How Oxalates Affect Your Gut and Best Ways to Lower Oxalates in Food

Oxalates, a common anti-nutrient found in foods like spinach, nuts, and sweet potatoes, can contribute to chronic health issues such as kidney stones, joint pain, and fatigue, but strategies like soaking, fermenting, and cooking can help reduce their impact.

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Research Mentioned:

Zayed, A., Adly, G. M. & Farag, M. A. Management Strategies for the Anti-nutrient Oxalic Acid in Foods: A Comprehensive Overview of Its Dietary Sources, Roles, Metabolism, and Processing. Food Bioprocess Technol. 1–21 (2025) doi:10.1007/s11947-024-03726-0.

Time Stamps:

0:00 – Intro
0:20: Minimize your exposure to oxalates
1:53 Strategies to reduce oxalates in food
2:30 Nitrogen-fertilized vegetables
3:00 How we're exposed to oxalates
4:00 Top sources of oxalates in foods
4:30 Red Light Therapy Blanket
5:20 Top sources: spinach, parsley, taro, rhubarb, mushrooms (sadly), soy, star fruit, sweet potatoes, okra, eggplant, and beans.
6:12 How Oxalates affect metabolism
7:10 What can we do?
7:20 What we can do? Soaking & sprouting, Fermenting and Cooking
8:09 Fermentation reduced oxalates in sesame seeds by 69%
10:50 Plants use oxalates as a defense mechanism against herbivores and microbes.