Oxalates: What They Are, Who Should Be Cautious, and How to Manage Them in Your Diet
If you've been exploring ways to optimize your health, you may have come across the term "oxalates." These naturally occurring compounds found in many plant-based foods have become a topic of interest in nutrition and health circles. While oxalates are harmless for most people, they can pose challenges for certain individuals, particularly those prone to kidney stones or other health conditions. In this blog, we'll dive into what oxalates are, who should be mindful of them, and how to manage their levels in your diet. We'll also explore practical strategies like cooking techniques and food swaps to make eating a low-oxalate diet easier and more enjoyable.
What Are Oxalates?
Oxalates (or oxalic acid) are organic compounds found in plants and some animal products. They naturally bind with minerals such as calcium and magnesium in the gut to form oxalate salts. When consumed in moderate amounts, oxalates are usually excreted through the urine without causing harm. However, in certain individuals, high oxalate levels can contribute to health problems like:
- Kidney Stones: Calcium oxalate stones are the most common type of kidney stone. Excess dietary oxalates can contribute to their formation in susceptible individuals.
- Calcium Absorption Issues: High oxalate intake can interfere with calcium absorption in the gut, which may impact bone health over time.
- Joint Pain or Inflammation: Some people with conditions like arthritis or fibromyalgia report flare-ups associated with high-oxalate foods.1
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Who Should Be Cautious of Oxalates?
- People Prone to Kidney Stones:
If you've had a history of kidney stones, especially calcium oxalate stones, it’s important to be mindful of oxalate consumption. Testing and monitoring can help guide dietary decisions. - Individuals with Malabsorption Issues:
Conditions like Crohn's disease, celiac disease, or short bowel syndrome may increase oxalate absorption, making dietary management essential. - Patients with Primary Hyperoxaluria:
This rare genetic disorder leads to excessive production of oxalates in the body, requiring strict dietary measures. - People Following Certain Diets:
Diets high in plant-based foods, like vegan or ketogenic diets emphasizing spinach, nuts, and seeds, may inadvertently increase oxalate intake. If you’re following one of these diets, talk to us about whether oxalates could be impacting your health.2
Top 15 Highest Oxalate Foods
Here’s a list of the 15 foods highest in oxalates, along with their approximate oxalate content per 100 grams:
- Spinach: 750–800 mg
- Rhubarb: 500–600 mg
- Swiss Chard: 500–650 mg
- Beet Greens: 600–800 mg
- Beets (Root): 150–250 mg
- Sweet Potatoes: 100–140 mg
- Almonds: 120–150 mg
- Cashews: 100–125 mg
- Dark Chocolate: 100–150 mg
- Soy Products (Tofu, Soy Milk): 100–200 mg
- Sesame Seeds: 100–150 mg
- Buckwheat: 100–120 mg
- Navy Beans: 70–80 mg
- Black Tea (Brewed): 50–150 mg (per cup)
- Cocoa Powder: 400–500 mg
Being mindful of how often you eat these foods and incorporating strategies to lower their oxalate levels can make a big difference.
How to Lower Oxalate Levels in Foods
If you need to follow a low-oxalate diet, modifying how you prepare and consume food can significantly reduce their impact:
- Cook and Steam Vegetables:
Cooking methods like boiling and steaming can lower oxalate levels. For example, boiling spinach reduces oxalate content by up to 90%, as the oxalates leach into the cooking water. Always discard the cooking water. - Soaking:
Soaking nuts, seeds, and grains overnight in water helps reduce oxalate content. Rinse thoroughly before consuming. - Use Moderation:
Rotate high-oxalate foods and balance them with low-oxalate options. Eating smaller portions of high-oxalate foods less frequently is key. - Combine with Calcium-Rich Foods:
Consuming calcium-rich foods alongside oxalate-containing foods binds oxalates in the gut, preventing their absorption. For example, pair a spinach salad with some dairy or fortified plant milk. - Avoid Concentrating High-Oxalate Foods:
Juicing or blending high-oxalate foods can concentrate their levels. Instead, use lower-oxalate vegetables like kale, zucchini, or celery for smoothies and juices.
Low-Oxalate Food Swaps
Here are some simple swaps to reduce oxalate intake while still enjoying a variety of delicious and nutritious foods:
- Swap Spinach for Broccoli or Kale:
Spinach is packed with oxalates, but broccoli and kale are excellent lower-oxalate alternatives that provide similar nutrients. - Replace Almonds with Pumpkin or Sunflower Seeds:
Almonds are high in oxalates, but pumpkin and sunflower seeds are great alternatives that are low in oxalates and rich in healthy fats. - Choose White Rice Over Brown Rice:
White rice has fewer oxalates than brown rice, making it a better option for those reducing oxalate intake. - Use Cauliflower Instead of Sweet Potatoes:
Cauliflower can replace sweet potatoes in recipes like mash, soup, or roasted side dishes. - Opt for Cucumber or Zucchini Over Beets:
For a fresh and crunchy salad, replace beets with cucumber or zucchini slices. - Switch from Soy Milk to Coconut Milk:
Coconut milk is a delicious and lower-oxalate alternative to soy milk in cooking or beverages.
Practical Tips for Managing Oxalates
- Diversify Your Diet:
Rotate your food choices to avoid consuming high-oxalate foods daily. This ensures a more balanced diet while preventing oxalate overload. - Stay Hydrated:
Drinking plenty of water helps flush oxalates from your body, reducing the risk of kidney stones and other complications. - Monitor Vitamin C Intake:
Excessive vitamin C (above 2,000 mg daily) can increase oxalate production in the body. Stick to recommended doses and consult with us for guidance. - Test and Track:
If you suspect oxalates may be affecting your health, we can help test your oxalate levels and assess whether they’re contributing to symptoms like kidney stones, joint pain, or inflammation.
Oxalates in Perspective
Oxalates are a natural part of many nutrient-dense foods, and for most people, they aren’t a problem when consumed in moderation as part of a balanced diet. However, if you’re prone to kidney stones, have gut issues, or experience unexplained inflammation, it’s worth considering whether oxalates could be playing a role. By identifying high-oxalate foods, incorporating preparation techniques to reduce their levels, and choosing smart food swaps, you can minimize their impact on your health.
Ask Us for Help
If you think oxalates may be contributing to your health challenges, we’re here to help. At Back On Track 2 Wellness, we can provide oxalate testing, personalized dietary guidance, and support to help you optimize your health. Reach out to us today to schedule a consultation or learn more about how we can work together to address your unique needs. Let’s uncover the root causes and get you back on track to vibrant wellness!
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We would love to sit down with you and chat about your experiences and current health complaints.
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
Dr. Todd W. Bunning, DC, PC
Dr. Todd W. Bunning’s Chiropractic and Functional Medicine services reach far beyond the local Roseville area, with webcam consultations available for patients in any location. With over 21+ years of Private Practice experience, Dr. Todd continues to focus on the individual: science-based methods to address whole-body health factors.
Dr. Todd’s education didn’t stop when he graduated from Life West Chiropractic College in 2003. Today, he’s continuing to receive training and is chipping away on numerous post-graduate degree programs. This unique blend of clinical health investigation and Lifestyle Medicine application helps people of all ages find the underlying factors that result in chronic disease.