The Truth About Oxalates: What You Need to Know

I wanted to dive a little deeper into a topic that most people have never even heard of—oxalates. And for those of you who have heard of them, you might not have the full picture. So, prepare to be surprised!

What Are Oxalates, and Why Should You Care?

Oxalates are tiny, naturally occurring crystals found in many plant foods. But here’s the kicker—they’re not just harmless little compounds. These crystals act like microscopic needles, and when you consume high-oxalate foods, you’re ingesting these tiny, sharp particles. Over time, they can build up in your body and cause a whole host of issues.

The Usual Suspects: High-Oxalate Foods

Some of the biggest offenders when it comes to oxalates might shock you because they’re often marketed as “superfoods.” Here are some of the most common high-oxalate foods:

• Leafy greens: Kale, spinach, beet greens

• Fruits: Figs, kiwi, blackberries

• Spices: Turmeric, cinnamon

• Nuts and seeds: Almonds, cashews, chia, peanuts

• Other foods: Rhubarb, potatoes, sweet potatoes, chocolate

Yep, chocolate. I know—it hurts.

How Oxalates Impact Your Health

One of the biggest issues with oxalates is that they bind to minerals like calcium, magnesium, and iron, effectively flushing these essential nutrients out of your body. Over time, this can lead to deficiencies and, in many cases, kidney stones. In fact, most kidney stones are made of calcium oxalate, not excess protein, as many people believe.

Beyond kidney stones, oxalates can also contribute to:

• Joint pain (often mistaken for arthritis)

• Gout

• Chronic inflammation

• Skin rashes

• Digestive issues

Oxalate Dumping: What Happens When You Cut Them Out?

If you’ve been eating a diet high in oxalates and then suddenly stop—say, by switching to a keto or carnivore diet—your body will start pushing them out in a process known as oxalate dumping. And let me tell you, it’s not always pretty.

Common symptoms of oxalate dumping include:

• Soreness in the mouth and gums

• Crusty crystals in your eyes

• Skin rashes

• Joint pain

• Kidney stones

Basically, all the fun stuff.

So, What Can You Do?

The best thing you can do is limit or eliminate high-oxalate foods from your diet. You may have noticed that I’ve stopped using almond flour and almond milk in my newer recipes—now you know why!

If you do continue to eat oxalate-rich foods or are transitioning off of them, make sure to:

Stay hydrated—flush those oxalates out!

Keep your electrolytes up—this helps prevent painful dumping symptoms.

Gradually reduce high-oxalate foods—quitting cold turkey can lead to a rougher detox.

The good news? Your body will thank you for it. Less inflammation, better mineral absorption, and fewer surprises in the form of kidney stones or joint pain. Sounds like a win to me!

Have you experienced oxalate dumping? Or are you just now learning about oxalates for the first time? Let me know in the comments!