In today’s wellness culture, green smoothies have become a symbol of health. Packed with leafy greens, beets, almond butter, and turmeric, they’re often marketed as superfood powerhouses meant to energize, detox, and nourish. But what if that daily smoothie habit—especially when loaded with certain “healthy” ingredients—is silently disrupting your body at the cellular level?
The culprit? Oxalates.
Let’s dive into what oxalates are, how they can interfere with your energy, digestion, and even your brain, and how to take steps to reduce their impact without sacrificing your nutrient intake.
What Are Oxalates?
Oxalates (or oxalic acid) are naturally occurring compounds found in many plant foods. In plants, they serve a defense role, protecting against pests. In humans, however, oxalates can bind with minerals—especially calcium—to form tiny, sharp crystals called calcium oxalate.
These crystals are not easily excreted by the body. Over time, they can accumulate in various tissues, including the kidneys, joints, thyroid, brain, and even blood vessels. According to research from the NutriGenetic Research Institute, these oxalate crystals may:
- Rupture cell membranes
- Damage lysosomes (important parts of your cellular clean-up crew)
- Deplete critical antioxidants like glutathione and NADPH
- Impair mitochondrial function (your cells’ energy factories)
In short, oxalates aren’t just hanging out in your spinach and other ‘health foods’—they may be silently contributing to chronic pain, fatigue, inflammation, brain fog, and overall health decline.
When Wellness Trends Backfire
The modern “superfood smoothie” craze often features oxalate-rich ingredients like:
- Spinach
- Almond butter
- Beets
- Chard
- Turmeric
- Cacao
- Raspberries
When these foods are blended or juiced, their oxalate content becomes even more bioavailable, meaning it gets absorbed more efficiently into your bloodstream. While that might sound like a good thing, it actually increases your oxalate load and the likelihood of it accumulating in tissues.
Sally K. Norton, MPH, oxalate researcher and author of Toxic Superfoods, notes that these micro- and nano-sized crystals can “mechanically shred surrounding tissues,” acting like microscopic razor blades. Studies confirm oxalates’ role in oxidative stress, tissue inflammation, and even cell death (necrosis).
The irony? Oxalates are hiding in foods marketed as ultra-clean, plant-based, and anti-inflammatory—so we often eat them in excess, unaware of the potential fallout.
Why Isn’t My Doctor Talking About Oxalates?
Despite growing scientific attention, oxalate overload remains underrecognized in conventional medicine. Most physicians receive minimal training in nutrition, and oxalate-related issues don’t usually show up in standard bloodwork or diagnostic tests.
Yet, studies in nephrology, rheumatology, and molecular biology have linked oxalates to a wide range of chronic conditions, including:
- Kidney stones
- Fibromyalgia
- Thyroid dysfunction
- Interstitial cystitis
- Vulvodynia
- Mitochondrial dysfunction
- Neuroinflammation
This gap between emerging science and clinical practice often leaves people suffering from vague or misdiagnosed symptoms for years. As Norton puts it:
“Oxalate overload is an invisible epidemic hiding in plain sight.”
Could Oxalates Be Causing Your Mysterious Symptoms?
If you’ve been told “everything looks normal” on labs but still feel off, oxalates might be the missing puzzle piece. Common symptoms linked to oxalate buildup include:
- Joint and muscle pain (often mistaken for arthritis or fibromyalgia)
- Chronic fatigue, poor sleep, or post-exertional crashes
- Brain fog, trouble focusing, or mood swings
- Digestive distress after certain meals
- Recurring yeast or fungal infections
- Migraines or eye pain
- Urinary urgency, pelvic pain, or cloudy urine
- Hormonal imbalances, PCOS, or menstrual irregularities
- Slow healing from injuries or surgeries
- Poor response to both conventional and alternative therapies
Oxalate toxicity doesn’t look the same in everyone. Some people experience widespread symptoms, while others may only struggle with one or two persistent issues.
Oxalates and the Brain: A Deeper Concern
Emerging research points to a significant connection between oxalates and neuroinflammation, which may impact mood, memory, and overall brain function.
In fact, some studies have explored the role of oxalate overload in Autism Spectrum Disorder (ASD) and other neurodevelopmental conditions. This is due in part to how oxalates can contribute to:
- Mitochondrial stress
- Glutamate excitotoxicity (a process where brain cells become overstimulated and damaged)
- Depletion of antioxidants like glutathione
A 2014 study published in PLOS ONE found that oxidative stress-induced mitochondrial dysfunction was present in a subset of children with ASD, making them more vulnerable to environmental stressors—potentially including dietary oxalates.
🔗 PLOS ONE study
Additionally, a systematic review in Molecular Psychiatry noted that mitochondrial dysfunction was present in about 5% of children with ASD, far higher than in the general population.
🔗 Review Article
While more research is needed, these findings highlight why oxalate-aware nutrition may be particularly important for people experiencing cognitive or behavioral challenges.
Image courtesy of Nutrigenomics
How Do I Know If Oxalates Are an Issue for Me?
There’s no simple lab test that can definitively confirm oxalate toxicity. Invasive tests like kidney or skin biopsies are rarely used outside of advanced kidney failure cases.
Urine oxalate tests are available but unreliable. Some individuals with high tissue oxalate loads have low urinary oxalates, because their body can’t effectively excrete them. Others may show high urinary oxalates if they’re dumping large amounts from tissue stores or have recently consumed oxalate-rich meals.
A More Practical Approach:
The most effective non-invasive method is to try a low-oxalate diet and monitor your symptoms. Many people report a noticeable improvement in energy, pain levels, brain function, and digestion after reducing oxalates.
Interestingly, some people feel worse at first. This temporary “worsening” is often a sign of oxalate dumping, when stored oxalates begin to mobilize and exit the body. It can be uncomfortable—but it’s a good sign of healing in progress.
How to Safely Reduce Oxalates
Oxalate detox isn’t about cutting out all plants or fearing vegetables—it’s about making intentional, informed adjustments that support your body’s ability to eliminate stored oxalates without triggering unwanted symptoms. Here’s how to begin that process gently and effectively:
1. Reduce High-Oxalate Foods Gradually
Avoid going cold turkey. A sudden drop in oxalate intake can trigger what’s known as oxalate dumping—a temporary increase in symptoms like fatigue, joint pain, rashes, or brain fog as stored oxalates are mobilized. Instead, slowly reduce foods like spinach, beets, almonds, Swiss chard, and sweet potatoes over the course of several weeks.
2. Pair Calcium With Meals
Calcium acts like a shield in the gut, binding to dietary oxalates and preventing them from being absorbed into the bloodstream. Aim to include calcium-rich foods with meals:
- Canned salmon or sardines (with bones)
- Tahini or sesame seeds
- Broccoli, bok choy, or arugula
- Calcium-fortified non-dairy milks (low-oxalate varieties)
For therapeutic support, calcium citrate is often recommended for its superior binding ability and gentle effect on digestion.
3. Can Gut Health Help With Oxalates?
Yes—and no.
A healthy gut microbiome contributes to many detox functions, but when it comes to oxalates, the standout microbe is Oxalobacter formigenes, which specializes in degrading oxalates directly in the colon. Unfortunately:
- It is not found in food or supplements
- It is easily wiped out by antibiotics
- Recolonization is currently not possible through diet or over-the-counter probiotics
That said, other microbes—like certain strains of Lactobacillus, Bifidobacterium, and Bacillus subtilis—may offer modest oxalate support. To strengthen your gut’s resilience:
- Focus on a low-oxalate, fiber-rich diet
- Add prebiotics like cooked/cooled potatoes, green banana flour, and apple skins
- Consider rotating broad-spectrum probiotics to maintain microbial diversity
- Avoid unnecessary antibiotics, which can deplete beneficial strains
While these strategies won’t bring back O. formigenes, they can enhance overall gut function, immune regulation, and your body’s ability to process dietary stressors like oxalates.
4. Nourish Your Detox Pathways
Your body needs key nutrients to properly break down and excrete oxalates. These include:
- Magnesium – binds to oxalates in the gut and supports smooth muscle function
- Vitamin B6 – critical for converting glyoxylate to non-oxalate forms
- Glutathione – helps neutralize oxidative stress caused by oxalate accumulation
- Taurine, molybdenum, and zinc – may further support enzymatic and cellular detox mechanisms
These nutrients can be obtained from food or supplements, depending on individual needs load of oxalates.
5. Stay Hydrated
Water helps dilute urinary oxalates and prevents them from crystallizing. Aim to drink half your body weight in ouncesof clean, mineral-rich water per day—or more during periods of oxalate detoxification or heat exposure.
6. Cook Smart: Boil and Discard
Boiling high-oxalate vegetables and discarding the cooking water can reduce their oxalate content by up to 50–87%. This method works especially well with:
- Spinach
- Beet greens
- Swiss chard
- Rhubarb
Steaming and sautéing do not lower oxalates as effectively as boiling. So for those sensitive or currently detoxing, boiling is best.
You Don’t Have to Give Up Greens
Oxalates aren’t evil—they just need context. If you have a robust gut, balanced mineral status, and good detox function, you may tolerate them well in moderation.
But if you’re dealing with chronic symptoms, unexplained pain, or hormone imbalances, oxalate overload could be a hidden driver.
Here are some swaps and practices to enjoy plant foods without overloading:
- Rotate your greens: opt for romaine, dandelion, arugula, or butter lettuce
- Soak and sprout nuts/seeds to lower oxalates
- Bake with coconut, flax, or sunflower seed flour instead of almond flour
- Use zucchini, cauliflower, or turnips as low-oxalate alternatives in recipes
Are You Genetically More Susceptible?
Some people are genetically predisposed to struggle with oxalate clearance. Key genes include:
- GRHPR – helps detox glyoxylate, a precursor to oxalate
- AGXT – mutations can cause primary hyperoxaluria
- HOGA1 – impacts hydroxyproline metabolism
- SPP1 – affects calcium regulation and crystal formation
If you’ve had kidney stones, chronic gut issues, or unexplained inflammation, genetic testing might offer insights.
Getting a Funtional Genetic Anaylysis report might be the best way to see where your gene potential could be influencing your journey to vibrant health. Book a Discovery Call to learn more.
Final Thoughts: Listen to Your Body
Oxalates may wear a “superfood” disguise, but for many people, they’re an unrecognized source of inflammation, fatigue, and pain. If you’re doing all the “right” things—clean eating, green smoothies, organic foods—but still don’t feel like yourself, it’s worth taking a closer look.
At Whole Body and Sole, we specialize in identifying hidden barriers to healing, including oxalate overload. If you’re ready to explore a root-cause approach that honors your body’s unique biochemistry:
👉 Book a Free Discovery Call
Let’s work together to reclaim your energy, clarity, and confidence—one step at a time.
The information provided in this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health, medical conditions, or dietary changes. Never disregard professional advice or delay seeking it because of something you have read here. Results may vary based on individual genetics, health history, and lifestyle.
Books by Sally K. Norton, MPH
- Toxic Superfoods: How Oxalate Overload Is Making You Sick—and How to Get Better
Published by Rodale Books, 2023
➤ A deep dive into the science of oxalates, real case studies, and a step-by-step path to recovery. - Coming Soon: Sally Norton’s Oxalate-Aware Cookbook
➤ Featuring practical recipes for a low-oxalate lifestyle, this companion resource to Toxic Superfoods is expected in late 2025. For updates, visit www.sallyknorton.com
📚 Resources & References
🔬 Peer-Reviewed Research & Scientific Articles
- Knudsen, J.G., et al. (2014). Oxidative stress and mitochondrial dysfunction in autism spectrum disorders.
PLOS ONE, 9(1), e85436
➤ This study highlights oxidative stress and impaired mitochondrial function in a subset of children with ASD, providing a possible link to oxalate toxicity. - Rossignol, D.A., & Frye, R.E. (2012). Mitochondrial dysfunction in autism spectrum disorders: A systematic review and meta-analysis.
Molecular Psychiatry, 17, 290–314
➤ This review found mitochondrial dysfunction in ~5% of individuals with autism, supporting a connection to metabolic and dietary factors. - Lieske, J.C., et al. (2005). Dietary oxalate intake and risk for nephrolithiasis.
Kidney International, 68(2), 1054–1059
➤ Demonstrates that high dietary oxalate intake is a significant risk factor for calcium oxalate kidney stone formation. - Holmes, A.S., et al. (2008). Systemic toxic effects of dietary oxalates in humans.
Journal of Nutrition and Environmental Medicine, 17(3), 139–149
➤ Discusses the effects of oxalate accumulation in systemic tissues, including implications for chronic illness and neurological dysfunction. - Hatch, M., & Freel, R.W. (2005). Intestinal transport of oxalate in health and disease.
Kidney International, 68(4), 1244–1251
➤ Examines how oxalates are absorbed and excreted, and why certain people are more prone to oxalate-related disorders.
