- Spinach and Other Leafy Greens (Oxalates):
The Culprit: Spinach, rhubarb, Swiss chard, and other leafy greens are high in oxalates, a naturally occurring compound that binds to calcium in the digestive tract. This can lead to the formation of calcium oxalate stones, the most common type.
How to Eat Them Safely:
Cook, Don’t Just Eat Raw: Boiling, steaming, or sautéing leafy greens reduces their oxalate content. Discard the water after boiling, as it contains the leached oxalates.
Pair with Calcium-Rich Foods: Eating leafy greens with calcium-rich foods like dairy products, yogurt, or calcium-fortified plant-based milk helps bind the oxalates in the gut, preventing them from being absorbed into the bloodstream and potentially forming stones.
Moderation is Key: Don’t overdo it. Enjoy them in reasonable portions.