Beets
Beets are a nutrient-dense root vegetable, but both the root and greens contain high levels of oxalates—naturally occurring compounds that can contribute to kidney stones, joint pain, and other chronic conditions when consumed in excess.
With mindful preparation and pairing, you can enjoy the health benefits of beets while minimizing oxalate load.
Why Focus on Oxalates?
Oxalates (mineral salts of oxalic acid) are found in many plant foods, especially dark leafy greens, nuts, and root vegetables like beets. While they’re not harmful in small amounts — our bodies also produce them — excess oxalate can bind with minerals like calcium and accumulate in the body. For those prone to kidney stones, inflammation, or mineral absorption issues, managing dietary oxalates is key.
Six Ways to Reduce Oxalates in Beets
1. Eat Smaller Portions, Less Often
Beets are best enjoyed seasonally and in moderation. Avoid making beets a daily staple and separate your consumption of beetroot and beet greens—each part of the plant has distinct nutritional profiles and oxalate levels. Also avoid pairing them with other high-oxalate foods in the same meal.
2. Pair with Calcium-Rich Foods
In the digestive tract, calcium binds to oxalates, forming insoluble compounds that are excreted rather than absorbed. Traditional cuisines have long paired beets with dairy, like crème fraiche or yogurt.
Additional calcium-rich, fermented dairy options include kefir, cultured butter, cheese, and labneh—all excellent choices to enjoy with beets while mitigating oxalate impact.
3. Boil or Blanch Beet Greens
Oxalates are water-soluble, so boiling or blanching beet greens and discarding the cooking water helps reduce their oxalate content. However, be mindful that water-soluble vitamins like B vitamins are also lost in the process. To offset this, enjoy boiled greens with other vitamin-rich foods. (As above, bonus points for pairing the greens with dairy or a source of calcium, like sardines or canned salmon.)
4. Ferment the Beets
Fermentation is one of the most effective ways to reduce oxalates in both beetroot and beet greens. As beneficial bacteria metabolize plant compounds, they break down oxalates and enhance the digestibility of the food.
Ways to ferment beets:
Add chopped beets to sauerkraut or fruit kimchi
Make fermented beet sticks, similar to fermented carrots
Brew a batch of traditional beet kvass, which yields both a probiotic drink and tangy, fermented beet solids
5. Stay Hydrated
Proper hydration supports kidney function and helps flush oxalates through the urine. Drink water before and after consuming beets to assist in the natural elimination of oxalates and reduce the risk of stone formation.
6. Balance & Rotate
As with any nutrient-dense food, variety and rotation are key. Beets can play a powerful role in detoxification and antioxidant support, but their oxalate content makes them best enjoyed in balance.
Functional Nutrition Perspective
Beets offer a wealth of nutritional benefits:
B vitamins to support methylation and energy production
Liver detox and anti-inflammatory support
Nitrates to promote nitric oxide production, blood flow, and endurance
Fiber to feed the microbiome and support digestion
Trimethylglycine (TMG or betaine), a methyl donor that supports the body’s use of vitamin B12 and promotes healthy digestion
By preparing beets with intention—through portion control, fermentation, calcium pairing, and hydration—you can unlock their full therapeutic potential while minimizing their oxalate load.
Enjoy beets with fewer oxalates in this fermented beet kvass recipe, or read about more techniques to reduce oxalates.
