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How to Flush Oxalates From Body: 6 Tips to Reduce Them
Paula Gallagher on
If you have been wondering how to flush oxalates from body tissues and urine, the good news is that simple dietary and lifestyle strategies may help support your body's natural elimination pathways.
Lately, I have been getting calls about oxalates and whether they should be avoided. The answer is... it depends. Oxalates are naturally occurring compounds found in many plant-based foods, such as spinach, beets, rhubarb, nuts and chocolate. They are also produced by the human body as a waste product of metabolism.
In small amounts, oxalates are generally not harmful to most people. However, for some individuals, consuming high levels of oxalates can lead to a condition called hyperoxaluria, which is characterized by the formation of calcium oxalate crystals in the urine or kidneys. When these crystals accumulate in the kidneys, they can lead to the development of kidney stones. Another problem of oxalates is that they can bind to certain nutrients and prevent them from being readily absorbed, which can cause depletion and then other health issues such as joint pain, inflammation and digestive problems.
Should You Avoid Oxalates?
While oxalates included as a part of a balanced diet aren’t going to be problematic for most people, certain populations may benefit from avoiding or minimizing their intake.
People with a history of calcium oxalate kidney stones
First, people with a history of calcium oxalate kidney stones or kidney disease may want to watch their oxalate intake. People who suffer from hyperoxaluria, a genetic condition that leads to too much oxalate in their urine, should also moderate their consumption of high oxalate foods. If their concentration of urinary oxalates becomes too high, people with hyperoxaluria are at risk for calcium oxalate kidney stones.
People with mineral deficiencies
Individuals who are at a higher risk for nutritional deficiencies (particularly minerals) may want to minimize oxalate intake. Because oxalates bind to minerals, if you’re deficient in calcium, zinc or magnesium already, consistently eating a lot of high oxalate foods can worsen your deficiency. This is more of a concern with calcium deficiency, as adequate calcium intake helps with the excretion of oxalates. As for iron, research suggests that oxalate intake doesn’t really seem to impact iron uptake from diet.
People with hyperparathyroid disease
People who have hyperparathyroid disease may also want to avoid a diet rich in oxalates. Hyperparathyroid disease is a condition in which there’s too much parathyroid hormone (PTH) production. Having too much PTH can lead to a loss of calcium. And a diet high in oxalates, which can bind to calcium, can make already low levels of this critical nutrient even lower.
People with gut malabsorption issues
Individuals with gut malabsorption issues - like short bowel, malabsorptive bowel disease, or Celiac disease - may benefit from a lower oxalate diet. In many cases, too few bacteria may be present in their digestive tract to degrade oxalates sufficiently. This can also be an issue for people who have undergone bariatric surgery for obesity in which alteration of the gastrointestinal system may impact the absorption of certain nutrients.
How to Reduce Oxalates
If you fall into a category that requires more awareness of oxalate-containing foods in your diet, or just want to exercise caution, here are some tips to reduce dietary oxalates.
1. Reduce oxalate intake: Limiting high-oxalate foods in the diet may help reduce the risk of kidney stone formation. Foods to avoid or limit include spinach, rhubarb, beets, nuts, chocolate, and certain types of berries.
2. Increase fluid intake: Drinking plenty of water and other fluids may help flush out excess oxalate from the body and support reduced risk of kidney stone formation.
3. Supplement with calcium: Consuming calcium along with oxalate-rich foods may help limit oxalate absorption into the body and may support reduced risk of kidney stone formation.
4. Increase magnesium: You ideally want to consume foods that are high in magnesium in some proximity to your intake of high oxalate foods. Magnesium may also help reduce oxalate absorption when taken at around the same time. These effects disappear if your intake of magnesium and oxalate differ by 12 hours or more. You can take a magnesium supplement or potentially increase your intake of magnesium-rich foods, like whole grains, legumes, low-oxalate nuts, seeds and greens.
5. Cook oxalate-rich foods before eating them: By the time most foods high in oxalates get to our plates, they may no longer contain enough to cause problems. Research suggests that boiling and steaming can significantly reduce oxalate content. One study found that boiling reduced oxalates in raw vegetables by 30-87%, and steaming reduced them by 5-53%. Roasting, grilling or baking, however, may have little to no effect on oxalates.
6. Soak, sprout or ferment oxalate-rich foods before cooking them: One study found that soaking pulses (the edible seeds of plants in the legume family) before cooking significantly reduced oxalate levels. The researchers found that approximately 24-72% of total oxalates in pulses appeared to be soluble, meaning their concentrations dissolved in water. Another study found that the fermentation of kimchi, using silverbeet (also known as chard), led to a significant reduction in oxalate content. Furthermore, there was a 72.3% reduction in the amount of calcium bound to insoluble oxalate in the kimchi. Sprouting may also reduce oxalate content by up to 80% in red kidney beans. (However, it’s important to always cook kidney beans well, even if you sprout them, because they contain a type of lectin called phytohaemagglutinin that can be toxic. Fortunately, cooking destroys this and other harmful lectins.)
Please note that people with hyperoxaluria may be at increased risk for kidney damage, so regular monitoring of kidney function may be recommended.
How to Flush Oxalates From the Body
Beyond limiting dietary intake, many people want to know how to flush oxalates from the body naturally. While the body does not have a single "detox switch," several strategies are associated with supporting renal excretion of oxalates and limiting their absorption and formation.
- Hydrate consistently: Steady water intake throughout the day supports urine volume, which may help dilute urinary oxalate and reduce the likelihood of calcium oxalate crystal formation.
- Pair calcium with meals: Taking calcium with oxalate-containing foods may help bind oxalate in the gut so it can be excreted in stool rather than absorbed.
- Include magnesium: Magnesium is associated with binding oxalate in the digestive tract and may help limit absorption when taken alongside high-oxalate meals.
- Add citrate sources: Citrate is associated with inhibiting calcium oxalate crystal formation in the urine. Many people ask, does lemon water help flush oxalates? Lemon water provides both fluid and natural citrate, and sipping it throughout the day may support urinary citrate levels. Potassium citrate is another commonly studied source.
- Support gut bacteria: Certain gut microbes, particularly Oxalobacter formigenes, are associated with degrading oxalates in the digestive tract. Including a variety of fermented foods or a quality probiotic may help support a microbiome capable of breaking down dietary oxalate.
- Consider vitamin B6: Vitamin B6 (pyridoxine) is involved in glyoxylate metabolism, a precursor pathway to oxalate. Adequate B6 intake is associated with lower endogenous oxalate production in some individuals.
- Be cautious with high-dose vitamin C: Large doses of supplemental vitamin C may be converted to oxalate in some individuals, which could increase urinary oxalate. If you are prone to calcium oxalate stones, discuss dosing with your healthcare provider.
When considering options often discussed for oxalate-related concerns, these may include calcium citrate, magnesium citrate or glycinate, and vitamin B6. Always check with a qualified practitioner before starting a new regimen.
How long does it take to flush oxalates from body tissues? There is no single timeline. Many people notice changes over weeks to months of consistent hydration, mineral support, and dietary adjustments. Importantly, reducing oxalates too quickly can trigger uncomfortable "oxalate dumping" symptoms, so a gradual, steady approach is generally recommended.
Signs You May Have High Oxalate Levels
Symptoms of high oxalates can be nonspecific and overlap with many other conditions, so testing through a healthcare provider is the best way to confirm. That said, possible signs associated with elevated oxalate levels include:
- Recurrent calcium oxalate kidney stones
- Cloudy, dark, or strong-smelling urine
- Joint pain or stiffness
- Persistent fatigue
- Recurring urinary tract irritation
- Digestive discomfort, including bloating or loose stools
- Skin irritation or rashes
- Gritty or burning sensations on urination
If you suspect oxalate-related symptoms, a 24-hour urine oxalate test ordered by your provider can help assess what dissolves oxalates in the body for your particular situation and guide a personalized plan.
Frequently Asked Questions About Oxalates
How long does it take to flush oxalates from the body?
There is no single timeline, but consistent hydration, adequate calcium and magnesium intake, and reduced dietary oxalate intake may support the body in excreting oxalates over weeks to months. Reducing oxalates too quickly can cause uncomfortable "dumping" symptoms, so a gradual approach is often recommended.
Does lemon water help flush oxalates from the body?
Lemon water provides both fluid and citrate. Citrate is associated with binding calcium in the urine, which may help inhibit the formation of calcium oxalate crystals. Drinking lemon water throughout the day may support hydration and urinary citrate levels.
What are the symptoms of high oxalates in the body?
Possible signs associated with high oxalate levels include recurrent calcium oxalate kidney stones, cloudy urine, joint pain, fatigue, digestive discomfort, and skin irritation. A healthcare provider can order urine testing to assess oxalate levels.
Can probiotics help reduce oxalates?
Certain gut bacteria, particularly Oxalobacter formigenes, are associated with degrading oxalates in the digestive tract. Supporting a healthy microbiome with probiotic-rich foods and supplements may help reduce the amount of oxalate absorbed from the diet.
Does vitamin C cause high oxalates?
High-dose vitamin C supplementation may be converted to oxalate in some individuals, which could increase urinary oxalate levels. People prone to calcium oxalate kidney stones may want to discuss vitamin C dosing with their healthcare provider.
Does vitamin B6 help lower oxalates?
Vitamin B6 (pyridoxine) is involved in the metabolism of glyoxylate, a precursor to oxalate. Adequate B6 intake is associated with lower endogenous oxalate production, particularly in people with certain forms of hyperoxaluria.
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