There are plenty of low oxalate foods to choose from. Meats, dairy, poultry, eggs, and seafood are all low in oxalates.

Healthy oils and fats, such as olive, coconut, avocado, and grass-fed butter and ghee are great. However, don’t overdo it! Especially if your gut is compromised. Because poorly absorbed fats in your intestines may cause more oxalates to be absorbed into your bloodstream.

Because oxalates are natural and found in healthy foods, their potential for harm is often overlooked. However, there’s evidence that those with unresolved symptoms and conditions may benefit from reducing their oxalate intake. This includes those with celiac disease and gluten sensitivity when a gluten-free diet isn’t doing the trick.

Some people may also find that when they switch to a healthy gluten-free diet, their symptoms get worse. And oxalates may be to blame. Especially if the diet still includes “gluten-free” grains and green smoothies become a daily staple.

Thus, a grain-free, low oxalate diet may be necessary in some cases to heal your gut and reduce your oxalate burden. So if that’s determined to be true for you, I recommend working with a professional to ensure your plan is safe and effective.

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