Oxalates Explained- Absorb More Minerals & Reduce Kidney Stone Risk

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Oxalates Explained- Absorb More Minerals & Reduce Kidney Stone Risk – Thomas DeLauer

Oxalic acid (or oxalate) is a compound found in plants that is considered an antinutrient as it can bind to minerals and hinder their absorption

Your liver can actually produce oxalate on its own in small amounts and vitamin C can also be converted into oxalate when it’s metabolized

The role of oxalates (in plants) is to provide protection for plants against predators – everything from harmful bacteria to insects, animals, and even humans

In high enough concentrations, they could make you sick; however, this is extremely unlikely with the most common condition associated with excessive oxalates in the diet is kidney stones

Oxalates & Kidney Stones

Oxalates bind to calcium during digestion in the stomach and intestines and leave the body in stool – that which is not bound to calcium travels as a waste product from the blood to the kidneys where it leaves the body in the urine

Additionally, if there is too much oxalate and too little liquid in the urine, calcium oxalate fragments create – as the crystals begin to increase in number, they stick to one another to form a larger crystal aka kidney stone

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Your body also produces oxalates on its own, in the liver – no one knows just yet why this is, but one theory is that oxalates act as chelators

2 Main Factors

Increase Calcium Intake

Low amounts of calcium in your diet will increase your chances of forming calcium oxalate kidney stones.

Many people are afraid to eat calcium because of the name “calcium oxalate stones.”

However, calcium binds oxalate in the intestines – a diet rich in calcium helps reduce the amount of oxalate being absorbed by your body, so stones are less likely to form

Increase Pro & Prebiotic Intake

Oxalate in humans can be eliminated through (1) excretion in urine, (2) forming insoluble calcium oxalate and elimination in feces, or (3) oxalate degradation by gastrointestinal (GIT) microorganisms

Some of the oxalate you eat can be broken down by bacteria in the gut, which happens before it can bind to minerals

Studies have found that people with a non-diverse gut bacteria seem to have an increased risk of developing kidney stones

The most commonly described intestinal bacteria known to degrade oxalate are strains of Bifidobacterium and Lactobacillus

These oxalate-degrading bacteria express the catabolic enzymes formyl-CoA transferase (Frc) and oxalyl-CoA decarboxylase (Oxc) that degrade oxalates


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45 thoughts on “Oxalates Explained- Absorb More Minerals & Reduce Kidney Stone Risk”

  1. Was eating spinach damn near every day and almonds every other day. Started developing back pain around the kidney. Stopped eating both and started drinking more lemon water and the pain has gotten tremendously better.

  2. The only high oxalate food that I eat is dark chocolate (and cocoa). But I hate spinach like a plague. First of all, it tastes like a metal wrench. It leaves a strong metallic taste in your mouth that won't leave it. The second thing is – it tries to look like a green veggie, but it is unappealing. It is disgusting and… I don't have another words how I can explain disgust of spinach. The alternative is lettuce that contains little to no oxalate + it doesn't leave a metallic taste in your mouth (it has a best taste when you pour an apple vinegar to it). Next food is Swiss Chard, which I also hate. I can't even look at that plant (not to mention eating). Then comes beetroot. Beetroot is tasteless and tastes like a nothing. It doesn't have any taste, any flavour. But I eat apples, bananas, strawberries (some sources say that they contain oxalates, while other say that they don't contain oxalates – I don't know in which source to believe, but I assure that strawberries don't contain oxalates), and other fruits. But one is sure: spinach, Swiss Chard, Beets, dark chocolate (which is only high oxalate food that I eat), and some vegetables contain oxalates. The spinach is the worst offender – it contains more than 1000mg of oxalates per 100g (and to add salt to injury, tastes metallic).

  3. I’m a 34 year old male, who is vegan, and I just recently learned a bit about oxalates and what they do. This was a very helpful video that allowed me to reaffirm what I already suspected. Which is to moderate things. I thought that the more spinach or anything else I put into my body was only helping. This really helped put me at ease. So thank you for this informational video.

  4. Vinegar dissolves kidney stones in 5 days! I added1/4-1/2 cup ACV to my daily diet and xrays showed in 5 days my huge stones turned to sand…

  5. Lactobacillus is just a really good bacteria lmao. Every time I hear a good things about it for everything

  6. I have muscle spasms – I ear spinach for magnesium
    I don't want oxalates to give me problems in the long term, so I can't eat spinach forever
    so what the hell do i do?
    Maybe we're not totally adapted to these foods yet

  7. How is it that studies talk about eating dairy with spinach to neutralize the oxalates? Cz that’s again spinach + calcium = stones.

  8. Can someone tell me what I should eat? First I hear we should consume vegetables and fruits Avoid junk foods like fast foods but now I don't know what to eat from reading through the comments section

  9. Thank you for the clarification Sir 👍. This one saved me a lot. Keep doing your great work

  10. I think I got my oxalate poisoning from the veggie soup I made with spinach, carrots, oinions, celery and used the water I boiled the veggies in for a broth. I ate it within a week. that I'm pretty sure did it. I have quite a few kidney stones on each side : ( the ONLY thing that helps with the kidney stone pain is marijuana.

  11. I just found your video (releases 9 months ago) on 7 worst veggies, that explains you don’t actually get the amount of iron from spinach as previously thought; and it does more harm than good.

  12. While I appreciate many Of your other videos, I find this one more detriment and confusing than beneficial.

    BTW, I say “Everything in moderation EXCEPT use moderation in excess.”

  13. It seems like no matter what food we eat, it has pros and cons. Cause the Vegan diet is super packed with lectins like Oxalates.

  14. Thanks so much, you've really helped me understand oxalates a bit better for my UNI course! 😁

  15. I was keto for 9 months and had a lot of improvement in my health, but nothing completely resolved. I went carnivore and I'm having tremendous success.

  16. From my personal perspective, I soak all my nuts, seeds as a matter of course. After that, I freeze them, thaw them naturally and ultimately cook them. Enzyme inhibitors, like oxalates are cancelled out significantly thereafter.
    Forgoing soaking, I go the same route with most greens too. Not withstanding that spinach is only really needed in modest quantities anyway, not in family sized packs – consumed by one person in one sitting.

  17. OK so don't eat pounds upon pounds of spinach and two other leafy greens every single day.
    Who even does that? Ok yeah, i guess there will be some who do that. lol
    Everything in moderation, somewhat.
    I mean pickled food, high in salt. And everyone will just consume that in excess to avoid the "Oxalates" wont they..

  18. I consume high amounts of vitamin c due to adrenal fatigue. Could that be causing the dumping? I switched to Camu Camu and I can’t say that I saw much improvement…

  19. I am so tired of all these nutritional camps. Everyone just wants to feel in control, so they look to the things that they can control as the source of the problem."If it's not food, then it's not in my control". All this back and forth arguing about minute details serves no purpose other than to encourage fear of food and disordered eating. Also unnecessary guilt for feeling responsible for all their health concerns.

  20. I quit eating my VERY green smoothies about 10 days ago, and the pain I have suffered in my joints for two years went away like a miracle. My smoothies were Collards, spinach, kale, raspberries….I will never eat Spinach or Collard greens again!

  21. Just at the end of your supreme presentation I had half a bottle of best Potato, no Gluten vodka.
    I got hammered & enjoyed it, because I know how to bind Formaldehyde, the metabolite of Alcohol. I prefer GHB, but knowing chemistry the Alcohol can be only tolerated.
    We can bind Oxilates by proper cooking. I am not sure if this works but I boil my Oxilate high vegetables with Potasium , Salt – Sodium even 0.5 teaspoon of Epson, Mag Sulfate so the Oxilates get bound into water soluble compounds that can be excreted.
    No more kidney pain, seams to work.
    Before I had ENORMOUS problems with Spinach and Kale.
    Just boil them with binders.

  22. Okay I had to Google on YouTube this one because I thought I must be crazy how can a vegetable make me feel so sick but I guess wait are there multiple studies on this maybe I'm still crazy

  23. I had oxalates before going vegan , now I eat plant based , just a few weeks so far I am wondering what my next urine check will look like. My doc gave me potassium citrate pills to lower the oxalates. He said cut down on the leafy greens , I said what ? What’s left to eat ? Can’t eat the junk , can’t eat the greens , he said keep eating the greens take an extra pill. Whatever !
    I am starting plant based diet but I starting to think it may be best to take whatever pills the doc can give you and hope for hitting 75, my grandparents all lived into their 80’amd 90’s and ate Mediterranean diets and never went to the gym!

  24. But the problem in keto, nearly all it's recipes are nuts,seeds, and chocolate based that are actually extremely high in oxalates and can be overloaded. Keto bread, keto treats, almond milk, darck chocolate, too much of it accumulate in the body, joints and organ and eventually leads to inflammation.

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