If you’re struggling with unexplained pain, inflammation, or even recurring kidney stones, oxalates might be playing a role. These naturally occurring compounds are found in many healthy foods, but in some people, they can cause real trouble. Let’s break down what oxalates are, how they affect the body, and what you can do if they’re contributing to your discomfort.
What Are Oxalates?
Oxalates (or oxalic acid) are natural compounds found in many plant foods, including spinach, almonds, sweet potatoes, and even dark chocolate. They aren’t harmful for most people because the body can process and eliminate them through urine. However, in some individuals, oxalates can accumulate, leading to problems like kidney stones, joint pain, and inflammation.
And here’s something most people don’t realise – your body doesn’t just get oxalates from food. You actually make them yourself! The liver produces oxalates as a byproduct of metabolism, meaning even if you cut out high-oxalate foods, your body still creates some on its own.
How Oxalates Affect the Body
When oxalates build up, they can bind with minerals like calcium, forming tiny crystals. These crystals can irritate tissues, leading to pain and inflammation. If you’ve ever had a kidney stone, you’ve already experienced one of the most common oxalate-related issues. But oxalates may also contribute to:
- Joint pain – Crystals can settle in joints, causing discomfort that mimics arthritis.
- Muscle pain and fatigue – Some people report chronic soreness or weakness linked to oxalate accumulation.
- Bladder irritation – High oxalate levels can make the bladder feel inflamed or irritated.
- Gut issues – Oxalates may contribute to bloating, IBS symptoms, or digestive discomfort, especially if you have gut imbalances.
- Hashimotos – Oxalate crystals can embed in the thyroid tissue which can causes tissue destruction.
For people with conditions like fibromyalgia, interstitial cystitis, or chronic fatigue syndrome, oxalates might be an overlooked trigger.
Where Do Oxalates Come From?
Oxalates enter your body in two ways:
- Through food – Some of the highest oxalate foods include:
- Spinach
- Almonds and cashews
- Sweet potatoes
- Beets
- Dark chocolate
- Rhubarb
- Berries
- Legumes
Your body’s own production – The liver makes oxalates from certain amino acids and other metabolic processes. If your body struggles to eliminate them efficiently, they can accumulate over time.
Do You Need a Low-Oxalate Diet?
Not everyone needs to avoid oxalates, but if you have chronic pain, kidney stones, or inflammatory conditions, it might be worth paying attention. Here’s what you can do:
- Reduce high-oxalate foods gradually – Cutting them out too quickly can actually make things worse as your body dumps stored oxalates all at once.
- Eat calcium-rich foods – Calcium binds to oxalates in the gut, preventing them from being absorbed. Try dairy, sardines, or leafy greens (except spinach).
- Support gut health – A healthy gut microbiome helps break down and eliminate oxalates more effectively. Probiotic foods like yoghurt and sauerkraut may help.
- Stay hydrated – Drinking plenty of water helps flush oxalates from your system before they can cause trouble.
- Consider B6 and magnesium – These nutrients help reduce oxalate production and improve elimination.
The Bottom Line
Oxalates aren’t a problem for everyone, but if you’re struggling with unexplained pain, kidney stones, or inflammation, they might be playing a role. Making small changes—like adjusting your diet, staying hydrated, and supporting gut health—could help reduce their impact. If you think oxalates are affecting your health, you can book an appointment with me for personalised advice and guidance.
Visit Elemental Health and Nutrition to learn more about our services and the conditions we treat.