Oxalate, or oxalic acid, is a natural compound found in many healthy staples like spinach, beets, and cocoa. While your body typically eliminates this substance through urine, it is not actually digested during the metabolic process.
Consuming high oxalate foods in excess can lead to the development of kidney stones, particularly for those with existing renal concerns. Factors such as chronic dehydration or high salt intake further increase the risk of stone formation in susceptible individuals.
High levels of oxalates can also interfere with how your body absorbs essential minerals like calcium, zinc, and magnesium. To prevent nutrient deficiencies, it is important to consume these specific foods in moderation as part of a balanced diet.
List of high oxalate foods
The following table outlines the oxalate content found in 100 g portions of common foods:
Individuals with a history of kidney stones or those at high risk for developing them should limit their daily intake to 50 mg of oxalate. This limit is roughly equivalent to eating one tablespoon of beets or about 3 ounces (80 g) of tomato sauce.
Furthermore, total daily oxalate intake should remain well below 1,500 mg. Consuming amounts higher than this threshold can be toxic and, in extreme cases, fatal.
How to reduce oxalates in your diet
To lower the oxalate levels in your meals, consider blanching vegetables like spinach, beets, and bamboo shoots. Simply dip them quickly in boiling water and discard the water afterward to remove a significant portion of the acid.
Another effective method for reducing oxalates is soaking grains and legumes, such as quinoa, amaranth, beans, and soy. Let them soak for 10 to 12 hours, then discard the soaking water before proceeding with cooking or roasting.