Oxalates.
Oxalates are naturally occurring organic acids found in various foods, such as fungi, and can also be produced within the body through metabolic processes. These highly reactive compounds can bind to calcium and other minerals, reducing their absorption. They form irritating crystals that can hinder enzyme function and cause cellular damage.
Most people find oxalate manageable through the gut microbiome or excretory process. However, individuals with intestinal permeability, often referred as a leaky gut, may experience heightened sensitivity to oxalate.
Symptoms of oxalate overload in the body may include:
- Kidney stones
- Weakness
- Nausea
- Muscle pain often associated with fibromyalgia
- Burning sensation in the mouth or throat
- Digestive issues
- Convulsions.
If you decide to have a low oxalate diet (usually between 40-60-mg per day), it is recommended to gradually decrease your oxalate intake by 10-20% each week. Reducing oxalate too quickly may lead to detoxification symptoms.
Avoiding oxalate in food.
Plants produce oxalate as a natural defence to keep pests and bugs away, as they can sense high oxalate level and avoid these plants. However, humans can’t detect oxalate levels in food.

The foods with highest oxalate content per serving are:
- Spinach
- Beetroot
- Berries
- Chocolate
- Peanuts, cashews, pecans, almonds
- Wheat bran
- Instant coffee, black tea.
More to know:
Meat, chicken are not sources of oxalate, Milk, creams and cheeses do not contain oxalate.
Low oxalate diet benefits:
Kidney stones are a common disorder of the urinary tract. They are caused by a buildup of minerals in urine. Some kidney stones are made from calcium oxalate. For people with these stones cutting back on high oxalate foods and salt may help prevent them.
High oxalate levels can cause issues beyond kidney stones. In bones, for example, oxalate can reduce bone marrow cells, leading to anaemia and a weakened immune system.
A low oxalate diet is being used extensively to treat children with autism.. Many children with autism throughout the world are now being placed on this diet with good results.