Common High Oxalate Foods

Oxalates are abundant in certain vegetables, nuts, seeds, and grains. Top offenders include spinach, beet greens, Swiss chard, almonds, and cocoa. For a complete oxalate food chart, check our Oxalate Values for Foods page.

You can also view and download our high oxalate foods PDF from the Kidney Health Cookbook low oxalate meals to make low-oxalate shopping easier.

Risk Factors That Make Oxalates More Problematic

Some people can eat oxalate-rich foods without developing stones, but risk increases if you:

Have a personal or family history of kidney stones

Are dehydrated often

Eat a high-salt or high-protein dietHave digestive conditions affecting nutrient absorptionMen are at higher risk, which you can learn more about here: Why Are Men More Predisposed to Kidney Stones?

Lowering Your Oxalate IntakeI

f you’re at risk, follow a low oxalate diet and incorporate more low oxalate foods such as bananas, cauliflower, white rice, and cucumbers. Balanced low oxalate meals can be delicious and kidney-friendly. More tips here: 5 Foods to Help Reduce Kidney Stones.

Pair oxalate foods with calcium sources (like dairy or fortified alternatives) to reduce oxalate absorption kidney stone symptoms a key part of the calcium oxalate stones diet.

When Stones Form Anyway

Even with dietary precautions, stones can still form. If you’re looking into kidney stone treatment, read our guide: Calcium Oxalate Stones – Treatment Options.

For immediate relief, here’s our breakdown of what dissolves kidney stones fast and whether it’s realistic: Kidney Stone Dissolver.

Final Takeaway: High oxalate foods can significantly increase kidney stone risk, but with the right dietary approach, you can lower oxalate levels, protect kidney health, and avoid the debilitating pain of calcium oxalate stones. Using a high oxalate foods PDF and oxalate food chart can make prevention a lot simpler.

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