If you eat a normal diet with about 150 to 250 milligrams of oxalate a day, roughly half of the oxalate that shows up in your urine comes from the food you eat—so what you eat really matters for how much oxalate your body gets rid of.

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Evidence from Studies

Supporting (1)

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Dietary influences on urinary oxalate and risk of kidney stones.

Narrative Review

2003 May 1

The study found that when people eat normal amounts of oxalate-rich foods like spinach or nuts, about half the oxalate in their urine comes from what they ate — not from their body making it — so diet really does matter.

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Source Study

Dietary influences on urinary oxalate and risk of kidney stones.

Score: 1

DOI: 10.2741/1082

Similar Assertions

When people who don’t get kidney stones eat foods with oxalate, their bodies only absorb a tiny bit—about 3 to 8%—and most of it just passes through and comes out in poop.

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77%

Foods like spinach and rhubarb have a lot of a substance called oxalate, and if you eat them, your body might pass more oxalate in your urine — especially if you're someone who’s more likely to be affected by it.

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74%

Eating certain veggies like spinach and rhubarb can put a lot of oxalate into your body, and if you're prone to kidney stones, this might make you pass more oxalate in your urine and increase your chance of getting stones.

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71%

Different types of the same vegetable or fruit can have wildly different amounts of oxalate—sometimes 2 to 15 times more—because of how they’re grown or what kind they are, making it hard to give simple diet advice.

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70%