How To Avoid Oxalates In Food
To avoid or reduce oxalates in food, especially if you’re prone to kidney stones or want to limit oxalate intake, here are some practical tips:
1. Know High-Oxalate Foods to Limit or Avoid
- Very high oxalate: spinach, rhubarb, beet greens, Swiss chard, almonds, cashews, peanuts, soy products, wheat bran, sweet potatoes, chocolate, black tea.
- Moderate oxalate: beets, okra, celery, blackberries, raspberries, quinoa, tofu.
2. Choose Low-Oxalate Alternatives
- Kale, cabbage, broccoli, cauliflower, lettuce, cucumbers, bananas, melons, apples, pears, white rice, oats.
3. Cook Wisely
- Boiling certain vegetables (like spinach and beet greens) and then draining the water can reduce oxalate content by leaching some out.
- Steaming and microwaving reduce less oxalate than boiling.
4. Pair with Calcium-Rich Foods
- Calcium binds oxalate in the gut, reducing absorption.
- Have calcium-rich foods like milk, yogurt, or cheese with meals high in oxalate.
5. Avoid High-Oxalate Snacks and Drinks
- Cut down on nuts, nut butters, and dark chocolate snacks.
- Limit black tea and some herbal teas that are high in oxalates.
6. Read Labels
- Some processed foods may contain hidden oxalates (e.g., certain protein bars, soy-based products).
7. Moderate Vitamin C Intake
- Large doses of Vitamin C can convert to oxalate in the body, so avoid megadoses unless advised by your doctor.