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

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.

 

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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. 

 

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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 

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