How to Determine Oxalate in Foods

Oxalates are natural-occurring substances found most commonly in plant foods such as fruit and vegetables. They can also be found in lesser amounts in the body and in animal products. High concentrations of oxalate in the body can lead to kidney stone formation, especially for those who have kidney problems, small bowel disease, malabsorption issues and hyperoxalunia. The key to determining oxalates in food is to educate yourself by researching and talking to reliable sources, such as health professionals.

Instructions

• 1

  Talk to your doctor about your medical conditions and the reasons for limiting oxalates. Ask your doctor for specific information about how much oxalate you can have in your diet based on your condition. Get a list of foods that should be avoided and those that are recommended.

• 2

  Obtain a list online of foods that are high and low in oxalates from a reputable source, such as kidney or urology organizations. This list will break down foods from highest to lowest in oxalates and provide the exact milligrams each contains. Limit the amount of oxalates to fewer than 50 mg or 4 oz. per day.

• 3

  Consult with a nutritionist at a local health food store, a registered dietitian or the American Dietetic Association about oxalate-containing foods. These organizations provide information such as lists, brochures, articles, research and books on a variety of conditions and diets. Discuss your specific condition with these sources in order to get the most reliable and useful information.

• 4

  Read labels in order to limit foods that increase stone formation, such as vitamin C, salt and protein. Limit the amount of vitamin C to less than 2,000 mg per day; too much vitamin C in the body can turn into oxalate and create stones. Avoid too much protein which makes urine more acidic, increasing oxalate formation. Restrict salt, which is mainly excreted in the urine, inducing excess calcium and the formation of stones.

• 5

  Go to the grocery store to get information about oxalate-containing foods by talking to the produce manager. Buy foods low in oxalates such as white bread, peaches, prunes, tomatoes, avocados and oatmeal. Avoid foods that are high in oxalates, such as spinach, rhubarb, wheat germ, beets, cocoa powder and peanuts.

• 6

  Eat foods with between 800 and 1200 mg of calcium per day, such as yogurt. Oxalate and calcium bind together in the intestine and leave the body together. Without some dairy in the diet, oxalate will not leave the body, but will be reabsorbed, increasing stone formation.