Low Oxalate BEANS List (Free Printable PDF)

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This Top 12 Low Oxalate Beans List provides a free printable list of the 12 gentlest, lowest oxalate beans — so you can keep them in your diet on a low or medium oxalate diet — for the benefits beans provide!

Why is a Beans List so helpful for a low oxalate diet

Beans are one of my favorite healthy foods, and it’s important to keep them in our diets if we can.

Beans are high in fiber

Beans are rich in fiber, which is essential for managing oxalate levels.

Fiber binds with oxalates in the intestines, reducing the absorption of these compounds into the bloodstream.

Particularly soluble fiber has this beneficial effect.

Fiber also promotes steady digestion which prevents spikes in oxalate absorption.

Oxalate sensitivity symptoms

Studies show that fiber intake is associated with a reduced risk of kidney stones.

For those who don’t struggle with kidney stones, but may have other *oxalate sensitivity symptoms, the fiber in beans is equally important for proper detoxification of other organs, like the liver.

(*Oxalate sensitivity symptoms are many and varied and include: fatigue, inflammatory issues, joint or muscle pain, pain anywhere in the body, cloudy vision, eye pain, headaches, urinary pain, genital irritation, skin irritation, intestinal pain, digestive symptoms [acid reflux, heartburn, bloating, constipation, diarrhea and gas], mood issues, anxiety, sleep problems, weakness, prostatitis, burning feet and atherosclerosis.)

Beans are high in Vitamin B1 (and protein)

Beans also provide protein and are high in Vitamin B1 (also called Thiamine).

Vitamin B1 deficiencies are common for those with oxalate sensitivity — and increasingly common universally, resulting in a myriad of health problems that go undiagnosed, including: bed wetting, anger issues, low energy, headaches, heart issues, low body temperature, high histamine levels and problems with digestion.

Top 12 Low Oxalate Beans to include in your diet

These 12 bean varieties are all considered low oxalate in 1/2 cup or smaller portions:

1. Green Peas — 1 mg oxalate per 1/2 cup
   • Peas are especially high in soluble fiber, which affects the digestion of oxalates more than insoluble; they offer 4.4g of fiber overall per 1/2 cup, and they’re very low in oxalates.
   • While not everyone thinks of peas as beans: “Beans are seeds from the Fabaceae family, while peas are seeds from specific leguminous plants within this family.” (source) So it’s fine to call peas beans, especially for our purposes.
2. Red lentils — 1 mg oxalate per 1/2 cup (8g fiber!)
3. Black Eyed Peas — 3mg oxalate for 1/2 cup (4.7g fiber)
4. Split Peas — 5mg oxalate per 1/2 cup (3.5g fiber)
5. Garbanzo Beans — 7mg oxalate for 1/2 cup (4g fiber)
   • Here’s the Healthiest Hummus recipe, of which garbanzo beans are the main ingredient.
6. Lentils (other than red) — 8mg oxalate for 1/2 cup (4g fiber)
7. Lima Beans — 8mg oxalate per 1/2 cup (4.6g fiber)
8. Butter Beans — 8mg per 1/2 cup (8g fiber!)
9. Fava Beans — 10mg per 1/2 cup (5g fiber)
10. Red Beans — 14mg oxalate per 1/2 cup (6.5g fiber)
11. Mung Beans — 14 mg oxalate per 1/2 cup (7.6g fiber)
12. Kidney Beans — 15mg oxalate per 1/2 cup (5.8g fiber)
    • While kidney beans are higher in oxalates than several beans listed here, they’re also higher in fiber than most beans. For me, they’ve worked well for a medium oxalate diet. Even try including just one to two tablespoons of this healthy food in your daily diet.

If one winner exists in the above list it’s red lentils: Lower in oxalates and quite high in fiber, they’re a healthy legume that also cooks up really fast. Red lentils are also high in protein and potassium.

Because each body is unique, though, not everyone will digest red lentils well. So, enjoy whichever listed beans your body likes!

Tips on how to add beans into your diet

Most foods can be too high in oxalates if we eat too much of them — while even one to two tablespoons of beans daily have a benefit. See how you can add beans into your diet!

If beans cause you gas, start slowly. These articles will help:

• How to Cook Beans with More Baking Soda for Great Digestion
• Types of Beans to Eat Based on Blood Type

High oxalate beans to avoid

The following beans are considered high oxalate at the half cup serving; avoid: navy beans, great Northern beans, white beans, soybeans and black beans.

More low oxalate dietary information

• Low Oxalate Food List with Free Printable PDF
• Low Oxalate Fruit List with Free Printable PDF
• 25 Best Low Oxalate Snacks
• Low Oxalate AND Low Salicylate Food List with Free Printable PDF
• Low Histamine AND Low Oxalate Food List with Free Printable PDF

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Find Low Oxalate recipes here:

• Red Lentil Curry with Ground Turkey
• Super High Protein Waffles made with Red Lentils
• Low Oxalate Fruit Salad
• Low Oxalate Bread
• Split Pea Soup with Chicken and Ginger
• Masa Waffles
• Carob Chip Muffins
• Beans & Rice Flour Waffles
• Lemon Ice Cream
• Mexican Stew
• Homemade Macadamia Nut Milk