How to eat a low oxalate diet

Jill Harris, LPN, CHC

January 29, 2018

Do you need a list?

Many of you leave the doctor’s office thinking you will never be able to eat a fruit or vegetable again. If that wasn’t bad enough chocolate and nuts are gone, too. Some of this sadly is true, most of it is not. I am here to bring you good news: Almost everything, high oxalate or not, can be incorporated into your diet safely.

Do you need a low oxalate diet? You may if your stones contain calcium oxalate crystals and your urine oxalate is high enough to pose risk.

If you do need a low oxalate diet, what is your goal? Less than 100 mg of diet oxalate is good; less than 50 mg is ideal.

If you want to read some of the science about urine oxalate and risk of stones and about how we get to the diet oxalate goals, it is summarized at the end of this article.

Here we assume you do need to lower the oxalate in your diet.

Read the full article at kidneystones.uchicago.edu.

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.

Angie Moulton

February 13, 2020

I need help on low -oxalate food diet. Thank you

Reply
1. Jill Harris
  
  February 13, 2020
  
  Hi Angie,
  If you need help, please consider joining my kidney stone prevention course. You can read about it here: kidneystonediet.com
  Best, Jill
  
  Reply
  1. Bryna
    
    May 3, 2021
    
    What do folks do for the pain while dumping? The pain in my left leg and lower back gets so bad that I can only lay on a mattress and cry until the worst of it passes. I am taking Advil 3 times a day but it only helps a bit. This pain is intense and very debilitating. Thank you in advance.
    BP
    
    Reply
    1. Jill Harris
      
      May 9, 2021
      
      Hi Bryna,
      Most kidney stone patients are not experincing “dumping.” I would discuss with your doctor.
      j
      
      Reply
2. Dawna
  
  March 26, 2023
  
  I need help as well
  
  Reply
Ben Andrews

October 7, 2020

The link to the “full article”, https://kidneystones.uchicago.edu/how-to-eat-a-low-oxalate-diet/, has an error code page (” SEC_ERROR_EXPIRED_CERTIFICATE”) on my web browser (Firefox) that will not allow one to connect to it unless one uses an “advanced” access link.

The webpage’s “Certificate” states that its “Validity”, lasts until “Not After
10/1/2020, 4:59:59 PM (Mountain Standard Time)”

Reply
1. Jill Harris
  
  October 7, 2020
  
  Hi Ben,
  The link goes to the University of Chicago’s site and it is down right now. They are aware and it will be fixed soon.
  Best, Jil
  
  Reply
Jeffrey Kersey

January 25, 2021

I want to buy you book, how to eat a low oxalate diet. I am desperate!

Reply
1. Jill Harris
  
  January 28, 2021
  
  Hi Jeff,
  I have an article called that but not a book.
  You can find that article at kidneystonediet.com/blog
  j
  
  Reply
Ruth

August 15, 2022

Hi Jill! I have been following the fb group, reading your articles and watching blogs. At 66yo, I’ve only ever had 1 stone- calcium oxalate and think due to bariatric surgery and high (80-110gms) protein and low (20) total carbs for years. So, I’m actually adding things back in my diet with oxalates but watching the highest I’ve been eating a lot of like spinach and almonds. Dr does not plan on doing 24hr urine at this point. Thank you for ALL your research and expertise! Comforting!

Reply
1. Jill Harris, LPN, CHC
  
  August 15, 2022
  
  Hi Ruth,
  As you add food back in, you def should have a follow-up urine collection to see where your values stand. You do not want to make another stone so double-checking will be essential. And this is assuming that you have had the initial 24-hour urine collection. LMK-
  
  Reply
Shubhendu Shekhar

October 2, 2022

How does one measure oxalate on a day to day basis ?

Reply
1. Jill Harris, LPN, CHC
  
  October 15, 2022
  
  Hi Shubhendu,
  Look at the list found here and add it up each day best you can.
  j
  
  Reply

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