Oxalate in Food

Oxalate is a natural compound found in many foods. When it combines with calcium in urine, it can form calcium oxalate kidney stones—the most common type of kidney stone. If you’ve been advised to reduce oxalate intake, dietary changes can help. Curious which foods are highest in oxalates? Read on to learn more. High Oxalate Foods  It would be nearly impossible to eliminate all oxalate-containing foods from your diet because it's found in most plants. Focus instead on avoiding these foods, which contain the highest amounts: 

spinach 

bran flakes 

rhubarb 

beets 

potato chips 

french fries 

nuts & nut butters 

Low Oxalate Foods

Including these foods in your diet can help reduce oxalate intake. 

Apples 

Bananas 

White rice 

Cauliflower 

Eggs 

Fish 

Poultry 

4 More Ways to Reduce Your Risk of Kidney Stones 

Focus on Fluids 

Not drinking enough water? Chemicals are more likely to accumulate and form crystals in your urine. If you find it challenging, try using a water bottle with a straw, adding fresh herbs for more flavor or sipping on hot herbal tea. Hydrating foods like watermelon and cucumber count too! 

Eat enough protein, but not too much. 

Protein is an important macronutrient and keeps you feeling full and satisfied between meals. Too much, however, can put you at higher risk for kidney stones. Eat a variety of protein sources throughout the day as part of balanced meals and snacks. Try plant proteins too. 

Limit Sodium 

Eating too much salt can lead to calcium build-up in urine. Some of the biggest offenders of added 

sodium in food are processed meals like frozen pizzas, canned soups and boxed entreés. Instead 

try cooking more meals from scratch. No need to get fancy. Keep it simple to save time! 

Avoid Vitamin C Supplements 

Sure it's an essential nutrient. But too much vitamin C can lead to high amounts of 

oxalate in our urine. Talk to your nutrition practitioner before adding a supplement to your routine (including those popular orange drink mix packets). 

Should I limit my calcium intake too?

Many people are afraid to eat calcium with a calcium oxalate kidney stone. A diet rich in calcium actually helps reduce the amount of oxalate being absorbed by your body, so stones are less likely to form. It's a good idea to continue eating calcium-rich foods 2-3x per day. Talk to your nutrition practitioner for more guidance. 

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