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Can I eat spinach and kale if I'm prone to kidney stones?

Hi, I think the nutribullet is fantastic and has improved my diet so much but I am prone to kidney stones and I'm just wondering if it is ok to drink so much spinach and kale as they have high oxalate levels? I'm enjoying having nutriblasts so much and often have 2/3 a day so thought I'd better check that I'm not storing up trouble for later. It's confusing as I've read that magnesium in spinach , kale etc can help actually prevent kidney stones. Many thanks !

1 Answer
4 years ago

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While the easiest way to help prevent kidney stones would be to avoid or greatly reduce the consumption of foods high in oxalic acid, I understand you don't want to miss out on all the other nutrients packed in those foods. While it isn't 100% full proof, some suggestions to help minimize the potential for stones include: drink plenty of water (fluid) each day 8-13 cups a day - especially before a high oxalic acid meal, avoid calcium supplements (unless a Dr. advised you to) but keep eating calcium-rich foods, keep salt and animal proteins low, cook your leafy greens (also adding calcium carbonate to your greens while cooking removes even more oxalate - 1 tsp of powder per pot of water).
In addition, you can choose to Blast healthy foods that are low in oxalates.


Fruits: Apples, avocados, banana, cherries, cranberries, melons (cantaloupe, honeydew, watermelon), seedless grapes (red and green), peaches, pear, plums.

Vegetables: Asparagus, broccoli, cabbage, cauliflower, cucumbers; iceberg and Romaine lettuce; radishes, mushrooms, onions (yellow and white); squash (zucchini, acorn, and yellow); red sweet peppers, turnips (root), water chestnuts.

Beverages: Spring and filtered water, chamomille tea, ginger ale, beer, apple juice, apple cider.

Grains: White and wild rice; barley.

Herbs and Spices: Basil, cilantro, mustard, nutmeg, white pepper, saffron, tarragon, vanilla, salt.

Nuts, Peas and Seeds: Coconut; black-eyed peas, green peas, and yellow split peas; flax seeds.

A good page from Harvard:

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