Kidney stones hurt a lot and are common. Many people get them. To stop kidney stones, especially calcium oxalate stones, change your diet. Avoid foods high in oxalates.
Eating less of these foods can help prevent kidney stones. Here are some foods high in oxalates to avoid or eat less of if you might get kidney stones.
Things that are moderate in oxalate still need to be consumed with caution. There are some things like black tea that can add up quickly if not monitored. Also if there is a perfectly good, or even healthier option that you could swap to, wouldn't you?
It is not only about the oxalate rating but about the quantity consumed. If simple swaps can reduce your overall oxalate intake without impacting your enjoyment of food it can be well worth the effort in the long run.
Higher-Oxalate Foods to Limit or Avoid
Spinach: This leafy green has a lot of oxalates. People at risk should eat it in moderation or avoid it.
Beets: Both the roots and the greens contain high levels of oxalates.
Rhubarb: Rhubarb has a tart flavour. It is a vegetable with high oxalate levels.
Nuts and Seeds: Almonds, peanuts, and sesame seeds have a lot of oxalates.
Soy Products: Limit soybeans. Tofu and other soy products because they have high oxalate levels.
Tea: Black is moderate in oxalate. Consider limiting intake or opting for green or herbal teas instead.
Chocolate: Dark chocolate is another source of high oxalate levels.
Table: Oxalate-Rich Foods to Avoid for Kidney Stones and Practical Swaps
Here's a table of high-oxalate foods with suggested possible low-oxalate swaps:
Higher-Oxalate Food | Lower-Oxalate Swap |
Spinach | Arugula or Kale |
Beets | Turnip or Radish |
Rhubarb | Cranberries or Apple |
Almonds | Macadamia, Pistachio or Walnuts |
Tea (Black = Moderate) | Green or Most Herbal Tea |
Chocolate | White Chocolate |
Tips for Reducing Oxalate Intake
Pair with Calcium: Eat foods high in oxalate with foods high in calcium. This can lower oxalate absorption. Calcium binds with oxalates in the gut to help reduce absorption.
Stay Hydrated: Drinking plenty of water can prevent kidney stones. Water dilutes oxalates in urine, reducing their concentration.
Moderation is Key: You don't have to cut out all foods high in oxalate from your diet. It's vital to control how much you eat.
Consult with Professionals: Talk to a healthcare provider or dietitian. This is important if you have a history of kidney stones.
Conclusion
Many healthy foods contain oxalates. If you have medical issues due to oxalate, ensure you know how much oxalate is in your food. To prevent kidney stones, limit high-oxalate foods. Drink lots of water. Also, pair oxalate-rich foods with calcium-rich ones.
I hope you have enjoyed this blog on oxalate-rich foods to avoid kidney stones. If you would like more helpful swaps let me know.
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