Oxalate Studies – Chew Digest

Oxalate Dumping

What is oxalate dumping?

Oxalate dumping refers to the process by which the body begins to eliminate accumulated oxalate—usually calcium oxalate crystals—stored in tissues, after a significant reduction in dietary oxalate. This release can overwhelm the body’s excretion systems and may lead to temporary symptoms such as joint pain, fatigue, rashes, urinary discomfort, cloudy urine, or changes in bowel movements. The phenomenon is not well-documented in mainstream medicine but is widely discussed in patient communities and among some functional and integrative health practitioners. It’s thought to occur in cycles and may last weeks to months.

My thoughts on dumping…

I have been studying human anatomy(form) & physiology(function) for the last 8 years. My reason for studying this has been to better understand why we, as humans, have been failing so miserably at achieving our fullest aging potential of 120+ years. I’m in school right now at ASU pursuing my degree in applied nutrition and health. The end goal is to be a registered dietitian in the state of California.

Something, and I don’t remember what, possessed me to read the book Toxic Superfoods this last December. To my shock and chagrin, I found my answer to many little things that had been an ugly part of my plant-based/whole-food diet trend over the last four years leading up to 2025. Oxalate was the missing puzzle piece that I had been looking for. Not only in my life, but seemingly as an answer as to why humans struggle to make it much past 75 years of life with little quality of life or years left.

My experience with oxalate dumping has manifested itself in my skin and I also imagine throughout many soft tissues throughout my body that I cannot directly observe from the outside. And so I use my skin as a gauge for a tool to measure my overall dumping process and progress.

In the months leading up to my first reading of Toxic Superfoods in December(24) I had inadvertently been reducing my oxalate intake by shifting my dietary focus to something much more animal-based. After reading Toxic Superfoods I pretty much adjusted my dietary intake of oxalate to somewhere between 150-200mg/wk. It has remained there for the duration. And I just finished reading the book for the second time now this last week.

I exercise quite a bit, and I also spend 20 minutes in a hot tub every day, 20 minutes in a steam room, and 20 minutes in a dry sauna, sweating and I get to watch the oxalate leave my body. See the attached picture. It pools in the front of my shorts while I sit in the steam room. I pour water over my shaved head and face too cool off and it collects. My suspicion is that this is the calcium that was likely bound up in my dermis/epidermis with the oxalate. That it comes to the surface and ultimately is then shed in the process of sweating.

Clearly, not putting dietary oxalate in my mouth or the common precursors that result in endogenous production of oxalate have helped my recovery quite a bit. But it is the exercise and the time I spend in the hot tub, steam room, and sauna that are really helping me out ALOT. My skin is looking younger at a rather rapid pace. It literally has a gloss to it that it has never had before and I am about to turn 53.

And so yes. I would like to be someone that could help others realize the role that oxalate is playing regarding our health and its potential to negatively affect our aging progress keeping us from reaching well beyond 100 years of age with a healthy body not hindered by the negative influence oxalate has in displacing calcium, magnesium, iron, and all of the other minerals in our body from reaching the places that our body needs them to be.

P.S. Just had another thought on how to see the difference between dietary oxalate and endogenously produced oxalate. Dietary oxalate likely keeps the minerals in our diet from making its way into our system by binding it up in our digestive tract where we simply end up passing it out through our colon where oxalobacter encounters it and breaks it down. And the endogenously produced oxalate is likely the one that binds to those minerals that actually do make their way into our circulatory system beyond our intestinal lumen, further complicating and hindering the process of getting our minerals to where the body needs them. Our soft tissues end up stocking up these displaced minerals, which end up in diagnoses like cutaneous calcinosis, myositis ossificans, and kidney stones.

Those are my thoughts. Hope they help…8)

How a High-Oxalate Diet Changes Gut Bacteria and Affects the Body

Recent research shows that eating a lot of oxalates—compounds found in foods like spinach, beets, and almonds—can change the types of bacteria in your gut. These changes can affect important body processes like how we handle inflammation, cholesterol, blood pressure, and even how we clear waste like oxalates from our system.

Two gut bacteria are especially affected: Ruminococcaceae_UCG-014 and Parasutterella. Normally, Ruminococcaceae_UCG-014 helps prevent oxalate buildup, while Parasutterella can contribute to problems if it grows too much. A high-oxalate diet lowers Ruminococcaceae_UCG-014 and increases Parasutterella.

This imbalance can lead to hyperoxaluria, a condition where too much oxalate builds up in the urine, which can cause kidney stones and other health problems. But the good news is that a fecal matter transplant (FMT)—a procedure that replaces bad gut bacteria with good ones—can reverse this. Interestingly, the FMT doesn’t work by increasing bacteria that break down oxalates. Instead, it strengthens the gut lining and improves transport proteins in the gut that help remove oxalate from the body.

What Else Changes?

In just 15 days of eating a high-oxalate diet, mice showed signs of leaky gut and metabolic problems. Their intestines became inflamed and damaged. They also had less of a substance called 2-hydroxycinnamic acid, which helps the body make salicylates—natural anti-inflammatory compounds. This could explain why some people develop salicylate sensitivity while eating a high-oxalate or carnivore diet.

People on a carnivore diet should note that hydroxyproline (a protein building block found in collagen-rich animal foods) also increased oxalate levels in this study. That might explain ongoing oxalate issues some carnivores face.

Sulfur and L-Cysteine Handling

Parasutterella loves to consume L-cysteine, a sulfur-containing amino acid. L-cysteine is essential for managing blood sugar, reducing inflammation, and making glutathione, the body’s main detox chemical. If Parasutterella grows too much, it might lower L-cysteine levels, which could contribute to diabetes, weight gain, and even sulfur sensitivities. However, some balance is needed because L-cysteine can also help prevent calcium oxalate buildup.

Oxalate Transport and Blood Pressure

The gut uses special transport proteins (called SLC transporters) to get rid of oxalate. After FMT, more oxalate left through the feces instead of urine, showing that transporter activity had improved. Parasutterella makes a compound called succinate, which can affect how these transporters work. Succinate helps balance oxalate and citrate, a chemical that helps prevent kidney stones. Too much succinate, however, may increase blood pressure by interfering with how transporters work.

Cholesterol and Bile Acids

Parasutterella also influences cholesterol and bile acid levels. Some studies show it helps lower LDL (bad) cholesterol, especially when people eat resistant starches like cooked and cooled potatoes. It also helps regulate bile acids, which are needed to digest fats and remove cholesterol from the body. Parasutterella seems to reduce harmful bile acids while encouraging the body to make more of the helpful ones. This balance helps the liver stay healthy and may reduce the risk of fatty liver disease or liver damage.

Aromatic Amino Acids

Parasutterella also plays a role in handling aromatic amino acids like tyrosine and tryptophan. These amino acids are important for making brain chemicals like dopamine and serotonin. In the study, more Parasutterella was linked to less of a harmful byproduct called p-cresol, and more of helpful compounds like N-hydroxy-L-tyrosine (a dopamine precursor) and ethylphenol (which may fight fungal infections).

The Bottom Line

This study shows that eating a lot of oxalates changes the gut in major ways—lowering good bacteria like Ruminococcaceae_UCG-014 and increasing bacteria like Parasutterella. These shifts affect much more than oxalate levels. They influence inflammation, gut health, blood pressure, cholesterol, and even mental well-being. A low-oxalate diet might help restore balance, especially in people struggling with oxalate-related health problems.

https://pmc.ncbi.nlm.nih.gov/articles/PMC11776474/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9037427/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6776049/

Zero Oxalate(low oxalate) Diet

It’s extremely difficult to create a zero-oxalate diet using only whole, unprocessed foods. Oxalate is present in many plant-based foods, even in small amounts. However, we can create a list of foods that are generally considered very low in oxalate and are whole and unprocessed:

Animal-Based Foods (Naturally Zero Oxalate):

Beef (lean cuts)
Chicken (skinless)
Pork (lean cuts)
Fish (various types, e.g., cod, salmon, tuna)
Eggs
Lamb
Turkey

Dairy (Naturally Zero Oxalate):

Milk (cow, goat)
Yogurt (plain, unsweetened)
Cheese (various types, e.g., cheddar, mozzarella, Swiss)

Very Low Oxalate Fruits (Limited):

Mango (in moderation)
Papaya (in moderation)

Very Low Oxalate Vegetables (Limited):

Mushrooms (button, cremini)
Onions
Cauliflower (in moderation)
Cabbage (in moderation)

Very Low Oxalate Grains (Limited):

White Rice (basmati, long-grain)

Other Very Low Oxalate Foods:

Olive Oil
Butter
Salt
Pepper
Honey (in moderation)
Maple Syrup (in moderation)

Important Considerations:

“Zero Oxalate” is Nearly Impossible: Trace amounts of oxalate might still be present in some foods.
Variety is Limited: This list is very restrictive, and long-term adherence could lead to nutrient deficiencies.
Individual Tolerance: Oxalate sensitivity varies. Some people may tolerate small amounts of oxalate-containing foods.
Hydration: Drinking plenty of water is crucial for kidney health, even on a low-oxalate diet.
Professional Guidance: It is absolutely essential to consult with a doctor or registered dietitian before starting a zero-oxalate or extremely low-oxalate diet. They can help you create a balanced eating plan that meets your nutritional needs and addresses any underlying health conditions.
Cooking Methods: Boiling vegetables can reduce oxalate content, but this is not always sufficient for a truly zero-oxalate approach.

This list provides a starting point, but professional guidance is critical for a safe and effective dietary approach.