What Is a Low Oxalate Diet? Is Carnivore Low in Oxalates?

Health Problems Linked to Oxalates

High levels of oxalates in the body can cause the following health issues, especially in individuals who have underlying health concerns:

• Kidney Stones
• Joint Pain and Inflammation
• Fatigue and Brain Fog
• Gut Issues and Leaky Gut
• Vulvodynia and Chronic Pelvic Pain
• Interstitial Cystitis (Bladder Pain Syndrome)
• Skin Issues
• Mineral Deficiencies
• Oxalate Dumping

Kidney Stones (Calcium Oxalate Stones)

This is the most common issue caused by high oxalate levels. When oxalates bind to calcium in the kidneys, they can form sharp, painful crystals or stones. About 70–80% of kidney stones are made of calcium oxalate [6] [7].

[cta-gocarnivore-plans]

Joint Pain and Inflammation

Oxalates can accumulate in tissues, including joints and muscles, causing pain, stiffness, and inflammation. This is sometimes mistaken for arthritis or fibromyalgia [8] [9].

Inflammation caused by oxalates can lead to various health issues, including arthritis-like symptoms, IBS, IBD, leaky gut, bladder issues, neuropathy or nerve pain, autoimmune-like flare-ups, and oxidative stress [10] [11] [12].

Fatigue and Brain Fog

High oxalate levels may interfere with cellular energy production, meaning mitochondrial function, leading to fatigue, brain fog, or a general feeling of being unwell [13] [14].

Gut Issues and Leaky Gut

Oxalates are gut irritants. They can damage the gut lining, worsen inflammation, and cause leaky gut syndrome, especially in people with IBS, IBD, or SIBO. A damaged gut also increases oxalate absorption, creating a vicious cycle [15] [16] [17].

[cta-meetings]

Vulvodynia and Chronic Pelvic Pain

In some women, oxalates may lead to vulvodynia, a condition involving chronic pain or burning in the vulva. It is believed that oxalates can irritate nerve endings or mucosal tissues [18] [19].

Interstitial Cystitis (Bladder Pain Syndrome)

Oxalates may irritate the bladder lining and worsen symptoms of interstitial cystitis, causing frequent urination, urgency, and pain [20] [21].

Oxalate Dumping

When someone suddenly cuts out high-oxalate foods, stored oxalates may begin to release too quickly from tissues, which is called oxalate dumping. This can temporarily worsen symptoms like fatigue, skin rashes, or urinary pain until the body rebalances [22].

Skin Issues

In some cases, oxalate buildup can trigger skin rashes, hives, or burning sensations, especially during oxalate dumping when the body rapidly releases stored oxalates [23] [24].

Oxalate-related skin issues can also occur as a result of inflammation caused by oxalates [25].

Mineral Deficiencies

Oxalates bind to important minerals like calcium, magnesium, zinc, and iron, making them harder to absorb. This can lead to or worsen deficiencies over time [26] [27].

The most common way to get rid of oxalates is by following a Low Oxalate Diet.

[cta-meal-plan]

What Is a Low Oxalate Diet?

While most people eliminate oxalates through their urine with no problem, some people absorb too much or have trouble clearing them from the body. This can lead to a buildup that causes health problems.

To avoid these health problems, you can go on a Low Oxalate Diet, which is a way of eating that limits foods high in oxalates [28] [29].

This diet can be a form of Keto or Carnivore Diet, where you decrease or totally avoid consuming oxalate-rich plant-based foods.

Rules of the Low Oxalate Diet

The rules of the Low Oxalate Diet are easy, and you just need to:

• Identify and limit high-oxalate foods, which include spinach, almonds, sweet potatoes, rhubarb, and beets.
• Consume low-oxalate alternatives, such as cucumbers, eggs, beef, dairy, mushrooms, and cabbage.
• Avoid sudden, extreme changes. Lowering oxalate intake too fast can trigger oxalate dumping and cause adverse symptoms.
• Consume enough calcium. Eating calcium-rich foods with meals helps bind oxalates in the gut and reduces absorption.
• Improve gut health. A healthy gut microbiome, especially the presence of the bacteria Oxalobacter formigenes, helps break down oxalates naturally.

So, when you go on a Low Oxalate Diet, your body starts to deplete oxalates from your body. This process, which is known as oxalate dumping, can cause temporary, minor side effects.

[cta-shop-products]

Symptoms of Oxalate Dumping

The most common symptoms or side effects of oxalate dumping include:

• Fatigue
• Brain fog
• Burning urination
• Joint pain
• Rashes or skin issues

Tips to Reduce Side Effects

• Reduce oxalates gradually.
• Stay hydrated.
• Add calcium citrate with meals.

Here are also 7 ways to ease oxalate dumping symptoms.

So, if you consider this diet helpful and if your healthcare provider approves of it, you need to learn about the foods high and low in oxalates to know what to eat and avoid on a Low Oxalate Diet.

Learn More: Carnivore Electrolytes: Why They Matter & How to Source Them

Who Should Try a Low Oxalate Diet?

A Low Oxalate Diet can help you if you:

• Are on a high-oxalate diet like vegan or plant-based with lots of leafy greens, nuts, and smoothies.
• Have a history of calcium oxalate kidney stones.
• Have primary or secondary hyperoxaluria.
• Experience vulvodynia or unexplained chronic pelvic pain.
• Suffer from oxalate dumping symptoms during detox or gut healing.
• Follow a high-oxalate plant-based diet and experience fatigue, joint pain, or urinary issues.
• Have autism. Some personal reports suggest symptom improvements.

This is because there are risk factors in some individuals that can increase the risk of oxalate overload.

[cta-course-fatloss]

What Increases the Risk of Oxalate Overload?

Some people may absorb more oxalates than others. The most common reasons include:

Consuming Too Little Calcium

Calcium helps trap oxalates in your gut so they don’t get absorbed. If you don’t eat enough calcium, like from dairy or supplements, more oxalates may enter your body.

Trouble Digesting Fats

If your body faces fat malabsorption and can’t digest fats well, like in some gut issues, those fats grab the calcium, and oxalates stay unbound and get absorbed instead.

Consuming Too Much Vitamin C

Your body can turn excess vitamin C into oxalates. Large doses, especially those exceeding 1000 mg daily, can increase your oxalate levels.

Gut Bacteria Imbalance

Some healthy gut bacteria, like Oxalobacter formigenes, help break down oxalates. If you have taken antibiotics often or have gut issues, you might lack these helpful microbes.

[cta-gocarnivore-plans]

How to Know If We Have Oxalate Sensitivity or Overload?

To find out whether you have oxalate sensitivity or overload, you can take the following tests under the supervision of a healthcare professional.

• 24-Hour urine oxalate test to measure oxalate excretion
• OAT (Organic Acids Test) is a Functional medicine tool to assess oxalate metabolites.
• Symptom-based review to check your history of kidney stones, inflammation, or vulvodynia.

So, to see if a Low Oxalate Diet can be useful for us, we need to go through the pros and cons of the diet and decide if it can be beneficial considering our personal health status and goals.

Also, please remember that a Low-Oxalate Diet is not necessary for everyone. Many people tolerate oxalate-rich foods with no issue. So, it is best to consult a healthcare provider or dietitian before trying new diets.

[cta-meetings]

Pros and Cons of a Low Oxalate Diet

Like any dietary approach, the Low Oxalate Diet has both benefits and downsides. Knowing these can help you make a more informed decision, especially if you are considering it for kidney health or chronic symptoms.

Pros

On the positive side, a Low Oxalate Diet can:

• Reduce the risk of kidney stones: The biggest benefit is lower oxalate levels in your urine, which helps prevent calcium oxalate stones.
• Relieve chronic symptoms: Many people report less joint pain, fewer body aches, better digestion, and less brain fog after reducing oxalates.
• Help people with certain health conditions: Those with fibromyalgia, vulvodynia, or autism may experience symptom relief on a Low-Oxalate Diet.
• Encourage cleaner eating: This diet cuts out many processed plant foods, nut-based snacks, and green smoothies that can irritate the gut.

Cons

Despite its positive effects, a Low Oxalate Diet can:

• Be too restrictive: Cutting too many foods without replacing them can lead to nutrient gaps, especially fiber, vitamin C, and plant-based antioxidants.
• Oxalate dumping symptoms: When you lower oxalate intake quickly, your body may release stored oxalates. This can cause temporary symptoms like fatigue, rashes, or joint pain.
• Not be necessary for everyone: If you are healthy, eat a balanced diet, and have no history of kidney stones, reducing oxalates may not make a big difference for you.
• Limited research: There aren’t enough studies conducted on a Low Oxalate Diet. Large-scale studies are still needed to better understand the diet’s effects.

[cta-meal-plan]

High Oxalate vs. Low Oxalate Foods

The table below shows the high-oxalate foods you should limit or avoid depending on your health status.

Instead of the above foods, you can consume the following low-oxalate alternatives:

Tips

• Boiling vegetables can reduce oxalate content by 30–90%.
• Eat high-oxalate foods with calcium-rich foods to reduce oxalate absorption.

But these two tables are not enough to create Low Oxalate Diet meal plans. You need a low-oxalate food list.

[cta-shop-products]

Low Oxalate Diet Food List

• Protein Sources: Beef, chicken, turkey, lamb, eggs, salmon, sardines
• Fat Sources: Butter, ghee, tallow, lard, and coconut oil and olive oil in moderation
• Low-Oxalate Vegetables: Lettuce, cucumber, cauliflower, zucchini, mushrooms, cabbage
• Dairy: Cheese like cheddar and mozzarella, and unsweetened yogurt
• Beverages: Water with lemon, herbal teas like chamomile and ginger
• Snacks: Pork rinds and hard-boiled eggs

Using these food sources, you can make different meal plans based on your preferences and specific needs.

Learn More: 15 Sugar Free Drinks on Carnivore Diet + 20 Drinks to Avoid

Sample 7-Day Low Oxalate Diet Meal Plan

Here is a sample 7-day Low Oxalate Diet meal plan. If you are looking for a low-oxalate Carnivore, you can use this 30-Day Carnivore Diet Meal Plan PDF (Downloadable File).

As you can confirm, the foods allowed and suggested on a Low Oxalate Diet are quite similar to the foods you can consume on the Keto and Carnivore Diet.

The good news is that Carnivore and Keto Diet are also low-oxalate diets, but with a different perspective.

A Low Oxalate Diet just aims to reduce oxalates and, in this way, improve health. However, animal-based diets like Keto and Carnivore focus on bigger targets.

They lower and gradually avoid carbohydrates to provide root-cause healing. This healing also includes lowering oxalates because, on a Carnivore Diet, you should avoid plant-based products.

[cta-course-fatloss]

Low Oxalate Carnivore and Keto Variations

A Carnivore or Keto Diet can be a Low Oxalate Diet if they are designed according to the rules of these diets.

Low-Oxalate Carnivore Diet

• Consume ruminant meats, organ meats, seafood, and animal fats.
• Avoid plant-based Keto treats or high-oxalate vegetables.

Low-Oxalate Keto Diet

• Use animal protein and dairy as primary foods.
• Include low-carb, low-oxalate veggies like cauliflower or zucchini.
• Avoid almond flour, spinach, and nuts.

Benefits of Mixing Approaches

• Reducing the oxalate burden on the kidneys
• Supporting gut healing
• Minimizing anti-nutrient load

Common Mistakes to Avoid

• Decreasing oxalates too low, too fast can trigger oxalate dumping side effects.
• Cutting calcium is not wise. You need calcium to bind oxalates.
• Replacing carbohydrates with almond flour and spinach.
• Despite what many may think, not all plants are healthy.

You can also take supplements to control oxalates, but please do this after consulting healthcare professionals or your dietitian.

Learn More: 7 Carnivore Diet Supplements for Filling Nutritional Gaps

[cta-gocarnivore-plans]

The Best Supplements for Oxalate Control

• Calcium citrate: It binds oxalates in the gut.
• Magnesium citrate: It can help reduce stone risk.
• Probiotics, especially Oxalobacter formigenes
• B6 (Pyridoxine): It reduces oxalate formation.

Conclusion

The Low Oxalate Diet isn’t just about avoiding spinach or almonds. It is about understanding how oxalates interact with your kidneys, gut, and metabolic health.

Whether you are dealing with kidney stones, chronic inflammation, or starting a healing journey through Keto or Carnivore, you can manage oxalates with the right foods.

FAQs

Here are the answers to the most frequently asked questions about a Low Oxalate Diet.

Is Honey High in Oxalates?

No, honey is low in oxalates.

What Is Oxalate Dumping?

It is the process of your body releasing stored oxalates, which may cause temporary symptoms like fatigue, rashes, or joint pain.

Is Arugula High in Oxalates?

Yes, arugula is moderately to high in oxalates.

Is Ginger High in Oxalates?

Yes, ginger contains a moderate to high amount of oxalates, especially in powdered form.

Are Apples High in Oxalates?

No, apples are low in oxalates.

What Are Some Low Oxalate Snacks?

Boiled eggs, cheese, cucumber slices, beef jerky, macadamia nuts (in moderation), and plain yogurt are among low oxalate snacks.

Is the Carnivore Diet Low in Oxalates?

Yes, if it avoids high-oxalate spices or plant-based foods.

Can I Eat Some Oxalates on a Low Oxalate Diet?

Yes, the goal is moderation, usually <50–100mg/day.

How Long Does Oxalate Dumping Last?

It varies, from days to months, depending on load and detox ability.

Is Vitamin C Bad for Oxalates?

Too much vitamin C (above 1000mg/day) can convert into oxalates.

What Are the Top High-Oxalate Foods to Avoid?

Some of the highest oxalate foods include spinach, almonds, beets, Swiss chard, hubarb, sweet potatoes, dark chocolate, and buckwheat. They can contain hundreds of milligrams of oxalates per serving.

Is Coffee High in Oxalates?

Yes, coffee, especially instant coffee and decaf, contains moderate to high oxalate levels. Low-oxalate alternatives include herbal teas or filtered espresso.

Can I Eat Any Vegetables on a Low-Oxalate Diet?

Yes. Low-oxalate vegetables include cauliflower, cabbage, zucchini, cucumbers, mushrooms, and lettuce.

Is It Safe to Reduce Oxalates Too Quickly?

No, dropping oxalate intake too fast can trigger oxalate dumping. It is safer to gradually reduce oxalates over weeks, while increasing calcium citrate and supportive nutrients like electrolytes, vitamin A, etc.