Juicing For Health | Juicing To Lose Weight | Juice Lady Cherie

5 Natural Steps to Avoid Kidney Stone Formation

I have had numerous emails of late from people worried about oxalates in the juices they drink. Oxalates (or oxalic acid) are naturally occurring compounds in foods like spinach, kale and chard. They are also produced in small amounts in the liver. The role of oxalates is to provide protection for plants – everything from harmful bacteria to insects and animals.

Oxalates are correlated with the formation of the most common type of kidney stones – calcium oxalate stones. These form when oxalates bind with calcium in the bloodstream.

Most people do not need to be concerned about oxalates in the diet. However, if you have a health condition that requires you limit oxalates, then you do need to follow some nutritional guidelines.

Aah, Cranberry to the Rescue!

Here’s a suggestion from a study in 2003 that rarely gets mentioned when people discuss oxalates and kidney stones. Cranberry juice has antilithogenic (stops the promotion of calculi) properties and should be used in managing calcium oxalate formation of stones in the urinary track (urolithiasis t). So in plain English what this means is that you should drink some unsweetened cranberry juice in addition to your green juices, berry, celery or beet juice to prevent kidney stones especially if you are so prone. I like to mix about 1 TBSP unsweetened cranberry juice in a glass of purified water or sparkling water. And you’ll get an added bonus; it also acts as a diuretic. https://www.ncbi.nlm.nih.gov/pubmed/14616463

Beans, baked and green, snap, waxed, dried, pod, runner
Beer: Lager draft, Tuborg, Pilsner
Beets: Tops, roots, greens
Bread, whole wheat
Cheerios (1 cup)
Chocolate Milk
Cinnamon, ground (1 ½ teaspoon or more)
Cocoa powder
Currants, red
Dandelion greens
Fig Newtons
Figs, dried
Fruit cake (1 slice)
Garbanzo beans, canned
Ginger (1 tablespoon)
Graham crackers
Graham flour
Grapes, concord
Green Tea
Grits, white corn
Juices containing berries high in oxalates
Lemon peel
Lime peel
Orange peel
Peanut Butter
Pepper (in excess of 1 teaspoon per day)
Peppers, green
Popcorn (Oroville Redenbacher, 4 cups)
Potatoes, sweet
Raspberries, red and black
Sesame Seeds
Soy sauce
Soybean crackers
Soybean curd (tofu)
Squash, yellow and summer
Stone ground flour
Sunflower seeds
Swiss chard
Tea, black and indian
Tomato sauce, canned
Turnip Greens
Wheat bran
Wheat germ
Whole wheat flour
Yellow dock



1. Increase the amount of calcium in your diet. Not enough calcium in your diet will increase your chances of forming calcium oxalate kidney stones. Many people who are prone to kidney stones are afraid to eat calcium because of the name “calcium oxalate stones.” Calcium binds oxalate in the intestines. A diet rich in calcium helps reduce the amount of oxalate absorbed by your body, therefore stones calcium-rich foods.
Also, eating high calcium foods at the same time as high oxalate food is helpful; for example have sesame seeds with a spinach salad. If you take a calcium supplement, calcium citrate is the preferred form.

2. Drink plenty of water each day. It is very important to drink plenty of water. Your goal should be 10-12 glasses of liquids a day. At least 6 glasses should be purified water. You may also want to consider drinking lemon water. Research suggests that lemon and water may be helpful in reducing the risk of calcium oxalate stone formation.

3. Eat the right amount of protein daily. Eating large amounts of protein may increase the risk of kidney stone formation. Your daily protein needs can usually be met with 4 to 6 ounces. Eating more than this if you are at risk at kidney stones could present a problem.

4. Reduce the amount of sodium in your diet. Reduce the amount of sodium in your diet to 2-3 grams per day. Limit eating processed foods such as hot dogs, deli meats, sausage, canned products, dry soup mixes, sauerkraut, pickles, and fast food

5. Limit the vitamin C content of your diet. Oxalates are produced as an end product of vitamin C (ascorbic acid) metabolism. Large doses of vitamin C may increase the amount of oxalates in your urine, increasing the risk of kidney stone formation. If you are prone to kidney stones, limit your intake to 500 mg of Vitamin C daily.

Today’s Recipe

Cran-Apple Juice

Studies show that cranberries are loaded with acids that researchers believe are useful in dissolving fat deposits. When fat deposits settle in the body, they are hard to get rid of, so it’s best to get them before they get “hooked” on you. Some studies suggest that the enzymes in cranberries can aid metabolism, which can also boost weight loss.

  • 1 cup cranberries, fresh or thawed if frozen
  • 2 apples

Cut produce to fit your juicer’s feed tube. With the machine o#, pour in the berries and top with the plunger, which will keep the berries from flying out. Then turn the machine on and push the berries through, followed by the apples. Stir and pour into a glass. Drink as soon as possible. Serves 1.


  1. RandyLynn Barron

    Hi Cherie, I would love a response to my question.

    Could you include in your opinions on juicing an approximate about of juice yield? This may be helpful to us when buying produce, etc. to juice. For instance, I am considering buying fresh cranberries and would love to know about, I am not expecting anything exact, just what I may expect a pound of cranberries to yield in juice.

    I realize that the juice and water content of the berries will differ, as well as other factors. But a general idea would help me in planning my budget.

    Thank you so much,

    • Randy, I have not ever measured cranberries when juicing. I would guess that a bag of cranberries would yield 1/2 to 3/4 cup of juice.

  2. According to many others, your comment on Vitamin C being able to cause kidney stones was a belief some time ago and has since been proven to not be true.

    • Dave, A study in 2013 that followed 23,355 Swedish men for a decade and determined that ” stones were most likely formed from calcium oxalate, which can be formed in the presence of vitamin C (ascorbate).” However, I would agree that not everyone agrees with this. The Linus Pauling Institute did criticize this study stating that it was poorly designed and did confuse the public. Emanuel Cheraskin, MD, DMD, Professor of Oral Medicine at the University of Alabama, explains why: “Vitamin C in the urine tends to bind calcium and decrease its free form. This means less chance of calcium’s separating out as calcium oxalate (stones). Also, the diuretic effect of vitamin C reduces urine concentration of oxalate.Also, the diuretic effect of vitamin C reduces urine concentration of oxalate.” I would concur that there is not conclusive evidence that people prone to kidney stones must limit their vitamin C to 500 mg.

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  4. When I am juicing with Kale appears that I get a pain below my ribs on left hand side (possibly the spleen). If I eat a little more raw food with juicing does not seem to be a problem. Could it be that Kale is the problem – any feedback is welcome. Thank you.

    • I’ve not heard this before but we are all unique. You may need to lightly steam your kale.