Oxalates: What They Are, Why to Avoid Them, and How to Taper Your Intake

Oxalates are natural compounds found in many plant-based foods. While they help plants defend against predators, they can pose challenges for human health, especially when consumed in excess. Sally K. Norton, a leading expert on oxalates and author of Toxic Superfoods: How Oxalate Overload is Making You Sick, explains:

“Oxalates are like tiny glass shards in your body, capable of causing damage to tissues, joints, and organs when they accumulate over time.”

This blog delves into what oxalates are, their impact on health, examples of high- and low-oxalate foods, and how to reduce them safely in your diet without experiencing symptoms like “oxalate flu.”

What Are Oxalates?

Oxalates (oxalic acid) are organic acids found in plants, where they serve as a defense mechanism. For humans, however, they are an “anti-nutrient” that can bind with essential minerals like calcium and magnesium, forming insoluble crystals. These crystals may lead to health issues such as kidney stones, inflammation, and even chronic pain when not adequately eliminated from the body.

Why Should We Avoid Oxalates?

According to Sally K. Norton:

“The problem with oxalates isn’t just what you eat today—it’s what you’ve been eating for years. They accumulate in the body and can create a toxic load.”

Here’s why limiting oxalates is important:

1. Kidney Health: High oxalate levels can lead to calcium oxalate kidney stones, the most common type of kidney stone.
2. Inflammation: Oxalate crystals may settle in joints, tissues, or organs, causing pain and inflammation.
3. Nutrient Absorption: Oxalates bind to essential minerals, reducing their absorption and potentially leading to deficiencies.
4. Gut Health: Excess oxalates may contribute to leaky gut syndrome and irritation of the intestinal lining.

How Much Oxalate is Too Much?

The average recommended daily intake for oxalates is around 100–150 mg or less to maintain a safe level for most people. This limit ensures the body can manage oxalate elimination without significant risk of kidney stone formation or other health issues.

However, many individuals unknowingly consume far more than this. For instance, a single spinach-based smoothie often contains over 700 mg of oxalates, more than five times the recommended daily limit. Vegans and vegetarians who rely heavily on high-oxalate foods like spinach, almonds, and beets for their meals may easily surpass 1,000 mg of oxalates daily!

As Sally K. Norton states, “Even healthy diets can become problematic when people overload on high-oxalate foods, especially in trendy green smoothies or plant-based meals.“ This excessive intake can lead to oxalate build-up, which is associated with kidney stones, joint pain, and other chronic issues.

High-Oxalate Foods to Avoid

Many foods considered “superfoods” are, surprisingly, high in oxalates. Examples include:

• Vegetables: Spinach, Swiss chard, beet greens, white potatoes, celery, sorrel, rhubarb
• Nuts & Seeds: Almonds, cashews, sesame seeds, chia seeds, hemp seeds, peanuts, pecans
• Fruits: Blackberries, raspberries, starfruit, kiwi, unripe Avocado, figs, prunes
• Grains & Legumes: Buckwheat, quinoa, soy products, bran cereal, corn grits, rice bran, wheat germ
• Drinks: Black tea, green tea, turmeric lattes, almond beverage, hot cocoa, V8 and other vegetable juices

Sally K. Norton highlights that “spinach is one of the biggest offenders, with oxalate levels so high that even small servings can overload sensitive individuals.“

Low-Oxalate Foods to Include

For a low-oxalate diet, focus on these nutritious options:

• Vegetables: Zucchini, cauliflower, Romaine lettuce, Brussels sprouts, asparagus, cabbage, Bok choy
• Fruits: Blueberries, cherries, apples, mango, peach, cantaloupe, watermelon
• Proteins: Grass-fed beef, poultry, eggs, fish, shellfish
• Fats: Butter, ghee, coconut oil
• Dairy: Hard cheeses, Greek yogurt

How to Safely Taper Oxalates

Abruptly cutting high-oxalate foods can lead to symptoms like fatigue, joint pain, or rashes, often called “oxalate dumping.” Sally K. Norton recommends a gradual approach:

1. Reduce Intake Slowly: Replace one high-oxalate food at a time with a low-oxalate alternative.
2. Pair with Calcium-Rich Foods: Calcium binds with oxalates in the gut, reducing absorption.
3. Hydrate Well: Adequate hydration supports kidney health and oxalate excretion.
4. Support Gut Health: Incorporate probiotics and fiber to maintain gut integrity.

Sample Meal Plan to Reduce Oxalates

Week 1: Moderate Oxalate Plan

Breakfast: Scrambled eggs with zucchini
Lunch: Grilled chicken salad with Romaine lettuce
Dinner: Baked salmon with roasted cauliflower

Week 2: Low-Oxalate Plan

Breakfast: Omelet with cheddar cheese
Lunch: Turkey burger patties with cucumbers
Dinner: Roast beef with mashed cauliflower

Related Blog Posts

For more on tailoring your diet to reduce inflammation and improve metabolic health, check out our blog: Carbs vs. Fats: Which is Better for Longevity?

Final Thoughts

Managing oxalate intake is a crucial step toward better health, particularly for those struggling with kidney stones, inflammation, or nutrient deficiencies. As Sally K. Norton states:

“Reducing oxalates is not about deprivation; it’s about liberation from foods that might be undermining your health.”

By understanding oxalates and transitioning to a low-oxalate lifestyle, you can enjoy vibrant health without sacrificing delicious meals.

For the above reasons, that’s why this website is dedicated to promoting a keto and low-oxalate lifestyle. Lowering my oxalate intake has brought profound benefits to my health and well-being, and I am passionate about sharing this life-changing information with others. Together, we can embrace a diet that supports vitality, longevity, and optimal health.