High Oxalate Foods

NutriNeat Staff Nov 7, 2018
Oxalates, which are salts or esters of oxalic acid, are natural compounds that are synthesized by plants, animals, and humans. Consuming food items that are rich in oxalates could make one susceptible to kidney stones. Here is a list of food items that are high in oxalate.
The term hyperoxaluria refers to a condition that is characterized by abnormal levels of oxalate in urine. Oxalate is a compound that is primarily found in plants, animals, and humans. It is not an essential molecule, and is excreted from our body in an unchanged form.
While it is produced by our body, it is also an end product of the metabolism of vitamin C. More often than not, it tends to accumulate in individuals who follow a high-oxalate diet. The oxalate present in the body is excreted in our urine as a waste.
While hyperoxaluria indicates the need to cut down on the intake of such food items, a high-oxalate diet also makes one susceptible to kidney stones.
To be more specific, such a diet could lead to the formation of calcium oxalate stones. Kidney stones, which are medically referred to as renal calculi, are stone-like deposits that form due to the crystallization of certain minerals (calcium, oxalate, struvite, cysteine, uric acid, etc.) are present in the urine.
In case of calcium oxalate stones, both urinary calcium and oxalate are highly concentrated. Thus, to prevent the formation of such stones, one needs to cut down on the intake of food items that are rich in calcium and oxalate. The following sections provide a list of foods that are rich in oxalate.

Foods High in Oxalate

Drinks

Beer
Chocolate milk
Black tea
Soy drinks
Tangerine juice
Juice of almost all berries
Fruit cocktail
Hot cocoa

Fruits

➻ Berries
Rhubarb
Currants
Lemon
Purple grapes
Tangerine

Vegetables and Legumes

➻ Celery
Leek
Kale
Green peppers
Dandelion greens
Eggplant
Escarole
Beets
Swiss chard
Chives
Okra
Sweet potatoes
Parsley
Spinach
Rutabagas
Beans
Quinoa
Soybeans

Cereals and Cereal Products

➻ Whole wheat bread
Bran flakes
Grits
Popcorn
Wheat bran
Wheat germ
Fruit cake
Oatmeal
White corn
Soyabean crackers

Nuts and Seeds

➻ Cashew
Peanut butter
Sesame seeds
Sunflower seeds
Peanuts
Almonds
Pecans
Walnuts

Miscellaneous

➻ Tomato soup
Black pepper
Cinnamon
Dry cocoa powder
Marmalade
Soda (cola)
Tofu
On a concluding note, you can lower your chances of having kidney stones by limiting the intake of the aforementioned food items. Also, other precautionary measures that can be taken include increasing one's fluid intake, following a low-fat diet, reducing the intake of vitamin C and sodium.
If you have developed calcium oxalate stones before, it is advisable to consult a nutritionist for learning about the dietary guidelines.
Disclaimer: The information provided here is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.