Low Oxalate Diet

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Kidney stones are among the health conditions frustrating a good number of people. It is a lifestyle disorder than can be corrected by eating the right type of food. A low oxalate diet is good if you want to prevent kidney stones.

What is oxalate?

This is a component, which in high levels in the body causes kidney stones. The problem is that many foods, especially plants, contain this compound. Therefore, you have to know which ones to eat more and which ones to control.

How kidney stones form

Kidney stones are caused by several factors such as high salt intake and obesity. However, the bottom line is that when you take less amounts of water, the food you eat does not have enough water to dissolve. This means that your kidney has a hard time excreting waste. With low levels of water in your body, kidney stones are bound to form.

The good news is that there are ways to prevent kidney stones, one of them being taking a low oxalate diet. This means there are foods with high oxalate levels that you should avoid.

Calcium oxalate the most common type of kidney stones.

Food high in oxalate

The fact that these foods are well endowed with oxalate does not mean they are bad. You just need to eat them occasionally and in controlled amounts. Remember in a day, you only need 40mg of oxalate.

Food high in oxalate includes cabbage, spinach, broccoli, caffeinated drinks, chocolate bars, and some dairy products such as yogurt; nuts such as sesame; soy and quinoa.

Regulate the amount of vitamin C supplements. Your body is likely to convert it into oxalate.

Food low in oxalates

Apple derivatives such as juice or cider; animal protein, milk, green tea, seafood (except sardines), kales, mango, avocados, bananas, watermelon, beer, white chocolate, Greek yogurt, barley, corn and white rice.

Why eat a low oxalate diet?

Of course, it prevents kidney stones but is generally good for your health. For instance, avoiding dairy products such as yogurt and chocolate fosters a healthy gut.

How does a low oxalate diet look like?

It is simple. Take in more of the foods low in oxalate, more water, low salt intake and more calcium. Milk is reach in calcium.

An Example of a Low Oxalate Diet Plan






Green tea, whole wheat bread and a mango

White rice and vegetables

Tuna and kales


Apple juice, scrambled eggs and bacon

Fruit salad and nuts



Greek yogurt

Kidney beans

Steak and vegetables


Oatmeal mixed with milk




Green tea and grilled cheese

Salmon fried in olive oil


Remember that the foods in the plan have to be low in oxalate. Check the list. Cook meals in whatever way you like but ensure you use oils and ingredients acceptable in a low oxalate diet. About oils, any vegetable oil is good. Consider mustard as one of the low oxalate spices.

If you are not sure about a certain type of food research on it. Leftovers are an amazing breakfast the following day.

Why Have A Low Oxalate Diet Plan?

It will keep you on track. In addition, you will have an easier time figuring out what to prepare. In case you are not home, your children know what to cook thus avoiding high oxalate foodstuff. It is also time-saving.

Besides, shopping at the store is easier when you know what to buy and stock your kitchen. You can always track your progress with the plan. For instance, ensure you mark days when you went astray from the plan. Figure out the reasons why and correct them.

How to stick to a low oxalate diet

A change in diet is not easy. It takes a time to alter routine. It does not happen overnight. Do not be too hard on yourself. The secret is not to struggle but be gradual. Start with small changes in your diet. Do not be over ambitious. Habit change needs patience. Besides, avoid places that will tempt you to eat food high in oxalate. Consider having supportive friends. If you have a family, talk to them about the change. As a young family, get your children used to a low oxalate diet.

When you are serious about your heath, adhering to low oxalate diet will be easier.

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