- Lucy Bassett
- Feb 3
- 4 min read
Oxalates are something I haven’t spoken about for a while, but they’re coming up more and more. Many people are experiencing symptoms that don’t quite add up, and for some, oxalates are a missing piece of the puzzle. Oxalates are increasingly being linked to a wide range of health symptoms, yet many people have never been told what they are or how they affect the body
Oxalates are naturally occurring compounds found in many plant foods. They’re part of a plant’s defence system, designed to deter animals from eating them. In the human body, oxalates can bind to minerals (particularly calcium), forming crystals that need to be safely eliminated. When this process doesn’t work well, oxalates can contribute to inflammation and irritation in tissues throughout the body.
Traditionally, oxalates weren’t a major issue. So why are so many people struggling with them now?
Oxalates: More Than Just Kidney Stones
Most people associate oxalates with kidney stones, but their impact can extend far beyond the urinary system. When oxalates are absorbed in excess, they can circulate through the bloodstream and deposit in tissues, potentially contributing to symptoms such as:
Joint and muscle pain
Skin issues, including rashes and eczema
Digestive discomfort and food sensitivities
Fatigue and low energy
Headaches and nerve irritation
Poor healing and connective tissue pain
This doesn’t mean oxalates are the cause of every symptom — but for some people, especially those with compromised gut health, they can be a significant aggravating factor.
The Missing Link: Gut Bacteria and Oxalate Breakdown
One of the most important — and often overlooked — factors in oxalate tolerance is the gut microbiome.
There is a specific gut bacterium, Oxalobacter formigenes, whose role is to break down oxalates in the colon so they can be excreted safely. In a healthy, diverse gut, this process helps prevent excessive oxalate absorption.
However, many people today have very low levels of this and other supportive bacteria due to:
Antibiotic use
Ultra-processed foods
Chronic stress
Gut inflammation and leaky gut
Low microbial diversity
When these bacteria are missing, more oxalates are absorbed into the bloodstream — even if the diet hasn’t changed dramatically. This helps explain why foods that once caused no issues can suddenly become problematic.
Why Oxalates Are a Bigger Problem Today
1. Modern “Healthy” Diets Can Be Very High in Oxalates
Smoothies packed with spinach, nut flours used daily in baking, large salads, dark chocolate, almond snacks — these foods are often promoted as healthy, yet they can deliver extremely high oxalate loads, especially when eaten raw and frequently.
Traditional diets rarely relied on large quantities of the same high-oxalate foods day after day.
2. We’ve Lost Traditional Food Preparation
Traditional cultures soaked, fermented, cooked and prepared plant foods in ways that reduced anti-nutrients, including oxalates. Today, many plant foods are eaten raw or lightly processed, increasing oxalate availability and burden on the gut.
3. Compromised Gut Linings Absorb More Oxalates
When the gut lining is inflamed or damaged, oxalates pass through more easily. This is particularly relevant for those with digestive issues, autoimmune conditions, eczema, chronic fatigue, or neurological symptoms — all areas where gut integrity is often compromised.
4. Nutrient Deficiencies Make Things Worse
Minerals such as calcium and magnesium help bind oxalates in the gut so they can be excreted safely. When these nutrients are low — which is common in modern diets — oxalates are more likely to be absorbed and cause problems.
A Traditional Nutrition Perspective
From a traditional nutrition and GAPS perspective, this isn’t about demonising plants or promoting restriction for everyone. Instead, it’s about context.
Traditional diets:
Included a wide variety of foods rather than over-reliance on a few
Prioritised nutrient-dense animal foods to support gut integrity
Used fermentation and long cooking to support digestion
Supported the gut microbiome naturally
Sally Fallon and the Weston A. Price Foundation have long highlighted that plant foods contain natural anti-nutrients, and that problems arise when traditional preparation is lost or when diets become unbalanced. Weston A. Price observed that healthy traditional cultures had strong digestion, mineral balance and microbial diversity — all key factors in oxalate tolerance.
Sally K. Norton’s work brings this into the modern context, highlighting how oxalates can contribute to chronic symptoms when gut health, mineral status and metabolic resilience are compromised.
Should Everyone Avoid Oxalates?
No — but many people need to be more aware of them, especially during periods of gut healing.
For some, reducing high-oxalate foods temporarily while rebuilding gut health can be profoundly supportive. For others, simply improving food preparation, mineral intake and microbial diversity is enough.
Importantly, sudden and extreme oxalate restriction can trigger uncomfortable symptoms, sometimes referred to as “oxalate dumping”. A slow, supported approach is always best.
The Bigger Picture
Oxalates aren’t a modern invention — but modern guts are far less equipped to handle them.
When we combine:
High-oxalate modern eating patterns
Reduced gut bacteria
Poor mineral status
Loss of traditional food wisdom
…it’s no surprise that oxalates are causing issues for more people than ever.
Healing the gut, nourishing the body properly and returning to a more ancestral, balanced approach often changes how the body handles oxalates — without fear, extremes or perfection.
If you’re reading this and recognising yourself — whether through digestive issues, skin flare-ups, joint pain, fatigue or long-standing health concerns — it may be worth exploring how oxalates and gut health fit into your picture. This isn’t about fear or restriction, but about understanding what your body needs right now. If you’d like personalised support, I offer free 20-minute discovery calls where we can talk through your symptoms next steps, and see whether a GAPS-inspired, gut-focused approach feels right for you.
Further Reading & References
Sally K. Norton – Toxic Superfoods
Sally K. Norton – sallyknorton.com
Weston A. Price – Nutrition and Physical Degeneration
Weston A. Price Foundation – westonaprice.org
Sally Fallon Morell – Nourishing Traditions