The Truth About Oxalates: Is Your Diet Hurting Your Kidneys and Gut Health?

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Are oxalates actually harming your health, or is this another nutrition myth?

In this episode of Super Life, Darin Olien breaks down the real science behind oxalates, their connection to kidney stones, mineral absorption, and gut health, and whether you really need to avoid high-oxalate foods.

There’s a lot of fear-mongering around oxalates, but what does the latest research say? Should you stop eating spinach, beets, or almonds? What about meat’s impact on kidney function? Darin pulls from peer-reviewed studies to cut through the noise and give you the facts so you can make the best choices for your health.

If you’ve ever wondered whether oxalates are a real concern or just clickbait, this episode is a must-listen.

Segment 1: What Are Oxalates? Friend or Foe?

Oxalates, or oxalic acid, are naturally occurring compounds found in many plant-based foods. They serve as a defense mechanism for plants but can sometimes bind with minerals like calcium and iron in the body, potentially forming kidney stones or reducing nutrient absorption. 

Here’s the key question: Are oxalates dangerous, or is this another health myth blown out of proportion?

Here’s what the research says: 

• For most people, oxalates are NOT a problem. Your body naturally processes and eliminates excess oxalates through urine. 
• For those prone to kidney stones, particularly calcium oxalate stones (which make up about 80% of all kidney stones), consuming too many high-oxalate foods can increase the risk. 
• Oxalates can interfere with calcium and iron absorption, but this is only a concern for people with nutrient deficiencies.

Key takeaway: If your kidneys are healthy, your body handles oxalates just fine. But if you’ve had kidney stones before, you might want to pay closer attention to your oxalate intake. 

Segment 2: What Does the Science Say About Oxalates? 

To cut through the noise, I pulled up the latest research from 2024 and 2025. Here’s what’s new: 

1. Gut Microbiota Can Help Protect Against Oxalates 

• A  2025 study in Frontiers in Nutrition found that certain gut bacteria (like Oxalobacter formigenes) actually digest oxalates, helping prevent kidney stones. 
• Takeaway: If you’re worried about oxalates, supporting your gut microbiome with probiotics might be a natural way to reduce their impact. 
• Link: Read Study Here

“The presence of oxalate-degrading bacteria in the gut can significantly lower oxalate absorption and reduce kidney stone risk.” – Dr. L. Wang, NHANES Study 

2. Vitamin C Supplements & Oxalate Formation 

• Some people worry that high-dose vitamin C supplements convert into oxalates, increasing kidney stone risk. 
• A 2025 study in Nutrients found no significant increase in urinary oxalates from vitamin C intake. 
• Takeaway: If you take vitamin C in moderation, you don’t have to worry about it increasing oxalates. 
• Link: Read Study Here

“Contrary to popular belief, moderate vitamin C supplementation does not significantly raise oxalate levels in urine.” – Dr. P.C. Calder, Nutrients Journal 

3. Cooking & Fermentation Can Reduce Oxalates 

• A 2024 study on fermentation & nutrient bioavailability found that cooking reduces oxalate levels by up to 60%. 
• Best methods? Boiling, steaming, and fermentation lower oxalates significantly. 
• Takeaway: If you love spinach but worry about oxalates, just boil it first! 
• Link: Read Study Here 

Segment 3: What About Meat? Does It Increase Kidney Stone Risk?

Now, here’s something you might not expect. We talk a lot about oxalates and plant-based foods, but what about meat?

Could eating too much meat actually contribute to kidney stones? The research says YES—but not because of oxalates. Instead, the mechanism is uric acid and metabolic acidity. Let’s break it down.

1. Red Meat & Uric Acid Stones 

• A 2024 study in Nature Reviews Urology found that high animal protein intake increases uric acid, which contributes to kidney stones. 
• Excess meat consumption makes urine more acidic, making it easier for stones to form. 
• Link: Read Study Here

“High animal protein intake, while providing essential amino acids, also contributes to increased acid load and uric acid production, both of which are risk factors for kidney stone development.” – Dr. S. Loeb, Nature Reviews Urology

2. Meat Increases Metabolic Acidity 

• A 2025 study from Frontiers in Endocrinology found that excessive meat consumption leads to increased acid load, calcium loss, and kidney dysfunction. 
• This makes it harder for the kidneys to filter out waste properly. 
• Link: Read Study Here

“While meat consumption is essential for many, excessive intake can disrupt mineral ion homeostasis, increasing the risk of kidney stone disease.” – Dr. R. Ahmad, Frontiers in Endocrinology

Segment 4: Foods High & Low in Oxalates

Knowing which foods to eat or limit is key.

High-Oxalate Foods (If You’re at Risk) 

• Spinach, Swiss chard, beet greens 
• Beets, rhubarb, sweet potatoes 
• Almonds, peanuts, cashews 
• Blackberries, kiwi, figs 
• Black tea, cocoa, coffee

 Low-Oxalate Foods (Safer Choices) 

• Kale, mustard greens, cabbage 
• Cauliflower, cucumbers, zucchini 
• Apples, bananas, melons, grapes 
• Milk, yogurt (binds with oxalates) 
• Eggs, fish, chicken, beef (in moderation)
  
  

Segment 5: Actionable Steps to Manage Oxalate & Meat Intake

If you’re concerned about oxalates or meat-related kidney stones, here’s what to do:

• Balance Oxalates with Calcium 
  • Eat calcium-rich foods with oxalates to prevent them from forming stones.
• Cook Your Vegetables 
  • Boiling, steaming, and fermenting reduce oxalates by up to 60%! 
• Drink Plenty of Water 
  • Staying hydrated flushes out excess oxalates & uric acid. 
• Don’t Overdo Meat Consumption 
  • Limit red meat intake and balance with alkaline foods like vegetables & fruit. 
• Probiotics for Gut Health 
  • Consider probiotic-rich foods like yogurt and kimchi to help break down oxalates.
    
    

Final Thoughts

So, should you avoid oxalates? Should you stop eating meat? Not necessarily.

The real key is BALANCE. Most people don’t need to avoid oxalates entirely, and meat is fine in moderation—as long as you balance it with hydration, alkaline foods, and a gut-friendly diet.