How To Avoid Oxalates

To avoid oxalates, especially if you’re at risk for kidney stones or have a condition like hyperoxaluria, you’ll want to limit high-oxalate foods and follow practices that reduce oxalate absorption in the body.

✅ What Are Oxalates?

Oxalates (oxalic acid) are natural compounds found in many plant-based foods. In some people, oxalates can bind with calcium in the kidneys to form calcium oxalate kidney stones.

🛡️ How To Avoid or Reduce Oxalates

1. Limit High-Oxalate Foods

Some of the highest sources include:

Spinach
Beets
Swiss chard
Rhubarb
Almonds
Soy products (tofu, soy milk)
Sweet potatoes
Dark chocolate
Black tea (in large amounts)

📝 Tip: Spinach is one of the biggest offenders—steamed spinach has very high oxalate levels.

2. Pair Oxalate Foods with Calcium

Calcium binds to oxalates in the gut, preventing absorption into the bloodstream.
Eat oxalate-rich foods with calcium-rich foods like:
- Dairy (milk, yogurt, cheese)
- Fortified plant milks
- Sardines (with bones)

💡 Example: If you eat spinach, pair it with a glass of milk or yogurt.

3. Drink Plenty of Water

Staying well-hydrated helps flush oxalates out of the body and dilutes urine, lowering kidney stone risk.
Aim for 2.5 to 3 liters/day, or enough to produce light-colored urine.

4. Cook High-Oxalate Foods Properly

Boiling can reduce oxalate content by up to 90%.
Steaming and baking are less effective than boiling.

5. Avoid Excess Vitamin C

Excess vitamin C can convert to oxalate in the body.
Avoid megadoses (typically >1000 mg/day) unless directed by a doctor.

6. Limit Intake of Processed and Packaged Foods

Some processed foods contain soy flour or other high-oxalate ingredients.

7. Consider a Low-Oxalate Diet if Advised by a Doctor

Generally, keep oxalate intake under 50–100 mg/day if you’re sensitive.

🔍 Example: High vs. Low Oxalate Foods

High Oxalate (Avoid/Limit)	Lower Oxalate (Better Options)
Spinach	Kale, arugula
Almonds	Cashews, pistachios (in moderation)
Soy milk	Cow’s milk, oat milk (calcium-fortified)
Beets	Carrots, cucumbers
Sweet potatoes	Butternut squash, white potatoes (boiled)

📌 Bonus Tip

If you’re prone to kidney stones, ask your doctor to test your urinary oxalate levels, and consider consulting a renal dietitian.