Oxalates are natural compounds found in vegetables, fruits, nuts, and grains. They are also naturally created in the human body as a waste product. Oxalates can bind to calcium and other minerals in the stomach and intestines, reducing the absorption of these minerals and inhibiting their ability to be used. For this reason, oxalates have been labeled an “anti-nutrient” . However, this “anti-nutrient” effect is not as hindering as it may sound. In small amounts, oxalates are harmless, but higher levels may reduce the body’s mineral absorption and contribute to kidney stone formation. Most people get between 200 and 300 milligrams of oxalates daily. If you are at risk for kidney stones, sources suggest getting less than 100 milligrams a day. Doctors may also recommend “low-oxalate diets” of less than 50 milligrams daily for some people. Here are some examples of foods that are highest in oxalates:
- Green leafy vegetables (spinach, kale, chard, etc.)
- Soy
- Almonds
- Potatoes
- Tea
- Rhubarb
- Cereal grains
- Beets
If you are watching your intake of oxalates, you could add some low-oxalate foods to your diet, such as kale and bok choy.
