Reducing Oxalates
What Are Oxalates?
Oxalates, or oxalic acid, are natural compounds found in many plant foods and produced in small amounts by the body. While some people may need to monitor oxalate intake for specific health reasons, most can enjoy oxalate-containing foods as part of a varied, seasonal, and balanced diet.
The high levels of oxalates in rhubarb leaves make them useful as an organic pesticide in the garden.
Effects of Oxalate Overexposure
Oxalates can bind with minerals in the digestive tract and, in some cases, accumulate in the body as crystals. In individuals with certain health conditions, oxalates have been associated with tissue buildup in areas such as the bones, blood vessels, skin, and joints. Excess oxalates may also contribute to slower healing and inflammation in some cases.
Avoiding Exposure
Our bodies naturally produce and eliminate oxalates, but very high levels from food or other sources can occasionally exceed this capacity. For those with specific sensitivities or health concerns, it may be helpful to enjoy the following high-oxalate foods in moderation:
Fruits
blackberry • blueberry • red currant • dewberry • fig • gooseberry • grape • kiwi • lemon peel • lime peel • orange peel • raspberry • starfruit • strawberry • tangerine • all juices made from these fruits
Nuts, Roots, Seeds, Spices, and Tubers
almond • bean • beets • brown rice • buckwheat • cashew • chia • chocolate • cornmeal • cumin • hazelnut • peanut • pecan • potato • sesame • sunflower • soy • turmeric • walnut • wheat
Vegetables and Teas
beets • black tea • celery • chives • collard • dandelion • eggplant • escarole • green pepper • kale (curly) • leeks • mustard green • okra • parsley • parsnip • purslane • rhubarb • rutabaga • sorrel • spinach • summer squash • sweet potatoes • Swiss chard • tomato sauce/soup • watercress • yam
Food Combining to Reduce Oxalates
Pairing high-oxalate foods with calcium-rich foods can help reduce their absorption. Calcium binds with oxalates in the gut, making them easier to eliminate. Try pairing with:
Bone broth
Canned wild salmon or sardines
Dairy products
Shellfish
Edible insects like crickets (for adventurous eaters!)
Staying well-hydrated—especially before meals—also supports the body’s ability to process oxalates.
Food Preparation Techniques
Several cooking methods can help reduce oxalate levels:
Blanching, boiling, or steaming, followed by discarding the cooking water
Fermenting vegetables and grains
Cooking in milk or soaking in whey
Sprouting seeds, nuts, and grains
Final Note
Oxalates are just one part of the bigger nutrition picture. Rather than avoiding specific foods, aim for variety, balance, and seasonal eating. Most people can enjoy high-oxalate foods without issue. Problems like kidney stones or joint pain tend to show up when these foods are eaten in large amounts every day—like having daily spinach smoothies with almond milk.
