starting Steve Wright’s healthy gut program and found it on a list of high oxalate foods with some other information that conflicts with yours. As you are my trusted source can you please tell me what the oxalate content is for this flour? Also the low histamine list on this site lists tapioca flour without the “O” for oxalates so I thought it was low oxalate until I read through these comments and have been consuming much higher amounts of oxalates on my low oxalate days than I realized so I am hoping you will fix that as tapioca is not even on the lists above.

    1. Jamie, Mast Cell 360

      Thank you for bringing this to our attention. We do our best to make our lists as comprehensive and up to dates as possible and we will add this to our list of updates to address. Our source shows that green banana flour is very high oxalate at 22.56 oxalates per 1 TBSP serving.You might also be interested in the Trying Low Oxalates Facebook page for reliable information on oxalate testing: https://www.facebook.com/groups/TryingLowOxalates/

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