The Connection Between Oxalates, Gout, and Kidney Stones


The Connection Between Oxalates, Gout, and Kidney Stones



When it comes to dealing with complex health problems like kidney stones and gout, it is crucial to break down the components of the issue and closely examine them. While there are similarities and differences between gout and kidney stones, one common factor is the involvement of uric acid. However, oxalates also play a significant role in both conditions. Understanding the connection between oxalates, gout, and kidney stones is essential for managing these conditions effectively.

The Role of Oxalates

Oxalates are naturally occurring compounds found in various foods. They are known to contribute to the formation of kidney stones, particularly calcium oxalate stones. It is important to note that while uric acid stones are more common in gout, oxalate stones are associated with both gout and kidney stones.

Foods High in Oxalates

To better manage oxalate-related conditions, it is essential to be aware of foods that are high in oxalates. Some of the highest sources of dietary oxalates include spinach, rhubarb, almonds, chocolate, cacao, buckwheat, wheat, beans, soy (including tofu and miso), potato chips, french fries, beet tops, Swiss chard, star fruit, raspberries, black pepper, and black tea.

It is worth noting that the oxalate content in foods can vary depending on preparation methods. For example, steeping black tea for a longer duration can increase the oxalate concentration in the tea. On the other hand, coconut, peanuts, pistachios, macadamia nuts, and walnuts are relatively lower in oxalates.

Factors Affecting Oxalate Levels

In addition to dietary sources, several other factors can influence oxalate levels in the body. These factors include the consumption of ascorbic acid in large amounts (over four grams), the intake of the amino acid glycine, and fat malabsorption due to low bile levels. Furthermore, Xylitol, a sugar alcohol commonly used as an alternative sweetener, has been associated with increased oxalate levels in certain individuals. It is advisable to avoid Xylitol if you are sensitive to kidney stones and gout.

Iron and Oxalate Connection

Ferritin, a protein that stores iron in the body, can bind with oxalates and exacerbate symptoms of gout. As individuals age, the difficulty in eliminating excess iron from the body increases, leading to higher levels of inflammation and potential gout symptoms. If donating blood alleviates gout symptoms, it may indicate an excess of iron as the underlying cause. Managing iron levels and reducing inflammation are crucial in addressing this issue.

Neutralizing Oxalate-related Problems

Managing oxalate-related conditions involves various strategies. Diluting the concentration of calcium oxalates in the urine by consuming approximately 2 to 2.5 liters of fluids daily can reduce the risk of stone formation and alleviate gout pain. Consuming calcium-rich foods alongside oxalate-containing vegetables can help bind oxalates in the intestine, preventing their reabsorption into the bloodstream and subsequent accumulation in the kidneys.

Vitamin D plays a vital role in calcium absorption, and a deficiency can contribute to the formation of kidney stones and gout. Supplementing with at least 10,000 IUs of vitamin D per day can reduce the formation of calcium oxalates. Additionally, citrates found in lemon juice can help inhibit the formation of calcium oxalates. Incorporating lemon juice into daily water consumption or enjoying a glass of lemonade can contribute to this effect.

B Vitamins and Oxalate Reduction

Certain B vitamins, such as B6 and B1, have been found to reduce the formation of oxalates. B6, in particular, plays a significant role in lowering oxalate production. While B6 deficiency is uncommon due to its presence in various foods, supplementing with the active form of B6, known as p5p, can be beneficial for individuals prone to kidney stones and gout.

A deficiency in B1, often caused by excessive consumption of refined carbohydrates, can also contribute to the formation of oxalates. Therefore, reducing refined carbohydrate intake can be helpful for managing oxalate-related conditions.

Protein Intake and Sodium Levels

Maintaining a moderate protein intake is essential when managing oxalate-related conditions. While there is limited research on the impact of high protein consumption without refined carbohydrates, a ketogenic diet, which includes a moderate amount of protein, can be beneficial. However, excessive sodium intake may exacerbate the problem. Ensuring an adequate intake of potassium can help counterbalance the effects of high sodium levels and reduce the formation of kidney stones and gout symptoms.


Understanding the connection between oxalates, gout, and kidney stones is crucial for effectively managing these conditions. By being mindful of dietary oxalate sources, fluid consumption, calcium-rich foods, vitamin D supplementation, citrates, and B vitamin intake, individuals can reduce the risk of stone formation and alleviate gout symptoms. It is important to consult with a healthcare professional for personalized advice and guidance in managing these conditions effectively.

Remember, knowledge and experience are powerful tools in managing your health. By staying informed and learning from the experiences of others, you can navigate the challenges of oxalate-related conditions with greater ease.

Disclaimer: This article provides general information and should not be considered medical advice. Always consult with a healthcare professional for personalized guidance and treatment options based on your specific needs and circumstances.

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