When it comes to digestive issues, the potential causes can run the gamut.
Processed foods, enzyme insufficiency, lack of a gallbladder, microbiome imbalances, medications, leaky gut, stress, and food sensitivities are all common contributors.
But there’s another often-overlooked factor—one that may be affecting your health right now without you even realizing it: oxalates.
What Are Oxalates?
Oxalates (also called oxalic acid) are naturally occurring compounds found in many plant foods.
Like lectins, they serve as part of a plant’s defense system. While that’s helpful for the plant, it can create challenges for the human body.
Why Oxalates Can Be Problematic
Oxalates are often referred to as “antinutrients” because they interfere with how your body absorbs and uses minerals.
Here’s how they may impact your health:
1. Reduce Nutrient Absorption
- Bind to minerals like calcium, magnesium, and iron
- Decrease your body’s ability to absorb these nutrients
2. Increase Risk of Mineral Deficiency
- Can pull minerals from tissues and bones
- May contribute to conditions like osteoporosis
3. Promote Inflammation
- Increase acidity in the body
- Trigger inflammatory responses linked to chronic disease
4. Contribute to Kidney Stones
- Bind with calcium
- Can form painful calcium-oxalate kidney stones
5. Irritate the Gut
- Abrasive to the GI tract
- May worsen conditions like:
- IBS
- Crohn’s disease
- Colitis
- Diverticulitis
- Leaky gut
6. Disrupt Gut Microbiome
- Kill beneficial bacteria
- Encourage yeast overgrowth
- Weaken immune function
Symptoms Linked to Oxalate Sensitivity
While not everyone reacts to oxalates, some people may experience:
- Digestive discomfort
- Joint pain or arthritis
- Fatigue
- Skin issues
- Poor sleep
- Anxiety or depression
- Fibromyalgia-like symptoms
High-Oxalate Foods (Easy Reference List)
Below is a clean, copy-and-paste-friendly version of your original chart:
Beverages
- Hot chocolate
- Carrot juice
- V8 juice
- Tomato juice
- Black tea
Condiments & Additions
- Miso
- Tahini
- Peanut butter
- Olives
- Cinnamon
- Cloves
Fruits
- Dried pineapple
- Figs
- Raspberries
- Oranges
- Dates
- Grapefruit
- Avocado
- Kiwi
Grains, Flours & Powders
- Rice bran
- Buckwheat
- Bulgur
- Corn grits
- Cornmeal
- Cocoa powder
- Brown rice flour
- Most breakfast cereals
- Quinoa
Nuts & Seeds
- Almonds
- Cashews
- Peanuts
- Mixed nuts
Vegetables
- Spinach
- Rhubarb
- Sweet potatoes
- Swiss chard
- Beets
- Baked potato with skin
- Rutabaga
- Turnip
Legumes
- Navy beans
- Fava beans
- Refried beans
- Kidney beans
- Lentils
- Pinto beans
Vegan/Processed Alternatives
- Veggie burgers
- Tofu
- Soy burgers
How to Know If Oxalates Are Affecting You
There’s no perfectly reliable test for oxalate sensitivity.
Simple At-Home Approach
- Identify high-oxalate foods you eat frequently
- Remove them for 2–3 weeks
- Monitor how you feel
If symptoms improve, oxalates may be playing a role.
How to Support Gut Health and Reduce Oxalate Impact
Whether you’re sensitive to oxalates or simply want better digestion, these steps can help:
1. Eat Gut-Friendly Foods
Incorporate probiotic-rich foods:
- Sauerkraut
- Kefir
- Kimchi
- Apple cider vinegar
- Yogurt
2. Avoid Gut-Damaging Foods
Limit or eliminate:
- Refined sugar and carbs
- Processed foods
- Seed and vegetable oils
- Soda and sweetened drinks
- Excess alcohol
3. Rebuild Your Microbiome
Support your gut with targeted probiotics.
Key beneficial strains include:
- Bifidobacterium bifidum
- Bifidobacterium longum
- Bifidobacterium breve
- Bifidobacterium infantis
- Lactobacillus paracasei
- Lactobacillus acidophilus
- Lactobacillus bulgaricus
- Lactobacillus rhamnosus
4. Reduce Stress
Stress directly impacts gut health and microbial balance.
Helpful practices include:
- Meditation
- Prayer
- Yoga
- Exercise
- Deep breathing
- Massage
- Counseling
- Spending time with pets
Final Thoughts
Oxalates are a hidden factor that can quietly impact digestion, nutrient absorption, and overall health.
While they’re not problematic for everyone, understanding your body’s response—and supporting your gut accordingly—can make a meaningful difference in how you feel day to day.
To your health,
Sherry Brescia
P.S. Just a quick heads-up—Danielle will be away at a conference next week! Shipping will pause beginning Wednesday, April 22 through Friday, April 24. Orders from that time will begin shipping Friday afternoon (even though it’s not a regular shipping day) and will be processed in the order received - any orders that do not make it out on Friday will go out on Monday. Phone messages and emails will be returned on Monday, April 27, also in the order received. Thank you so much for your patience and understanding! Danielle is very excited to bring home new ideas and plans for Holistic Blends!
