March 11, 2025

Can You Have “Too Many Greens?”

By Rebecca Appleman, RD

Vegetables, especially leafy greens, are very nutrient rich. Many of them are packed with vitamins, minerals, fibers, and antioxidants, contributing to a strong diet with nutritional qualities that your body loves. Spinach, Kale, Arugula, Chard, Brussels Sprouts – all of these vegetables are densely packed with minerals that are beneficial for your body.

Often you’ll hear people say “everything in moderation.” But one thing that many people wonder: can you have “too many” green vegetables? Does “everything in moderation” include things like leafy greens?

Possibly – But it’s Nuanced

The average person will have a difficult time eating “too many” green vegetables, and in situations where it does occur, it may be a condition known as “orthorexia” – a type of eating disorder where a person’s obsession with heathy food and clean eating causes them to forgo other parts of a balanced diet.

Still, there are some ways where a person can consume a lot of greens, for example:

• Raw Salads
• Green Smoothies
• Green Powders

If these foods are consumed exclusively, without any other foods that contribute different nutrients, say, high quality fat for example, then the diet may in fact lack balance and overall caloric adequacy and/or nutrient density.

Some possible side effects to “excessive” green intake, at the exclusion of other important macronutrients, may be:

• Oxalate Overload and Kidney Stones – Some greens, such as spinach and Swiss chard, are high in oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. Those with a history of kidney stones may need to moderate their intake of high-oxalate greens.
• Digestive Discomfort – Large amounts of raw greens, particularly those high in fiber, can cause bloating, gas, or digestive distress, especially for individuals with sensitive stomachs or irritable bowel syndrome (IBS).
• Interference with Thyroid Function – Cruciferous greens like kale, bok choy, and collard greens contain goitrogens, compounds that can interfere with iodine absorption and thyroid function when consumed in very high amounts. While this is usually only a concern for those with existing thyroid disorders, it is worth acknowledging.
• Nutrient Absorption Issues – Some greens contain high amounts of vitamin K, which plays a role in blood clotting. Excessive vitamin K intake can interfere with blood-thinning medications like warfarin, requiring individuals on these medications to monitor their intake.
• Excessive Fiber Intake – While fiber is essential for digestion and gut health, consuming an extremely high amount – especially from raw greens – can lead to diarrhea, reduced nutrient absorption, and discomfort. Interestingly, in some individuals it may lead to constipation.
• Missing Additional Nutrients – Vegetables have many important nutrients needed by our bodies, but they do not have all of them. Most vegetables are low in protein, for example. Greens can cause you to feel full by way of contributing fiber and volume, however that feeling passes quickly, often leaving you hungry if you are not eating a balance of other nutrients as well. If that feeling leads to reduced protein intake, that could cause challenges with muscle loss, hair loss, and possibly a weakened immune system.

It is typically difficult to consume enough greens to cause these issues. Nevertheless, eating too much of any one food or food group isn’t a strategy to achieve the strongest nourishment.

Finding the Right Balance

Greens are an important part of a healthy diet, but like anything, they should be consumed in moderation. To achieve a more balanced intake:

• Vary Your Leafy Greens – Rotate between different types of greens, such as kale, romaine, spinach, and arugula, to avoid excessive exposure to any one compound.
• Cook Some of Your Greens – Cooking greens can reduce oxalate and goitrogen levels, making them easier on digestion and better for nutrient absorption.
• Pair Greens with Protein and Healthy Fats – Adding proteins and fats to meals with greens can improve nutrient absorption and help achieve balanced nutrition.
• Monitor Your Body’s Response – If consuming large amounts of greens leads to digestive discomfort or other symptoms, adjusting intake levels can help maintain overall well-being.

Leafy greens are an essential part of a nutrient-rich diet, but excessive consumption – especially in raw form – could potentially have consequences if a person is not varying their diet and their method of delivery. Appleman Nutrition provides catered nutritional guidance to clients to help them work toward a complete and balanced diet. Learn more by reaching out to Appleman Nutrition, today.