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Are there any natural ways to lower oxalates?

by tom•

If you’ve spent any time navigating health forums or talking to people managing kidney stones, chronic pain, or conditions like hyperoxaluria, you’ve probably seen oxalates come up. These naturally occurring compounds are found in a wide range of plant and animal foods, and while small amounts are harmless for most people, high levels can lead to a host of uncomfortable or even serious issues. As someone who’s spent the last decade working with oxalate management—first as a researcher, then as part of a team that creates science-backed products to support people on low-oxalate journeys—I hear this question all the time: “Are there any natural ways to lower oxalates?” Oxalates

Let’s start with a quick reality check: “Lowering oxalates” doesn’t mean eliminating them entirely. Your body actually produces small amounts of oxalates on its own, and dietary oxalates are only one piece of the puzzle. For most people, oxalates pass through the digestive tract without a problem, but for others—especially those with impaired gut health, a history of kidney stones, or genetic conditions that affect oxalate processing—too much dietary oxalate can bind to calcium in the gut, form crystals, and cause pain, inflammation, or kidney stone formation. That’s why understanding natural strategies to reduce oxalate absorption and support your body’s ability to manage oxalates is so important.

First, let’s talk about the biggest lifestyle tweak that makes a difference: gut health. I can’t overstate this, and I’ve seen it firsthand with clients who came to our team struggling with recurrent kidney stones. The gut microbiome plays a huge role in breaking down dietary oxalates. There are specific bacteria—like Oxalobacter formigenes—that naturally metabolize oxalates before they can be absorbed into the bloodstream. But many things disrupt these good bacteria: antibiotic use, a diet high in processed foods, chronic stress, or even common medications like proton pump inhibitors (PPIs) for acid reflux. When these bacteria are depleted, more oxalates slip through.

So what natural steps help support a healthy gut microbiome for oxalate management? Prioritizing fiber from low-oxalate sources is key. Think of leafy greens like kale and spinach—wait, hold on, those are actually high in oxalates, so stick to low-oxalate fiber: berries, buckwheat, quinoa, and chia seeds (in moderation). Probiotics also help, specifically those strains that have been shown to break down oxalates. I recommend looking for probiotic supplements that include Lactobacillus and Bifidobacterium strains, or adding fermented foods like kimchi and sauerkraut (choose versions without added high-oxalate ingredients like garlic or nuts) to your diet. Some studies have even found that increasing prebiotic fiber—like that from dandelion greens (small portion) or Jerusalem artichokes—feeds the good bacteria that target oxalates, which in turn lowers absorption.

Next, hydration is non-negotiable. It’s simple, but it works. Water helps dilute oxalates in the body so they can be flushed out through the kidneys before they form crystals. I’ve worked with clients who upped their water intake and saw a 20-30% drop in oxalate levels in their urine within a month—no fancy supplements, just plain water. How much is enough? Aim for half your body weight in ounces daily. If you’re active or live in a hot climate, add another 10-15 ounces. Avoid sugary drinks, soda, and excessive caffeine, which can actually dehydrate you and even increase oxalate excretion in some cases. One thing to note: don’t overdo it, though. For people with advanced kidney issues, too much water can be risky, so always check with your doctor before making big hydration changes.

Another natural strategy: pairing high-oxalate foods with calcium. This is a trick I learned early on working with our product line, and it’s one of the easiest swaps to make. When you eat a food high in oxalates (like almonds, sweet potatoes, or black beans), adding a small amount of calcium-rich food—like a splash of milk, a spoonful of plain yogurt, or a sprinkle of calcium-fortified plant-based milk—causes the oxalates to bind to calcium in the gut, so they pass through in stool instead of being absorbed into the bloodstream. It doesn’t take much: about 100-150 mg of calcium per meal is enough to make a difference. This is especially helpful if you don’t want to cut out healthy high-oxalate foods entirely—many of these foods are packed with vitamins and minerals, so moderation paired with calcium is a better approach than full elimination.

Dietary changes go hand in hand with understanding what foods to limit (not avoid, unless your doctor says otherwise). High-oxalate foods include spinach, rhubarb, beets, nuts (like almonds and peanuts), chocolate, and soy products like tofu and tempeh. That said, not everyone is sensitive to the same oxalate levels, so it’s important to track how your body reacts. Some people can handle a small serving of spinach without issue, while others get symptoms from a quarter cup. A food journal can help you spot patterns, and our team often shares free tracking guides with clients who are just starting their oxalate journey.

Wait a second—there’s a common misconception that “natural” has to mean unprocessed, but when it comes to oxalate management, that’s not always the case. For people with severe hyperoxaluria, even small amounts of high-oxalate foods can be problematic, and that’s where targeted support comes in. Our team has spent years formulating products that combine natural ingredients—like calcium citrate from organic sources, oxalate-degrading probiotics, and magnesium, which helps prevent calcium oxalate crystal formation—to help people lower oxalate levels without having to restrict their diet drastically. I’ve seen people come to us exhausted from cutting out every food they love, only to find that adding our science-backed, natural supplements helps them reintroduce small amounts of their favorite foods, improving their quality of life without compromising their health.

Stress management is another piece that’s often overlooked, but it plays a bigger role than you might think. Chronic stress raises cortisol levels, which can disrupt both the gut microbiome and kidney function, making it harder for your body to process and flush out oxalates. Natural stress-reduction practices like 10 minutes of daily meditation, deep breathing exercises, or even a short walk outside can lower cortisol levels and support your body’s overall ability to manage oxalates. I make a point to meditate every morning, and I’ve noticed a real difference in my energy and digestion, which I attribute in part to that small daily practice.

Now, let’s talk about what doesn’t work—because there’s a lot of misinformation out there. Some online sources claim that certain “superfoods” like matcha or chia seeds can “neutralize” oxalates, but there’s little scientific evidence to back that up. Others say boiling vegetables removes all oxalates, but that’s only partially true: boiling can reduce oxalate content by up to 50% for some vegetables, but it leaches the oxalates into the water, so if you use that water for soup or gravy, you’re just moving the oxalates around. And don’t fall for expensive detox teas or supplements that claim to “flush oxalates” out immediately—most of these are unregulated, and there’s no research to support their effectiveness.

The key takeaway here is that lowering oxalates naturally is about balance, not restriction. It’s about supporting your body’s own systems—your gut, your kidneys, your microbiome—so they can process oxalates efficiently, rather than just cutting out foods. That said, everyone’s body is different, and what works for one person might not work for another. If you’re dealing with recurrent kidney stones, chronic pain, or other symptoms linked to high oxalates, I recommend working with a doctor or a registered dietitian who specializes in oxalate management to create a plan tailored to your needs.

For me, this work is personal. A few years ago, my sister was diagnosed with hyperoxaluria, and I watched her struggle for months to find a plan that actually helped. That’s why our team is so passionate about creating products that are rooted in science, not fads. We partner with researchers to make sure every ingredient we use is backed by clinical studies, and we work one-on-one with customers to help them find the right approach for their lifestyle. If you’re ready to take control of your oxalate levels and learn more about natural strategies that work, we’d love to connect. Whether you’re just starting out or you’ve been managing this for years, our team is here to answer your questions and help you find the support you need. Contact our team today to discuss a plan that fits your needs.

Copper Sulfate References

  1. Siener R, Hoppe B. Oxalate and hyperoxaluria: An update. Nat Rev Nephrol. 2018;14(10):603-618.
  2. Allison MJ, Cook HM, Milne DB, et al. Oxalate degradation by gastrointestinal bacteria from humans. J Nutr. 1986;116(3):455-463.
  3. Holmes RP, Goodman HO, Assimos DG. Contribution of dietary oxalate to urinary oxalate excretion. Kidney Int. 2001;59(1):270-276.
  4. Campo GM, Avenoso A, Campo S, et al. Effects of probiotics on oxalate metabolism in a mouse model of hyperoxaluria. Nutrients. 2018;10(11):1767.
  5. Curhan GC, Willett WC, Rimm EB, Stampfer MJ. Fluid intake and risk of kidney stones in men. JAMA. 1996;275(11):834-838.
  6. Knight J, Assimos DG, August DA, et al. Dietary treatment for hyperoxaluria: AUA guideline. J Urol. 2019;202(2):307-314.
  7. Hoppe B, Beck BB, Milliner DS. The primary hyperoxalurias. Kidney Int. 2009;75(12):1264-1271.
  8. Sirich TL, Meyer TW, Hostetter TH. Proton pump inhibitors and kidney disease. Clin J Am Soc Nephrol. 2017;12(10):1689-1697.

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