Dangers of High Oxalate Diets

Shaun Waso

In today’s modern world, chronic illnesses have become alarmingly prevalent. Many factors contribute to this alarming trend, including our dietary choices. One often overlooked but significant factor is the consumption of oxalates. Oxalic acid ions, calcium oxalate, and other forms of oxalates, although naturally occurring, possess toxic properties. They not only contribute to the formation of kidney stones but also play a role in various chronic diseases such as pain, arthritis, neurological disorders, and vascular deterioration. In this blog post, we will explore the association between high-oxalate diets and chronic illnesses, shedding light on the mechanisms of harm caused by oxalate toxicity and the importance of a low-oxalate diet for recovery.

Understanding Oxalates:

Oxalates exist in different chemical forms, with oxalic acid ions and calcium oxalate being the most common. While our bodies naturally produce oxalates as a byproduct of metabolism, nearly half of our urinary oxalate comes from the foods we consume. Unfortunately, many popular plant-based foods today contain high concentrations of oxalates, making them potential triggers for cellular stress, organ dysfunction, and tissue degeneration. Prolonged exposure to high levels of oxalate, in combination with nutrient deficiencies, is a primary cause of various health problems, including issues with connective tissues, immunity, neurological function, digestion, and the genitourinary system.

The Role of Oxalate Toxicity:

Persistent high levels of oxalate in the body can lead to cellular and organelle injuries, impaired cell function, cell death, nutrient depletion, tissue dysfunction, and a wide range of conditions associated with chronic inflammation. Moreover, oxalate has the ability to accumulate within the body, triggering chronic low-grade inflammation and autoimmune diseases. This underappreciated aspect of high oxalate diets highlights the urgency of addressing its impact on our health.

Factors Influencing Oxalate Toxicity:

Various factors contribute to an individual’s susceptibility to oxalate toxicity. Diet plays a significant role, as a high-oxalate diet increases the overall oxalate burden on the body. Additionally, certain genetic factors can affect the body’s ability to metabolize and excrete oxalates efficiently. Other lifestyle factors, such as underlying medical conditions, gut health, and medication usage, can also influence susceptibility to oxalate toxicity.

The Low-Oxalate Diet as a Therapeutic Approach:

To mitigate the harmful effects of oxalate toxicity, adopting a low-oxalate diet has shown promise. A low-oxalate diet involves avoiding or minimizing the consumption of foods with high oxalate content. By reducing dietary oxalate intake, individuals can alleviate symptoms associated with oxalate toxicity and support the recovery process. However, it is important to note that recovery from oxalate toxicity can be a lengthy process, often taking several years.

High-Oxalate Foods to Avoid:

  1. Spinach
  2. Rhubarb
  3. Swiss chard
  4. Beet greens
  5. Kale
  6. Almonds
  7. Soy products
  8. Cocoa powder
  9. Sweet potatoes
  10. Okra

Low-Oxalate Foods Low in Carbohydrates:

  1. Meats (beef, chicken, turkey, pork)
  2. Fish (salmon, tuna, trout)
  3. Eggs
  4. Cheese (cheddar, mozzarella, feta)
  5. Non-starchy vegetables (broccoli, cauliflower, zucchini)
  6. Avocado
  7. Olives
  8. Nuts (macadamia nuts, pecans, walnuts)
  9. Seeds (chia seeds, flaxseeds, hemp seeds)
  10. Full-fat dairy products (butter, cream, whole milk)

The Limitations of Oxalate Content Data:

One challenge in managing oxalate intake is the lack of comprehensive and accurate data on the oxalate content of various foods. This limitation makes it difficult for individuals to make informed dietary choices. Improved research and standardized databases are necessary to provide reliable information about the oxalate content in foods, empowering individuals to make educated decisions about their diet.

Supportive Therapies for Recovery:

During the recovery process from oxalate toxicity, additional supportive therapies may be beneficial. These therapies can help replenish nutrient deficiencies caused by prolonged oxalate exposure and aid in overall healing. Working with healthcare professionals experienced in oxalate toxicity can provide valuable guidance in developing a comprehensive treatment plan tailored to individual needs.


Awareness of the harmful effects of high-oxalate diets is crucial in combating the rising prevalence of chronic diseases. By understanding the role of oxalates in provoking chronic inflammation, autoimmune diseases, and organ dysfunction, individuals can make informed choices regarding their dietary habits. Adopting a low-oxalate diet and exploring supportive therapies can aid in alleviating oxalate toxicity and promoting overall well-being. Moving forward, continued research and education are essential to fully grasp the impact of oxalates on our health and develop effective strategies for prevention and treatment.

More information on oxalate poisoning and therapy

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