07/23/2025
🌿 How to Reduce Oxalates (Without Ditching Your Veggies)
Oxalates are compounds found in many healthy foods—but for some people, especially those prone to kidney stones or chronic inflammation, they can cause trouble.
Here are 4 simple ways to reduce your oxalate load:
đź’§ 1. Drink More Water
Staying well-hydrated dilutes oxalates in your urine and lowers your risk of kidney stones. Aim for 2–3 liters a day—especially if you're already prone to them.
🥬 2. Eat Calcium-Rich Foods
Calcium binds with oxalates in the gut, which keeps them from being absorbed into the bloodstream. Load up on calcium-rich foods like yogurt, kale, broccoli, salmon, and sardines.
🍊 3. Get Your Vitamin C from Food
Excess vitamin C (especially in supplement form) can be converted into oxalate. Stick to whole-food sources like citrus fruits, berries, and bell peppers if you're at risk.
🍽 4. Use the Right Cooking Methods
Boiling high-oxalate veggies like spinach or beets helps reduce oxalates by up to 76%! Soaking beans and legumes for 12–24 hours before cooking can lower oxalates by over 50%.
You don’t have to fear plants—but small shifts in hydration, nutrient pairing, and prep methods can make a big difference. 🌱
👇 Curious if oxalates are affecting you? Drop a comment or share your experience below!
