from damage, you need to pay close attention to your diet—especially foods
high in oxalates. Oxalates
are naturally occurring compounds found in many plant-based foods. While
harmless in small amounts, high levels can contribute to
kidney stones and worsen
kidney function, especially in those with
chronic kidney disease (CKD)
or a history of stone formation.

In this article, we’ll explore
11 high oxalate foods that
may be silently damaging your kidneys and why limiting them could be a smart
move for your health.

1. Spinach

Spinach is often labeled a superfood, but it’s
extremely high in oxalates.
Just half a cup of cooked spinach can contain over
750 mg of oxalates. For
people with kidney problems, this could lead to oxalate buildup and
calcium oxalate kidney stones.

Tip: Replace with kale,
arugula, or mustard greens, which are lower in oxalates.

2. Beets

Beets are packed with nutrients and antioxidants, but they are also
oxalate-rich. One cup of
raw beets can have over
150 mg of oxalates.

Tip: Enjoy beets in
moderation and balance them with calcium-rich foods to reduce oxalate
absorption.

3. Rhubarb

This tart vegetable contains
high levels of oxalic acid,
especially in the leaves (which are toxic and should never be eaten). Rhubarb
can contribute to
urinary tract problems and stone formation
in sensitive individuals.

Tip: Avoid rhubarb if
you’re prone to stones or have kidney issues.

4. Almonds

While almonds are heart-healthy, they are also one of the
highest oxalate nuts. Just
a small handful can contain over
120 mg of oxalates.

Tip: Switch to macadamia
nuts or walnuts, which are lower in oxalates.

5. Potatoes

White potatoes and sweet potatoes both contain moderate to high oxalate
levels. Most of the oxalates are found in the
skin.

Tip: Peel the skin and boil
potatoes to reduce oxalate content.

6. Navy Beans

Beans are a plant-based protein powerhouse but many, including navy beans, are
high in oxalates. They can
contribute to kidney stone formation if consumed in large amounts.

Tip: Try lentils or
black-eyed peas, which have lower oxalate levels.

7. Dark Chocolate

Dark chocolate contains antioxidants, but it’s also
rich in oxalates. It’s made
from cocoa, which is naturally high in oxalate content.

Tip: Limit dark chocolate
intake or opt for white chocolate occasionally, which has less oxalate.

8. Okra

Common in many dishes, okra is
surprisingly high in oxalates, especially when fried. Consuming large quantities may increase the risk of
kidney stones.

Tip: Choose lower-oxalate
vegetables like zucchini or bell peppers instead.

9. Soy Products

Soybeans, soy milk, tofu, and edamame all contain
moderate to high oxalate levels. Frequent consumption can be a concern for those with kidney sensitivities.

Tip: Rotate protein sources
with eggs, poultry, or low-oxalate legumes.

10. Buckwheat

Though often seen as a healthy gluten-free grain, buckwheat is
high in oxalates,
especially when consumed frequently.

Tip: Substitute with
quinoa, white rice, or millet, which are lower in oxalates.

11. Black Tea

Black tea is a popular beverage, but it contains
significant amounts of oxalates, especially if you drink multiple cups daily. This can lead to a buildup of
oxalate crystals in the kidneys.

Tip: Switch to herbal teas
like chamomile or rooibos for a kidney-friendly alternative.

Why Oxalates Are Dangerous for Your Kidneys

Oxalates can
bind with calcium in the
body and form
calcium oxalate crystals,
which are the most common type of
kidney stones. For those
with
weakened kidney function,
excess oxalate intake may speed up kidney damage and contribute to other
complications such as urinary pain, inflammation, and blocked urine flow.

How to Reduce Oxalate Intake

• Drink plenty of water
  to help flush oxalates out of your system.

• Balance oxalate foods with calcium-rich foods
  to reduce absorption.

• Boil high oxalate vegetables
  – boiling can significantly reduce oxalate levels.

• Limit portion sizes and
  avoid eating several high-oxalate foods in the same meal.

Final Thoughts

High oxalate foods can sneak into your diet, even when you’re eating
“healthy.” If you have
kidney problems,
a history of kidney stones,
or are at risk, it’s essential to
monitor and limit your oxalate intake. By being mindful of the foods listed above, you can protect your kidneys,
improve your urinary health, and reduce the risk of future complications.

Your kidneys work hard for you—take care of them by choosing
wisely.