The Risks of Eating High-Oxalate Plants
If you’re on the GAPS diet or just trying to improve your gut health, oxalates are something you’ll want to understand. These naturally occurring compounds are found in loads of plant-based foods. While they’re usually harmless in small amounts, eating too many can cause health problems—especially if your gut isn’t in great shape or you’re sensitive to oxalates.
What Do Oxalates Do to Your Body?
Oxalates bind to minerals like calcium, magnesium, and other vital nutrients in your gut, forming insoluble crystals that your body struggles to get rid of. Over time, these crystals can build up in your tissues, joints, and organs, potentially causing problems like kidney stones, joint pain, or chronic inflammation. For those already dealing with gut issues or following healing diets like GAPS, breaking down and eliminating oxalates can be even more difficult.
Symptoms of too many oxalates can include:
- Joint pain, stiffness, or limited movement
- Restless legs
- Charley horses
- Thyroid issues, including Hashimoto’s
- Sleep problems, like waking up tired
- Brain fog
- Chronic fatigue or feeling absolutely drained
- Burning sensations anywhere in the body: burning urine, burning stool, burning eyes, burning brain… just burning
- Skin problems, such as rashes
- Digestive issues, like bloating or diarrhoea
- Fibromyalgia
- Breathing troubles, including feeling out of breath just walking across a room
- And many more…
Are Oxalates a Problem on the GAPS Diet?
It depends.
If you’re starting GAPS and coming from a diet loaded with high-oxalate foods, cutting them out all at once can lead to what’s known as “oxalate dumping”, which you want to avoid. On the other hand, if you’re already on GAPS but heavily relying on things like nut flours, nut butters, beetroot, or spinach, you might be unknowingly building up oxalates—especially if you’ve had oxalate issues before but didn’t realise it.
The GAPS diet is designed to heal your gut lining, which makes food sensitivities, digestive health, and nutrient absorption top priorities. High-oxalate foods can irritate an inflamed gut and drain your mineral stores, undermining the diet’s healing potential.
High-Oxalate Foods to Watch Out For on GAPS
Even though the GAPS diet encourages nutrient-dense foods, some of them are packed with oxalates and should be eaten sparingly (or avoided entirely) if you’re sensitive. The main offenders include:
- Spinach
- Beetroot (including beet greens)
- Swiss chard
- Rhubarb
- Nuts: almonds, cashews, and peanuts etc
- Beans
Yes, these foods have nutrients, but their high oxalate content can be problematic if you’re trying to heal your gut or already have an oxalate sensitivity.
Low-Oxalate Vegetables Perfect for GAPS
The good news? There are plenty of low-oxalate vegetables that fit seamlessly into the GAPS framework. These are not only gentle on the gut but also packed with nutrients to support your healing:
- Broccoli
- Brussel sprouts
- Cauliflower
- Cabbage
- Courgette
- Pumpkin
- Squash
- Asparagus
- Fennel
- Onion
- Garlic
- Leek
These veggies are fantastic for soups, stews, sautés, and more, making them versatile staples for your GAPS meals.
Final Thoughts
By focusing on low-oxalate vegetables and being mindful of high-oxalate foods, you can boost the healing power of the GAPS diet while avoiding unnecessary risks. Everyone’s body is different, so pay attention to how you feel and adjust accordingly. Tailoring your diet to your unique needs is the key to long-term success.