Practical steps to lower oxalate impact
Spinach is high in oxalates which can interfere with calcium absorption and contribute to kidney stone risk in susceptible individuals. To reduce oxalate content and its effects:
Methods:
- Pair spinach with calcium-rich foods (yogurt, cheese, fortified plant milk) to bind oxalates in the gut and reduce absorption.
- Blanch briefly and discard the blanching water; some soluble oxalates leach into the water.
- Cook spinach rather than eating large amounts raw; cooking can reduce soluble oxalates.
Dietary tips:
- Rotate greens with lower-oxalate options (kale, arugula, bok choy) to lower overall intake.
- Stay hydrated and consult a healthcare provider if you have a history of kidney stones.
These simple steps help you enjoy spinach while managing oxalate exposure.