Top Six Reasons Why Some People Accumulate High Levels of Oxalate

by Heidi on April 28, 2012

A common misconception among people who are new to the low oxalate diet is that some people are sensitive to oxalate and others are not.  This is definitely not true.  Our bodies were designed to handle a small amount of oxalate.  After all, we make oxalic acid as a natural part of our metabolism.  But large amounts of oxalate are toxic to all animals, including humans, and will eventually compromise our health. The difference is some people accumulate high levels of oxalate in their bloodstream, urine and/or tissues, while others don’t.  Why?

Why do some people accumulate high levels of oxalate?

Oxalate Chrystals. Hard to beleive something so beautiful can be so toxic, isnt' it?

Top Six Reasons Why Some People Accumulate High Levels of Oxalate:

1.) Genetic Defects – Primary Hyperoxaluria Types I and II are caused by rare autosomal recessive diseases.  In both types an enzyme in the liver is missing or defective, which causes people with PH to produce large amounts of oxalate.  Doctors typically only diagnose primary hyperoxaluria in young patients (usually under 40) who present with severe kidney stones.  Since all of the research surrounding primary hyperoxaluria has involved patients who form kidney stones, very little is known about whether people with other oxalate-related symptoms have these genetic defects.  We do know that people with oxalate-related symptoms other than kidney stones respond to some of the same treatments given to people with milder forms of PH (drinking lots of water, taking vitamin B6, avoiding high oxalate foods, and taking citrate — usually calcium citrate), so it is possible that some of us (especially those of us with healthy gut function) have a genetic defect that causes our bodies to produce too much oxalate.  If you are a kidney stone former, the Oxalosis and Hyperoxaluria Foundation is a good resource to find out more about PH.  If you are not a kidney stone former, you will find this site frustrating although you may also gain some insight into your own treatment.

2.) Vitamin B6 Deficiency – People who have a vitamin B6 deficiency produce greater amounts of oxalate than people who do not have a deficiency.  Vitamin B6 deficiencies may be related to a genetic defect such as PH described above, a lack of adequate B6 in the diet, vitamin absorption issues in the intestines, birth control pills, lactation and pregnancy, vitamin metabolism issues, collagen disorders, drug interactions or cancer, among other potential mechanisms.  This is why many people on a low oxalate diet supplement with B6 or a B-complex vitamin, often at high levels (B1 and B5 deficiencies may also cause excess oxalate production which is why a B-complex is sometimes used).

3.) Poor Intestinal Health and Function – A healthy, well-functioning gut provides an effective barrier to the absorption of excess oxalate from the diet.  Unfortunately, many things can go wrong with our intestines including inflammation; irritation of the gut lining; a reduced microflora (often from antibiotic use) or an unbalanced microflora (dysbiosis); fat malabsorption (steatorrhea); leaky gut (permeable intestines); scarring, reduced intestinal length or ileal bypass following injury or surgery; and disease, such as celiac sprue, Crohn’s disease and ulcerative colitis.  Any of these intestinal issues can allow excess oxalate from the diet to be absorbed into the bloodstream. This is why many people on the low oxalate diet also take steps to improve their intestinal function, such as taking digestive enzymes, taking high-potency probiotics, eating fermented foods (like sauerkraut and yogurt) and eliminating gluten or all grains from their diets.

Diets high in oxalate can cause people to accumulate high levels of oxalate

High Oxalate Rhubarb. Gives me the willies just looking at it!

4.) High Levels of Oxalate in the Diet – People who don’t have one of the above three problems would have to eat a very high oxalate diet before they started to experience oxalate-related symptoms, but it can happen, especially with high consumption of rhubarb, spinach, almond or calallo0 (a green common in the West Indies). For those of us who do have one of the first three problems, eating too much oxalate is like adding fuel to the fire, especially if you have compromised gut health or gut function.  If your intestines are not doing one of the intestines’ most important jobs – keeping toxic substances out of your body—then you must reduce the amount of oxalate (and all other toxins!) in your diet to begin the healing process (see Four Effective Approaches to the Low Oxalate Diet for tips on how to start a low oxalate diet and the Low Oxalate Diet Store for low oxalate foods and products).

5.) Mineral-Poor Diet – People who do not eat enough mineral-rich foods (especially calcium, magnesium, potassium and iron) absorb more oxalate than people who each mineral-rich diets.  Most minerals readily bind with soluble oxalate (oxalic acid) in the intestines, forming insoluble oxalate salts which are not as easily absorbed through the intestinal wall (see What is Oxalate? for more information about oxalic acid and insoluble oxalate).  This is why most low oxalate dieters take calcium citrate, magnesium citrate or Oxabsorb 20 minutes before meals—to help bind the oxalate before it can enter the bloodstream and cause a toxic effect.  Many low oxalate dieters also incorporate mineral-rich bone broths into their whole foods cooking routine—both to bind with oxalate in the intestines and to counteract oxalate’s antinutrient effect (Just think–if calcium is binding with oxalate to form an insoluble salt that passes harmlessly out of your body, then not only is the oxalate not being absorbed, the calcium is not being absorbed either!).  Although the role of minerals in your diet is important, it’s more likely that people have mineral deficiencies due to oxalate problems rather than oxalate problems due to mineral deficiencies.

6.) All of the Above! – The most common reason some people accumulate toxic levels of oxalate in their bodies is not one reason, but a combination of the above reasons.  Although genetic defects are rare (or at least assumed to be rare by a medical community that is only testing kidney stone patients for the defect), the other four factors are quite common, especially in developed nations and Western cultures.  I personally was deficient in B6 (possibly because of PH), had poor gut function due to overuse of antibiotics and consumption of irritating foods, and previously consumed a very high oxalate vegetarian diet, chock-full of spinach, almonds, chocolate and tea!  My previous lifestyle was a recipe for an oxalate-related disaster.

Hope you enjoyed this overview of what causes some people to accumulate high levels of oxalate.  Over the next few months, I hope to cover each of these reasons in more depth, especially intestinal function and intestinal health since I personally believe this may be the key to healing for most of us.

References and Resources:

1.  Oxalosis and Hyperoxaluria Foundation
2.  Low Oxalate Diet (Autism Research Institute)
3.  Trying Low Oxalates
4.  Savage, G. P., L. Vanhanen, S. M. Mason and A. B. Ross. 2000. Effect of cooking on the soluble and insoluble oxalate
content of some New Zealand foods.
Journal of Food Composition and Analysis 13:201-206.
5. Henderson, J. M. and A. H. Merrill Jr. 1987. Diseases associated with defects in vitamin B6 metabolism or utilization. Annual Review of Nutrition 7 (1):137-156.

Photo credits go to Leboski for Sedemento 13 and to OliBac for Rhubarb 2.

{ 9 comments… read them below or add one }

Ruth Ann May 22, 2012 at 1:09 am

This is really interesting. I’ve been wondering why I have an oxalate problem, but I’ve had trouble with IBS for a few years, so it sounds like that’s probably it. You’ve mentioned you don’t eat grains anymore. Do you think that would help someone with IBS, too?


Heidi May 25, 2012 at 1:18 am

Thanks, Ruth Ann. Yes, grain-free diets like Paleo and GAPS are often used with very good results for IBS. If you start reading the comments sections on some of the popular Paleo blogs like Mark’s Daily Apple, you’ll see that IBS is one of the most common health complaints that improves or heals completely on a Paleo diet. Grains can be very irritating to the intestines and hard to digest for some people, which may be what is causing some or all of your IBS symptoms. White rice is often not a problem (some people can add it back in after being grain-free for awhile), but wheat, spelt, teff, oats, corn and rye can definitely cause problems.


Elaine Richey April 18, 2013 at 2:42 am

Hi, Heidi,
thanks so much for sharing all the great info with us!

I, like you, once had (just a month ago!) a diet chockfull of oxalates – spinach, almonds, chocolate, tea, sweet potatoes!! My son is on the au-spec, and I, too, like you, have had my share of antibiotics and eaten a boat-load of irritating, just plain stupid foods (fudge, Big Macs, etc.) over the course of my life, 54 LONG years – just kidding, sort of…

As I’m also pre-diabetic, I have to watch my sugars….so….do you know of any sugar-free WHITE chocolate I could buy for when I go to my weekly movie with my son??

Many thanks and God bless:)


Heidi April 20, 2013 at 1:12 am

Hi, Elaine.
There are a few sugar-free white chocolates out there, but I’m not very impressed with their long lists of chemical ingredients and sugar alcohols,and I definitely wouldn’t recommend them to a family with digestive issues and a child on the autism spectrum. Here’s a recipe for homemade white chocolate that I’ve been wanting to try. The ingredient list is not perfect, but definitely more health/digestion-friendly than most of the commercial brands and it should be low oxalate. White Chocolate Recipe. Let me know if you try it!


Jen April 11, 2014 at 9:51 pm

Alright. First, I’m sorry I keep commenting on all of your posts.

Here’s something really interesing to me, though:

I had terrible Hyperemesis Gravidarum with my pregnancies, requiring hospital stays and IVs. HG is associated with a b6 deficiency also.

I think I might start taking my b6 supplements again! :)


Heidi April 16, 2014 at 8:38 am

Hi, Jen.
Please feel free to comment all you like! I’m glad you’re reading and finding helpful information. I hope you read the mini-post on dumping? Sometimes the oxalate detoxification process gets really intense with the addition of B6 (which means you needed it . . .), so you have to start slow and work your dose up slowly.


Nicole May 8, 2014 at 5:33 am

Thank you so much for your website! I’m 28 years old and have just in the last year started having issues with reaccuring kidney stones. The first thing I did was look up high oxalate foods and cut them out almost completely. However, the internet is full of outdated information on the subject of oxalate levels in food, and I was quickly discouraged. Every few weeks I’ll feel the familiar pain of a kidney stone, and do everything I can to dissolve it. I’m learning how to drink more water and am doing much better, but am somewhat overwhelmed with feeling like I still don’t know all the things to limit in my diet, and what’s causing the kidney stones to continue forming. I’m so glad I found your website and would love to have an up to date list as a reference. Do you know where I could find one?


Heidi May 16, 2014 at 7:45 pm

Hi, Nicole.
Sorry for the late reply. If you haven’t found my post about getting an accurate low oxalate list from oxalate researcher, Susan Owens, at the Trying Low Oxalates Yahoo Group click here. You can also join the Trying Low Oxalates Facebook group for lots of helpful info. The administrator of that group can send you a list through a PM or email if you have trouble with the Yahoo Group.


Amy Kasprzak June 11, 2014 at 6:56 am

I recently found out my oxalis level is 327.
My dr recommended a low oxalate diet. I checked it out and pretty much became depressed.
I am vegetarian and don’t handle sugar well at all.
Do you think if I avoid the VERY high oxalate foods, it will make a difference? I love my veges and just can’t eat meat.
My problem is pain all over my body. I have been diagnosed with CFIDS and FM. I would like to lower my oxalate level in hopes of releaving this chronic and depressing pain.


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