Oxalates — also known as oxalic acid — is a naturally-occurring compound in plants. These plant-based oxalates are consumed through our diet as well as produced as waste by your bodies.

Various foods high in oxalates are rich in many nutrients beneficial to your health, like leafy greens and legumes. However, because oxalates bind to calcium as they leave the body, they can increase the risk of kidney stones in some people.

If you’re prone to kidney stones or have kidney disease, your doctor may recommend you follow a low-oxalate diet. However, for most people, the benefits of nutrient-dense, high-oxalate foods can outweigh their risks.

Why You Should Avoid Oxalates

Your body naturally gets rid of oxalates, but in high amounts, they can have adverse effects. However, since foods containing oxalates are often nutritious in other ways, you shouldn’t remove them from your diet altogether.