SAMA HOOLE: Superfoods with the highest oxalate content

The superfoods with the highest oxalate content:

Spinach: 750mg per cup
Rhubarb: 860mg per cup
Beets: 250mg per cup
Nuts: 200mg per serving

A "safe" daily limit is 40-50mg.

One spinach salad = 15 days worth of oxalates.

Maybe avoid these if you don't like kidney stones.

— Sama Hoole (@SamaHoole) September 21, 2025

Was Popeye the Sailor man trying to give us kidney stones? 

DR. KEN BERRY: Kidney stones, 80% of the time, 85% of the time, they are calcium oxalate stones. Where do you get oxalates from? Plants.

Plant-based diet is the last diet you want to eat https://t.co/Dn6Kly6Z7J

— Wejolyn 🇺🇸 (@Wejolyn) July 8, 2025

Kidney stones, 80% of the time, 85% of the time, they are calcium oxalate stones.  Where do you get oxalates from?  Plants.  You can actually look up on the internet "give me a list of high oxalate foods," and it'll give me the top 20.  They're all plants.  So many people when they have a kidney stone, their doctor tells them, "Oh, you got to quit eating meat.  Don't drink milk.  You got to eat a plant-based diet."  That's literally the worst advice on planet Earth.  If you've had a kidney stone in the past, a plant-based diet is the last thing you want to be eating because that's going to increase the odds that you'll have another kidney stone because most kidney stones by far and away are oxalate stones.  Oxalates come from plants.  --Dr. Ken Berry

PAUL SALDINO: plant defense chemicals cause problems for some people. Oxalates in spinach certainly contribute to kidney stones

Should you eat vegetables? pic.twitter.com/u4jkhYMvbF

— Paul Saladino, MD (@paulsaladinomd) December 28, 2024

Kale is b*******.  Let me explain it to you.  These are plant leaves. They're vegetables.  Vegetables are the leaves, the stems, the roots, and the seeds of plants.  These parts of plants contain defense chemicals.  This is not opinion; this is scientific fact.  But here's the deal: these plant defense chemicals cause problems for some people.  Oxalates in spinach certainly contribute to kidney stones in a lot of people with calcium oxalate kidney stones.  Chard also has a ton of oxalates.  If you're not getting enough iodine in your diet, the isothiocyanates, which are iodine-blocking at the level of the thyroid in this kale, could potentially lead to thyroid problems.  In my case, cutting out vegetables was a key component of figuring out what was triggering my eczema.  So, if you're thriving, don't change anything about your diet.  But if you're not, it's time to question your nutritional assumptions.  Vegetables are much better than junk food, but they're not benign for everyone.  

OXALATES: Plants make it for their own survival. We have a great faith in plants being safe to eat. Plants are trying to kill you.

An excellent podcast on oxalates. If you have all sorts of weird, body, aches, and pains and strange things that no one can figure out, you need to listen to this podcast 👇🏼(Weston A Price) pic.twitter.com/QwIfs3LKdx

— Wejolyn 🇺🇸 (@Wejolyn) July 11, 2023

Almonds, potatoes, carrots, beets, cashews, and chocolates.  Oxalic acid.  Plants make it for their own survival.  We have a great faith in plants being safe to eat.  Plants are trying to kill you.  

When I learned about the Wise Traditions Diet, I knew that they say "everything can be on the table" when it's properly prepared.  So I think some of the ways our ancestors would prepare foods by soaking or sprouting or fermenting, don't those neutralize some of these toxins, like the oxalates or the phytic acid and doesn't that make the nutrients more bioavailable and the foods themselves better for us?

The hazard: oxalic acid and phytic acid block the absorption of magnesium.

Comprehensive list from Wejolyn who writes, 

Oxalic acid found in rhubarb, spinach, chard and phytic acid found in cereal grains, seeds, legumes and soy block absorption of magnesium.

Find other tips on oxalates here.

4:58.  That's a really complicated question that needs to be examined because a lot of the foods that are high in oxalic acid are not traditional whatsoever, and nobody that he studied ate them.  So Western Price technology is based on Western Price research based on foods that people ate and they didn't eat these foods.  So you can't grandfather in modern foods that came after Western Price's time or just weren't considered real regular foods that people ate routinely and give them a pass "so as long as we ferment them or soak them then they're fine."  That's ridiculous, and oxalates are quite different than phytics, lectins, and many of the other nasty chemicals in plants that are not easily disarmed or de-fanged at all through these preparation methods?  Yes we need to cook we need to know traditional preparation we need to know what sourdough is and what traditional ingredients are and know how to safely soak them without creating more mold on your nuts or whatever and safely prepare things at home but that does not mean that we give the peanut butter and holy toast a pass.

6:31. Is the people who were eating potatoes which is Peru primarily.  Historically, the rest of Europe and the rest of the world didn't adopt potatoes they didn't come to Europeans until about 400 years ago and really didn't become a daily food until certain parts of England adopted them as a dinner food.  And then in the modern centuries, we created things like French Fries, potato chips, Tater Tots, and all kinds of potato derivatives.  And some of that came out of the world wars because we needed a cheap way to feed soldiers overseas, so we just started dehydrating potatoes making mashed potato flakes so soldiers came back expecting mashed potatoes with dinner because that's what they got while they were fighting with their buddies.  So a lot of the stuff is more modern than we realize, including potatoes and the use of them in the way we use them now is anything but these clay-soaked, year old shriveled rotten potatoes in the ground that's nothing like what we're eating now. 

9:00. So this chemical is a chelator, oxalic acid is in the plant foods that we eat, like the nuts, the spinach, and the chocolate, and it's also in crystalline form because it chelates minerals it forms what's called a salt chemically, and these can what we call precipitate out and form particles called nanocrystals and micro crystals.  You can eat oxalic acid and oxalates in multiple forms in foods and they are quite irritating to the whole body, including your mouth, your teeth, your guts, and then it's the acid is what gets into your bloodstream and starts causing more systemic problems for the body.  

SYSTEMIC PROBLEMS FROM OXALATES

9:37. Which could be anything from issues with SIGHT that Bill was having to JOINT PAIN to what else . . . ?

Kidney stones, Interstitial cystitis, fatigue, arthritis, and weakness, vascular problems, inflammatory conditions, autoimmune conditions, connective tissue weakness, osteoporosis, strokes, and heart attacks maybe cancer.  The list is pretty much anything that's horrible, modern, and happens with old age.  This is the kind of stuff that . . .  oxalic acid is creating stress for all the cells it encounters and then cellular damage, both of which turns on inflammation and then creating deposits in the body which turns on a chronic problem of contamination and inflammation that can last for a long time.  And then once you've filled up your body with toxic nanocrystals, your thyroid glands, your ovaries, your pancreas, your bones, your bone marrow, you've got real problems because it's affecting the quality of your immune cells that are trying to help you and it's affecting the quality of the white blood cells, also the red blood cells, and end up with anemia and all kinds of metabolic problems as well. 

Problems from oxalic Acid accumulate and becomes increasingly problematic for the body and our health.

11:00. Right it can silently accumulate. 

Toxic Superfoods: How Oxalate Overload Is Making You Sick--and How to Get Better https://t.co/QnjQQi0wTd via @amazon

— St. Michael, the Archangel (@aveng_angel) May 17, 2024

If cashew acids do this to your skin, imagine what they do to your gut microbiome

The toxin that is destroying their fingers is called oxalate. It's also connected to cancers, nephropathy, autoimmune conditions, damaged eye sight, and numerous other ailments.

Human beings are not supposed to eat improperly prepared nuts. Every culture in antiquity that did… https://t.co/ZJFHiR2ZM6

— Inversionism (@Inversionism) August 2, 2023

Wejolyn writes,

Nuts are a scam. There’s no way indigenous people ate hundreds of nuts the way people do today. The damaging aspects here- the skin and the acids from these cashews. Even if nuts are soaked & sprouted for digestion- they still do not digest & eliminate well. I see them daily -… https://t.co/8PXHHaRK4B.  Wejolyn 🇺🇸 (@Wejolyn) August 2, 2023

10 FOODS PROVEN TO TRIGGER KIDNEY STONES

from Activebeat

Your kidneys play a vital role when it comes to filtering waste out of the body. Each day, these organs on either side of the spine, filter more than 200 quarts of blood and 2 quarts of waste products before it’s flushed out of the body via urination.

Obviously, healthy kidneys are essential for proper detoxification. However, certain foods can cause kidney stones and keep these organs from functioning optimally. Here are ten foods that encourage kidney stone development…

1. Excessive Caffeine

Too much caffeine—in the form of coffee, tea, and soda—can stress out the kidneys and lead to the development of kidney stones due to higher calcium levels in the urine, and even kidney failure due to the stimulant qualities that can cause organ exhaustion.

Too much of anything truly is bad for you.  One of the reasons why cups of coffee with saucer look appealing is because the amount of coffee is small.  It's not a large cup, say, from Starbucks or Pete's Coffee.  One guy in a forum I subscribe to advocated 6 to 8 eggs, cooked but as close to raw as possible, to restore nerve and hormonal communication between organs.  Okay, sounds good.  Cholesterol can do that, but there seemed to be little consideration for the amount of protein consumed in such large quantities of eggs.  Moderation really is the best rule of thumb, even if it is moderation in those things that are bad for you.  I love my coffee.  I like it at different times of the day, not just in the morning.  I tend to drink coffee in the morning to warm me up not wake me up.  Once I am up I don't need a stimulant; I generally need warmth.  Later in the day, I like the occasional cup of coffee for taste.  I love the taste.  But I do have to be careful drinking too many cups a day.  It has an aging and drying effect, particularly if the excess coffee consumption is exhausting my kidneys.

When in Denver this past summer, I was drinking a brand called DazBog.  I liked it because it had a deeper, richer coffee taste.  At times it did taste like burnt cigarette ashes but it was still good.  I liked it better than Starbucks, which even their dark roast cannot match to the richness and depth of DazBog.  I wished I drank better-tasting coffee.  For the longest time I was drinking instant coffee from Whole Foods that wasn't bad.

2. Rhubarb

If kidney stones are hereditary, you should steer clear of foods that contain oxalates (the material that makes up the actual stones). Rhubarb is one food that’s particularly high in oxalates.

On oxalates, the verdict is still out:

The formation of kidney stones containing oxalate is an area of controversy in clinical nutrition with respect to dietary restriction of oxalate. About 80% of kidney stones formed by adults in the U.S. are calcium oxalate stones. It is not clear from the research, however, that restriction of dietary oxalate helps prevent formation of calcium oxalate stones in individuals who have previously formed such stones. Since intake of dietary oxalate accounts for only 10-15% of the oxalate that is found in the urine of individuals who form calcium oxalate stones, many researchers believe that dietary restriction cannot significantly reduce risk of stone formation. 

In addition to the above observation, recent research studies have shown that intake of protein, calcium, and water influence calcium oxalate affect stone formation as much as, or more than intake of oxalate. Finally, some foods that have traditionally been assumed to increase stone formation because of their oxalate content (like black tea) actually appear in more recent research to have a preventive effect. For all of the above reasons, when healthcare providers recommend restriction of dietary oxalates to prevent calcium oxalate stone formation in individuals who have previously formed stones, they often suggest "limiting" or "reducing" oxalate intake rather than setting a specific milligram amount that should not be exceeded. "Reduce as much as can be tolerated" is another way that recommendations are often stated.

3. Artificial Sweetener

You probably use artificial sweetener in your coffee as opposed to sugar in order to cut calories. And maybe you opt for diet soda for the same reason. However, studies show that non-caloric sweeteners impair kidney function if consumed long term. So it’s best to opt for natural sweeteners like honey, stevia or agave instead.

Aspartame, which exists in a few artificial sweeteners, is the worst food you can put into your system.  Find out why.

4. Meat

Animal proteins are also linked to kidney stones and organ damage. And those who consume a high-protein diet put particular stress on their kidneys because protein waste is difficult to eliminate form the body efficiently. Meat is also high in uric acid, a common cause of kidney stones.

5. Sardines

If you’re prone to kidney stones, you’ll also want to curb your diet of any foods that are high in purines (an organic compound that boosts aroma). Sardines are extremely guilty of purine content so don’t pop that can top.

6. Salt

A healthy amount of sodium in your diet is necessary for healthy fluid levels. However, adding salt to your diet—via the salt shaker or processed foods—encourage water retention retaining water, meaning excess sodium isn’t flushed out of the body and the kidneys and blood pressure are put in jeopardy.

7. Carbonated Drinks

Carbonated drinks (i.e., soda, energy drinks, and certain bottled juices) will heighten the risk of developing kidney stones and even put you at risk for kidney disease. As an alternative, if you can’t drink your water plain, use frozen berries, slices of citrus, or a splash of natural cranberry or pomegranate juice.

8. Some Leafy Greens

We’ve already discussed that kidney stones form due to a build-up of calcium oxalate. And those with a high level of the chemical compound in their urine are more prone to stones. That’s why it’s vital to stay clear of some leafy greens—such as spinach, okra, and Swiss chard.

9. Dairy Foods

We eat dairy products because they are high in calcium to build strong bones. However, for those prone to kidney stones, calcium is not a friend. In fact, it increases the excretion of calcium in the urine, making waste elimination more difficult and encouraging kidney stones to form.

10. Processed Foods

Most processed foods, like that bag of chips you’re eating, contain genetically modified ingredients—such as corn, soy, rice, and canola—to protect crops from pests resistance and herbicides. However, these products impair healthy kidney and liver function, encouraging kidney stones to form.