What Removes Oxalates From Your Body?

November 2, 2025 •

4 min read

According to the National Kidney Foundation, calcium oxalate stones account for up to 80% of all kidney stones. Learning what removes oxalates from your body is crucial for anyone susceptible to these painful crystals, as excess levels can lead to stones and other health complications.

Quick Summary

Manage oxalate levels by ensuring sufficient calcium intake with meals, increasing fluid consumption, and limiting high-oxalate foods. Probiotics like Oxalobacter formigenes and specific medications can also help reduce absorption and excretion.

Key Points

Hydrate properly: Drinking enough water is the most important step, as it dilutes the urine and prevents calcium oxalate crystals from forming.
Eat calcium with meals: Ensure adequate dietary calcium intake, especially paired with oxalate-rich foods, so it binds in the intestine and is not absorbed.
Limit high-oxalate foods: Reduce consumption of foods like spinach, rhubarb, almonds, and chocolate if you are susceptible to kidney stones.
Consider specific probiotics: Certain strains of gut bacteria, particularly Oxalobacter formigenes and some Lactobacillus species, can degrade oxalate in the gut.
Explore medical options: For severe cases like primary hyperoxaluria, prescription medications such as lumasiran or nedosiran may be necessary to inhibit oxalate production.
Reduce excess vitamin C: High intake of supplemental vitamin C can be metabolized into oxalate, so avoid excessive amounts.
Watch protein and sodium intake: Excess animal protein and sodium can increase urinary oxalate and calcium excretion, respectively, promoting stone formation.
Consult a professional: For a personalized plan, consult a doctor or dietitian, as needs vary based on the type and severity of hyperoxaluria.

Understanding Oxalates and Their Removal

Oxalates are naturally occurring compounds found in many plant foods and are also produced as a metabolic byproduct by the body. For most people, oxalates are harmless and are processed and excreted through the urine and stool. However, for individuals prone to kidney stones, excess oxalate can combine with calcium to form painful calcium oxalate crystals. Therefore, understanding how to manage and remove them from the body is essential for preventing stone formation and other health issues.

The Critical Role of Hydration

One of the simplest yet most effective ways to help flush oxalates from your body is by increasing your fluid intake. When you drink more water, you increase your urine volume, which helps to dilute the concentration of substances like oxalate. This makes it more difficult for crystals to form and accumulate in the kidneys. Healthcare providers often recommend a significant daily intake of water, or enough to produce nearly clear urine.

Pairing Calcium with Oxalate-Rich Foods

It may seem counterintuitive, but consuming adequate amounts of calcium is a cornerstone of managing oxalate levels. When calcium is eaten with oxalate-containing foods, they bind together in the intestines before they can be absorbed into the bloodstream. This bound calcium oxalate is then passed in the stool, reducing the amount that reaches the kidneys. A recommended dietary calcium intake is often suggested for individuals prone to stone formation.

Managing High-Oxalate Foods

While completely eliminating oxalate from the diet is neither practical nor recommended, reducing intake of very high-oxalate foods can significantly decrease overall oxalate load. This is especially important for those with a known history of calcium oxalate stones.

Foods to limit or pair with calcium:

Spinach
Rhubarb
Beets
Nuts (especially almonds and cashews)
Chocolate
Wheat bran
Soy products

Tips for preparing high-oxalate foods:

Boiling vegetables: Boiling high-oxalate vegetables like spinach and discarding the water can reduce their oxalate content.
Smart pairings: Combine high-oxalate foods with a calcium source. For example, add cheese to a spinach salad or yogurt to a berry smoothie.

The Impact of Gut Bacteria and Probiotics

The gut microbiome plays a vital role in oxalate metabolism. Specific bacteria, such as Oxalobacter formigenes, feed on oxalate in the intestines, breaking it down before it can be absorbed. While probiotic trials have had mixed results, there is promising research into targeted probiotics and genetically modified bacterial strains to enhance this natural process. Some studies have also indicated that certain strains of Lactobacillus and Bifidobacterium may help reduce urinary oxalate.

Medical and Pharmaceutical Interventions

For some individuals, especially those with severe genetic conditions like primary hyperoxaluria, dietary and hydration strategies may not be enough. In these cases, medical interventions are necessary.

Medications: Prescription drugs like lumasiran and nedosiran are available for primary hyperoxaluria type 1. These RNA interference agents reduce the liver's production of oxalate.
Potassium Citrate: This medication can increase urinary citrate and pH, which can inhibit calcium oxalate crystal formation.
Vitamin B6 (Pyridoxine): Pyridoxine may help reduce endogenous oxalate production in some individuals, particularly those with primary hyperoxaluria type 1.
Oral Supplements: For enteric hyperoxaluria, taking a calcium supplement with meals can effectively bind excess oxalate.

Management Strategies: Dietary vs. Pharmaceutical


Strategy	Mechanism	Best For	Considerations
Dietary Changes	Reduces ingested oxalate; enhances binding in the gut.	Mild-to-moderate hyperoxaluria, general prevention.	Requires consistent effort; may not be sufficient for severe cases.
Increased Hydration	Dilutes urinary oxalate, preventing crystal formation.	All forms of hyperoxaluria, general population.	Simple, effective, and has broad health benefits.
Probiotics	Uses gut bacteria to degrade oxalate in the intestine.	Individuals with gut issues or those seeking a natural approach.	Research is still ongoing; efficacy varies by strain and individual microbiome.
Prescription Medications	Target endogenous production or inhibit crystallization.	Severe primary hyperoxaluria or medically-diagnosed cases.	Requires medical supervision; specific to certain conditions.
Calcium Supplements	Binds dietary oxalate in the intestines for fecal excretion.	Enteric hyperoxaluria, or supplementing with meals.	Take with meals, not on an empty stomach, to maximize effect.

Conclusion

Understanding what removes oxalates from your body involves a multifaceted approach that prioritizes hydration, strategic dietary habits, and, if necessary, medical interventions. The most impactful changes for many include ensuring adequate calcium intake with meals to prevent intestinal absorption and drinking plenty of fluids to flush the kidneys. While dietary modification is a primary line of defense, individuals with specific conditions may need targeted medications or supplements, such as potassium citrate or vitamin B6. For those with compromised gut microbiomes, specific probiotics may offer additional support, although more research is needed. By combining these strategies, individuals can effectively manage their oxalate levels and reduce the risk of forming painful kidney stones. Consulting with a healthcare provider or registered dietitian is the best way to tailor a plan to your specific health needs.

The Role of the Gut Microbiome in Oxalate Metabolism is a great resource for further reading on the complex relationship between gut health and oxalate degradation.

Frequently Asked Questions

The most effective way to flush oxalates is to increase your daily fluid intake, particularly water, to ensure your urine is diluted. This prevents oxalate from becoming concentrated and forming crystals.

No, consuming enough calcium with meals actually reduces the risk of calcium oxalate kidney stones. The calcium binds with oxalate in the intestines and prevents its absorption into the body.

While it's not necessary to eliminate all oxalate-containing foods, those with a high concentration, such as spinach, rhubarb, beets, almonds, and chocolate, should be limited or eaten in moderation.

Yes, boiling high-oxalate vegetables and discarding the water can significantly reduce their oxalate content. Steaming is less effective than boiling.

Some probiotics, including strains of Oxalobacter formigenes, Lactobacillus, and Bifidobacterium, can degrade oxalate in the gut. While research has shown promise, efficacy can vary, and more studies are needed.

Depending on the cause, treatments can range from potassium citrate to inhibit crystal formation to vitamin B6. For primary hyperoxaluria, newer medications like lumasiran and nedosiran are available.

High intake of supplemental vitamin C can increase the body's production of oxalate. It's best to get vitamin C from food sources and limit high-dose supplements.