# How to eat when you have too much oxalate in your urine Source: https://kidneystonediet.com/ep/how-to-eat-when-you-have-too-much-oxalate-in-your-urine/ Published: 2022-01-04 --- [![Kidney Stone Diet Podcast](https://kidneystonediet.com/wp-content/uploads/2024/07/Kidney-Stone-Diet-Podcast-1-1024x1024.jpg)](https://kidneystonediet.com/podcast/) [YouTube](https://www.youtube.com/watch?v=vKb6f3mlTDk)[Apple Podcasts](https://podcasts.apple.com/us/podcast/how-to-eat-when-you-have-too-much-oxalate-in-your-urine/id1528474326?i=1000546890922&uo=4)[Spotify](https://open.spotify.com/episode/6CwCGdQrK8aIgtRSiWDLuW)[Amazon Music](https://music.amazon.com/podcasts/0868148d-adfd-411d-b3f2-71a0ad1461ec) January 4, 2022 --- ![Jeff Sarris](https://kidneystonediet.com/wp-content/uploads/2026/02/Jeff-Sarris-150x150.jpg) Jeff Sarris Host ![Jill Harris](https://kidneystonediet.com/wp-content/uploads/2026/07/Kidney-Stone-Diet-Jill-Harris-150x150.jpg) Jill Harris Host This week Jill answers a listener question about hyperoxaluria and how to eat when you have too much oxalate in your urine. Have a question? Leave us a voicemail at (773) 789-8763.\  \  **= Stop your kidney stones once and for all =**\ • [Kidney Stone Prevention Course](https://kidneystonediet.com/kidney-stone-prevention)\ • [Kidney Stone Diet Meal Plans](https://kidneystonediet.com/mealplans/)\ • [24 Hour Urine Collection Analysis](https://kidneystonediet.com/24-hour-urine-analysis/)\ • [Private Coaching](https://kidneystonediet.com/coaching/) **= FREE Kidney Stone Resources =**\ • [Kidney Stone Diet](https://kidneystonediet.com/)\ • [Free Kidney Stone Diet Resources](https://kidneystonediet.com/resources/)\ • [Oxalate Food List](https://kidneystonediet.com/oxalate-list/)\ • [Kidney Stone Diet Recipes](https://kidneystonediet.com/recipes/) Find more episodes of the Kidney Stone Diet Podcast at [kidneystonediet.com/podcast](https://kidneystonediet.com/podcast) **= Who is Jill Harris? =**\ [youtube.com/TheKidneyStoneDiet](https://www.youtube.com/TheKidneyStoneDiet) Jill is a nurse and health coach that specializes in educating patients on kidney stone prevention. For more than 20 years she’s helped patients understand that kidney stones can be prevented with the right treatment plan. It’s one thing to be told to lower oxalate or drink more water, but HOW do you do it? That’s where she comes in. Through the educational resources at [kidneystonediet.com](https://kidneystonediet.com/), stone formers can learn everything they need to know to significantly lower new stone risk. **= Who is Jeff Sarris? =**\ [youtube.com/jeffsarris](https://youtube.com/jeffsarris) Jeff’s co-founder of [SPYR](https://spyr.me/), a branding agency based out of Chicago, where he and his business partner Dave help awesome people like Jill create online platforms that make an impact. He’s also a certified health coach, Executive Producer of the Netflix documentary Minimalism, and host of the [Starting Now podcast](https://spyr.fm/now). Reach out on Twitter! [@jeffSARRIS](https://twitter.com/jeffSARRIS) ## Chapters - 00:00:00 Christmas Tree Decor in the Podcast Studio - 00:02:03 Eating Eggs on the Kidney Stone Diet - 00:06:21 Managing Meat Protein and Daily Protein Goals - 00:09:06 Kidney Stone Diet Meal Plans and Variety ## Transcript ### Christmas Tree Decor in the Podcast Studio 00:00:00 Jeff Sarris Welcome back to the Kidney Stone Diet podcast, the show about reducing your kidney stone risk and living your best life. I'm your host and fellow student, Jeff Sarris. 00:00:20 Jill Harris And I'm Jill Harris, your kidney stone prevention nurse. Hello. 00:00:27 Jeff Sarris I love when we get serenade right up top. 00:00:30 Jill Harris Sometimes you have so much joy in your heart, you just have to sing. Absolutely. Sometimes. Oh, yeah, for sure. Yeah, I just love your setup there. Like everything looks so nice. Like, cuz I'm in my office shooting from a different angle, and I'm like, I really need to step up how it looks behind me here, cause I love it with the Christmas tree, all the, All the art or photos or everything, and everything back there. Yeah, it's art and photos. Yes, and I love art. I love all art, and that tree, my son and I got it. There's, you know, I live in a city, so there's a Hoosier right down the block. Everything's right down the block. So, So, you know, this, it's it's small here. So, I'm like, "How the hell are we going to get a tree in here?" Not very Christian of me, swear in the middle of that, but whatever. So, I'm like, and it was like Luke had just died, and I was kind of sad, and he's like, "Let's go get a Christmas tree." I said, "Okay, let's go get one." And I'm like, "But how are we going to get one? It's never going to fit." He's like, "Let's just go, old lady, shut up." So, we went. And it was just all these big trees, and then there's this sweet little tree. And it fit perfectly back there. And it's live, cuz I usually have a small, artificial one.. But it was just, everything was perfect, and then we decorated it, and there you go. It's just beautiful. I love Christmas trees. I don't know why we don't have them all year long. Why wouldn't we? Yeah, it looks great! I mean, that would be fun. Wouldn't that be great? Yeah. But, yeah, it's awesome. I didn't realize that it was a real one, but it does fit the space just perfectly. I know, I'm very excited about it. ### Eating Eggs on the Kidney Stone Diet 00:02:03 Jill Harris Yep. So, this week, we are going to do just a frequently asked question instead of the, listener calls. But we'll be back to that, next week. But this week, we were going to talk about, let me grab it right here. So, we can talk about eggs. So, the question being, can I eat eggs when I have kidney stones? Yes. Can they eat eggs? Yes, you can eat eggs. Okay, done. We, we're done. The end. Yes. So, people will say, "I have to watch how much meat protein I'm eating every day. I don't want to overdo that. So I want to get my protein from egg whites or eggs." So, yes, you can eat eggs, but I'm going to say what I always say, people. Does that mean that you can eat 20 eggs a day? And you're going to be like, "Well, Jill, you're being very, very, you're exaggerating." But if you heard what I heard every single day, you would, you would understand why I always say something And then explain it, because when people find foods that they can eat, meaning it works for their medical history, it works for their weight, it works for their food sensitivities, when it, it works for the kidney stone diet, when it falls in to what they're looking for, they tend to overeat that food over and over and over in any amount they want. And that's where we get into trouble. So, you know, can you eat eggs? Yes, I have, genetically, I have a higher cholesterol in my family. So, if I ate too many eggs, my cholesterol would shoot up. It's already high for somebody who doesn't, I barely get any cholesterol in my diet, and I exercise like crazy. So, you know, some of us just, genetically, are predisposed to certain things. And so, eating eggs may not work for you. So, can you eat eggs on the kidney stone diet? Yes, you can. But, again, I'm going to say eat everything within moderation. That means I don't want you to have a three-egg omelet every day. Yes, I know what I'm asking is a little out of the norm, meaning people find their regimen and they stick to it. Think, think like this: "Jill, I've eaten oatmeal every day for 20 years." I say that example all the time because I hear that on the daily, all the time. I hear that, "Jill, I've been eating blueberries and oatmeal every day for 20 years." All right, Henry, could you please, please add something else to that mix? Even if you ate oatmeal six days a week and two eggs on Sunday, can you, can we get some variety in our diet? That's what I'm looking for, a wide variety of food, all within moderation. So, when you go to the store and you see all that produce, stop buying corn. I barely consider that a vegetable, by the way. Okay? So, stop eating the corn every day, or stop eating string beans every day. By the way, they're a little higher in oxalate, pay attention to that. And so, you know, What were we talking about, Jeff? I forgot. No, that– We're talking about eggs, but yeah, just in general, just– Oh, yeah, eggs. Oh, yeah, eggs. So, eggs, so, yes, you can have them, but I just, I say all that because people then do all kinds of crazy things. So, look, I probably have eggs, first of all, sometimes I have an egg white, smoothie, so my, and it's protein powder. And so, even though people are always like, "Jill says no to protein powder." I don't. If it fits into your daily needs, sometimes I don't get enough protein, and so I will use an egg white protein powder. So, but I'm not eating five eggs a day. That's not how I'm meeting my protein needs. I will have eggs, maybe once a week, and that protein powder maybe once a week, okay? Otherwise I'm meeting my protein needs through a lot of different foods. I do eat about 6 oz of meat a day. ### Managing Meat Protein and Daily Protein Goals 00:06:21 Jill Harris That's, that's what works for my goals. You have to look at your goals on my website at kidneystonediet.com. The blog will give you how to calculate your meat protein goals. Everyone's different depending upon their weight. So I eat about 6 oz of meat a day. I will eat some eggs here and there. I will eat, what else do I eat? I'll eat some beans, are they higher in oxalate? Yes, so I'm watching the portion size on that. I will eat some edamame, that's a good way to get protein, too. There's all kinds of ways to get protein. You can get some through vegetables. So, notice that, I know that people want to eat eggs because it's an easy breakfast and it is a very nice, way to get protein, but it doesn't, doesn't mean you should be eating as much as you want of these things. Am I clear on that? Because what people do to meet protein needs is just outrageous nowadays, okay? So, you don't have to be doing all that you're doing, get normal amounts of protein. And so, the meat protein is different than total protein. So, your meat protein, if you eat meat, is a part of your total protein needs. Some people will say, "Well, Jill said to limit meat protein," and they just extrapolate that out and think they should limit all protein, that is not true. We worry about excess meat protein in the kidney stone diet because then it can lower your urine pH, it can lower your citrate, And it can increase your uric acid. That's why we worry about it. So, it's a little complicated. And if you want to find out about things like that, I never plug my stuff, Jeff does, but you should do a, do a 15-minute call with me and that's where we can go over your urine analysis and I can prep you for your doctor office visit so you understand what it all means. But overeating meat protein can lead to increased uric acid and, lower the citrate and pH. Eggs will not bother those things, but that does not mean you can have as many eggs as you want, especially if you do have cholesterol issues. And one more thing, Jeff, There are a lot of studies that say now that, you know, food cholesterol is not increasing your cholesterol. So, I just want to say that, there's so many misleading studies on cholesterol right now, quite frankly, I don't even know what to believe. I just know, genetically, I rank higher on the cholesterol, no matter what my diet is and how I eat. So, I believe those latest studies, not that anybody cares what I believe, but I'm just saying, seems right to me. ### Kidney Stone Diet Meal Plans and Variety 00:09:06 Jeff Sarris Absolutely. Yeah, and from my experience, too, it's it seems in line with things, but, yeah, I mean, that's a slightly separate topic, but you mentioned you mentioned the diversity and that is such an important aspect of the kidney stone diet, a lot of people are like, "How do I change it up?" So, that's why we actually have the Kidney Stone Diet Meal Plans. So, if you head over to kidneystonediet.com, Jill has a program that you can sign up for, it's a monthly meal plan. Every week, you actually get your full meal plan with a bunch of inspiration on what you can eat in any given week. We don't expect that you eat those exact things in that week, but this just shows you the immense, like, opportunity that's out there and Jill has created all these recipes from scratch. They're phenomenal and amazing photos. Like, every time I look at the photos, I'm like, " I got to step up my game there," cuz it's just everything looks so good, and it's so tasty and, yeah, you poured everything into this. 00:09:58 Jill Harris Yeah, I have, and, the great thing about it is it, again, I'm always going to say there's a lot of education with each recipe, too. It explains why I used the ingredients I did and the fact that, look, you all think that you have nothing to eat. I hear that all day, too. But you don't! There's so much you can eat, and the meal plan, which you get, I don't know, I always forget how much it is, meaning how many recipes. I mean, they're getting, you know, 30 recipes a week. Even if you just got it for one month, it's 30 x 4. It's a hundred, it's a lot of recipes for the month, whatever. I'm not a mathematician. Anyway, it just shows you why I love the meal plan is it shows you, "Look, you can eat so many things." It's not like I'm not eating all kinds of stuff and I also follow this diet, so I know that what you're thinking and what it really is, two totally different things, right? So, a wide variety of food, people, in normal portion amounts. A lot of you got to the place where you are with kidney stones only because you were eating the same five really high oxalate foods all the time in large quantities because you didn't know any better until you got a stupid stone. And so, then, when you rein it all back and you finally find somebody screaming on the internet like me telling you, "Look, you can have all those healthy foods if you stop," except spinach and almonds, "if you stop eating 5 cups of beans a day, you can have half a cup of beans. Five cups, too much," along with no calcium and not getting enough fluids and all the other aspects of the kidney stone diet. 00:11:35 Jeff Sarris Yeah, yeah, I mean, I think it's it's just a wonderful service along with everything else that you have there, but it's just so it's so valuable because and people, like you've said, people have been asking for that for years to have recipes and things. And every week, we're adding, every month, we're adding new recipes, so it's constantly expanding, there's new options out there. But, yeah, while you're at kidneystonediet.com, if you check that out, also check out the prevention course, sign up for the weekly newsletter and actually, if you have a question that you want Jill to answer on a future episode, the number again is 773-789-8763 and we'd love to hear from you and feature your question in the future. But– 00:12:16 Jill Harris Yes, and also, please subscribe to our channel. We ask every week, and we're asking you because then people can find us faster than all the other junk that's not even true. So, please, you know, it doesn't mean anything for you. You know, when I watch my YouTube favorites, they ask to subscribe, and I always do because now that I do it, I understand what it means. It means that you can be pulled up when people Google kidney stone, or whatever, I'll come up faster than some crazy person on the internet telling you the wrong thing. So, please subscribe. That's what I would like to do for my Christmas present, people. 00:12:51 Jeff Sarris Yeah, absolutely. So, yeah, thanks again for listening and we will see you next time. 00:12:56 Jill Harris Bye, guys. Thanks, Jeff.