OXALATES & where they end up in the BODY

Oxalates: What They Are, Health Effects, and Food Sources

Oxalates, also known as oxalic acid, are natural compounds found in many plant-based foods, including spinach, beets, almonds, and sweet potatoes. While oxalates serve a protective role in plants, they can have mixed effects on human health. In the body, oxalates bind to minerals such as calcium and iron, which may reduce nutrient absorption and increase the risk of kidney stone formation in sensitive individuals. High-oxalate diets have also been linked to joint pain, mineral deficiencies, and digestive issues in people with oxalate sensitivity or conditions like leaky gut.

However, oxalates are not inherently harmful. Most people process and eliminate them without problems, especially when consuming a balanced diet rich in calcium, magnesium, and gut-friendly probiotics that help break them down. Cooking methods like boiling, steaming, and fermenting can also lower oxalate levels in foods.

If you’re concerned about oxalates, focusing on a low-oxalate diet, proper hydration, and nutrient balance can support kidney health and reduce risks. Understanding oxalates is key to optimizing nutrition while still enjoying a variety of plant-based foods.