They say ignorance is bliss. Unfortunately, this isn’t the case when trying to assemble the puzzle of healing. While the GAPS diet has drastically improved my autoimmune disease, I know there are still missing pieces in my healing journey. Stomach acid was one. Oxalates are another.
What are Oxalates?
Like phytic acid and enzyme inhibitors, plants produce oxalates because they don’t want to be eaten! While these molecules can cause health issues for humans, it actually tears up the teeth of insects which try to eat high oxalate foods.
In a non-leaky human gut, oxalates are degraded by the bacteria oxalobacter formingenes. This prevents the molecules from traveling to the large intestine and being absorbed by body tissues. This person would have low oxalate content in blood and urine samples.
In a leaky gut or when oxalobacter is diminished (by antibiotics, for example), oxalates escape into the bloodstream, damaged body tissues, glands, secretory organs and the brain. Out of place, oxalates impair enzymes, oxidize cell membranes, interferes with nutrient absorption, and can even alter DNA transcription. When oxalates link up with calcium, it forms irritating crystals (kidney stones, for example).
But does a leaky gut really make a difference with oxalate build-up? Yes:
Ordinarily, the gut won’t absorb much of the oxalate from the diet because most of [it] will be metabolized by flora or just leave the body with the stool. Under other conditions, such as when there is gut inflammation, a lot of dietary oxalate is absorbed. The difference can be as great as going from 1-2% of the dietary oxalate absorbed to 50%. (Source).
Wow! 1-2% to 50%… that is a huge difference.
Do I need to be concerned about oxalates?
Generally, if you are healthy and have a well-functioning digestive system, you can probably focus on eating a variety of nourishing foods and not worry about oxalates. But you may wish to consider reducing oxalates if you:
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have taken antibiotics frequently or for long periods of time
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have a leaky gut and food sensitivities/allergies
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have any autoimmune issue
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have any inflammatory issue like asthma, arthritis or fibromyalgia
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have fat maldigestion
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are on the autism spectrum or have a brain disorder like A.D.D., depression or dyslexia (Source)
From my research, I’ve discovered that many folks find a low-oxalate diet quickly makes a noticeable difference with autism and arthritis.
High oxalates on a grain free diet
So why am I calling oxalates a grain-free diet trap? When transitioning from meals filled with convenient starches, many folks to into cardiac arrest on their first day of grain-free and scream, “Just give me something bready!!” (*ahem* I may or may not have shared that experience). Then they discover the solution: almond flour and other ground nuts.
Almonds (and most other nut and seeds) are very high in oxalates. To make things worse, we can consume huge amounts of almonds/nuts/seeds when they are ground into flour and baked into a treat. As a matter of fact, a cup of almond flour contains 90 almonds! The same point applies to nut butters (a tablespoon of almond butter contains 6 almonds).
Here’s the deal: almond flour pancakes may taste amazing but they are not essential. We can do grain free without bombarding our bodies with high oxalate foods. This will speed our healing and allow us to look forward to oxalate treats when our guts have sealed.
With that said, here are some popular foods to keep on your oxalate radar:
Common Foods with Medium Oxalates
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Fruits: bananas, mandarin oranges, pears, papaya
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Vegetables: red potatoes, raw broccoli, boiled carrots, raw collard greens, eggplant, leeks, lima beans, string beans, tomatoes
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Grains/Legumes: Lentils, rice, oats, chickpeas
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Other: Pumpkin seeds
Common Foods with High/Very High Oxalates
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Fruit: berries, persimmons, orange zest (marmalade), lemon zest, lime zest, figs, currants, dates
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Vegetables: raw and steamed carrots, potatoes, sweet potatoes, celery, beets, chard, cooked broccoli, cooked brussels sprouts, cooked cabbage, chili peppers, rhubarb, spinach, peppers, processed tomatoes (canned, sauce or paste)
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Grains/Legumes: Most grains and starches (wheat, rye, kamut, buckwheat, millet, sorghum, arrowroot, potato starch, rice flour). Also most beans (black beans, chickpeas, navy beans). All soy products, too (but you are generally avoiding those already… right?) .
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Other: Most nuts and seeds, including nut/seed butters and flours (almonds, macadamias, cashews, pecans, pine nuts, walnuts, sesame seeds, hazelnuts, flax seeds, sunflower seeds, pistachios). Also: stevia, chocolate, carob, kombucha and chia seeds
(Adapted partly from this chart. You can find a more detailed list there.)
UPDATE: Many readers have told me that the most accurate and up-to-date information about the oxalate content in certain foods can be found by joining the Yahoo Trying Low Oxalates Group.
“OMG… I’m gonna starve!”
You’re probably asking me, “Is nothing sacred? Now even organic spinach is cursed!” Take a deep breath… we’re going to get through this!
First: if you want to restrict oxalates, it is not all-or-nothing. Let grassfed/pastured/local meats, eggs, dairy (like my homemade raw yogurt), and low oxalate produce make up the bulk of your meals. Then mindfully include small amounts of medium oxalate treats on occasion. Remember, a grain-free diet like the GAPS diet can reverse a leaky gut. So look forward to a high oxalate indulgence in the future, after some healing has taken place.
If you don’t want to go on a full-blown low oxalate diet, be mindful of the high oxalate foods you are currently eating. Are your desserts made of dates and ground nuts? Do you have a green smoothie everyday? Those are places where you can make an easy change. Simply leave the spinach out of your smoothie and use raw honey instead of dates.
Also, gradually reduce oxalate consumption to prevent an overwhelming detox reaction. In a Julie Matthew’s interview, the autism/nutrition expert’s guest explained:
Calculate, as best as you can, how high‐oxalate your diet is beforehand, if it’s very high, reduce one item at a time, if you’re using almond flour, don’t pull almond flour completely outright, but maybe substitute a lower oxalate flour like chestnut, it’s also high oxalate but it’s nowhere as high as almond and just start slowly reducing. The one thing that you don’t want to do is detox faster than your body can handle. (Source)
Also, coconut flour is low oxalate so you can enjoy the recipes on my Recipe page and in my Indulge and Heal ecookbook!
If you consider yourself healthy with a wonderfully competent intestinal lining (I’m jealous), then you have room to relax about oxalates. Enjoy some kombucha, tamari sauce and almond butter. Just remember the cardinal rule: moderation.
Are you trying to juggle a low oxalate diet and a grain-free diet? Have you found a low oxalate lifestyle helpful in ameliorating health issues?
Photos: #1 nkzs at SXC, #2 robby m at SXC, #3 SXC
This is SO needed, as I see so many people eating excess nuts (in particular) on the grain-free diets and not feeling better, or feeling worse. I have an autoimmune issue that made me extremely sensitive to oxalates, so I had to take a full year to heal and now I can enjoy them – as you mentioned above in moderation with the bulk of my diet being low-ox balanced. I love that you took the time to discuss this important issue. Lots of blessings, Kelly
Thanks, Kelly! I’m not eating nuts right now because of sensitivities, but I hope that after I heal I will be able to eat them, like you. If I wasn’t sensitive to nuts, I’m sure I would be tempted to over-do it.
I have been sharing your article with friends dealing with this issue right now. Some due to making rapid dietary shifts as a result of this grain-free movement. So thank you again for this great article. I really enjoy the insightful articles you share here! Hoping your NTA classes are going great! I know that will be a blessing to all of us as you share what you’re learning here. Prayers for your continued healing and much gratitude for your time and efforts sharing with us!
Thank you, Kelly! NTA is so amazing and I am learning a ton. I’m so grateful for the opportunity. And thank you for your prayers! I am joyfully in God’s hands and He is healing me everyday.
There is an important distinction to make with oxalate content. High oxalate vegetables that have a hight amount of Calcium, like leafy greens, will not necessarily harm you. Because the calcium binds with the oxalate inside the intestines, the resulting calcium oxalate will not be absorbed into the blood stream. Therefore, these foods may contain high amounts of oxalate, but the oxalate stays in the lumen of the GI and gets passed through the stools…not deposited in the kidneys. Of course, cooking your greens is the best way to ensure that this reaction occurs if your body is low in digestive enzymes.
Actually, it depends on the amount of oxalate in the food. Sometimes, there is simply not enough minerals in a food to protect you from the oxalate content. Spinach would be a great example. However, where you have low or medium oxalate foods that are also high in minerals, you may find that the minerals in the food are protective.
Hi! Great post! People forget about this and need a reminder every now and then. Can you elaborate more on fat maldigestion? How much “fat” do you think we should be consuming on a daily basis?
I’m not an expert on fat maldigestion (yet… I’m doing my research)–a naturopathic practitioner would be more help on that topic. And how much fat you should consume really depends on what is right for your body. I think that in many cases 30- 40% of the diet should be good fats (from grassfed butter/tallow/lard, coconut oil, pastured eggs, raw milk, cold pressed American olive oil, etc).
Great post! I had no idea about oxalates. Any good lists out there of low oxalate produce? I’m a little discouraged as many of the high or medium oxalate foods you mentioned are staples in my already limited autoimmune grain-free diet…..
Thanks!!
The chart I linked under my list of the medium/high oxalate foods is pretty comprehensive and organized in alphabetical order. It is a great resource. It is a bummer that many of these oxalate foods are staples on grain-free diets! I know I’ve had to adjust my diet to fit this new information that I’ve learned. After all, healing is an evolving journey and a learning process. Let’s not get discouraged–let’s look at this like a challenge
Unfortunately, most of the resources on the web are not as current as we’d hope… The best source of information for those who are interested in the issue of oxalate is the Trying_Low_Oxalate yahoo group. We keep track of current data (some of which is covered by copyright and so cannot be shared freely on the web). I’m a volunteer moderator of that group, which is run by a biomedical researcher who has been head down in the research on oxalate for almost 2 decades.
can you show me how to find the newest list of foods with their oxalate content on the website I saw one list but am not sure if it is the newest one?
thanks
Joseph
I have seen websites that list medium as 10-25 mg of oxalate and high as 25-500 mg.
Is this similar to the most accurate up to date list on the trying low oxalate site?
I just want to know If I can “afford” to eat foods in the medium category like corn and which types of wheat because if wheat is closer to the 10 mg range of medium versus 300mg range I can eat some? I saw wheat just listed as high?
I believe the most up-to-date and accurate info on which foods are low, medium, high, very high can be found on the Trying Low Oxalates Yahoo group mentioned above. They have a searchable database that is periodically updated as new foods are tested. It’s worth going there rather than some other sources which may be outdated or too general. For example, they’ve tested specific varieties of vegetables like curly kale which is high ox and dinosaur/lacinato kale which is low ox. They’ve tested certain varieties of tomatoes, green beans, etc. For people wanting a quick answer regarding low ox greens, you’re safe with arugula, lettuce, bok choy, cabbage, turnip greens, watercress, cilantro and chives. Avocado and zucchini are two of my favorite low ox veggies, and pumpkin seeds are the lowest in the seed/nut category.
This is a wonderful summary of the oxalate issue. Thanks for writing about this, Lauren. I think oxalate accumulation and overload can contribute to many health issues without people realizing it or making the connection.
I also found this article to be a very helpful overview:
(since links are now allowed, I’m writing it out)
Lovingourguts dot com, article called What Are Oxalates
Check out the Yahoo group Trying_Low_Oxalates. They have a fantastic “accurate” list of foods that are high, medium or low ox.
Thanks for the article. I have candida and ibs so I am aware that oxalates are a factor. I’m not always good about eating low oxalate foods though. I am taking a calcium citrate with every meal as recommended by the vulvar pain foundation and the low oxalate diet. You mentioned in your article however that when oxalates combine with calcium they form irritating crystals. I thought oxalates are themselves irritating crystals and the calcium citrate suppliment helps move them through the body with less irritation. Is this true? Is it h?elpful to take the calcium citriate in your opinion
Just realizing that I probably have leaking gut syndrome. How long does it take to heal? How do you know when you are healed and can add other foods in?
Also, please add info on the GAPS diet, I cannot find any info on it.
Thanks!
You can read more about the GAPS diet on my Resources page (http://www.empoweredsustenance.com/resources/). The GAPS diet is a temporary therapy which is very effective at healing a leaky gut. Full healing usually means following the GAPS diet from 1-4 years.
I’ve recently become suspicious of lectins as I am allergic to everything that contains lectins. Any idea how oxalates are different than lectins? Great post! I shared it on FB.
Plants also produce lectins as a defense mechanism. In the gut, lectins are “sticky” and damage the villi and contribute to a leaky gut. This article is really informative: http://www.marksdailyapple.com/lectins/#axzz2K41FCiui That’s interesting that you are allergic to lectin foods. But virtually all plant and animal products contain lectins–are you just allergic to high lectin foods like grains and legumes? Lectins levels can be cut by traditionally preparing grains and legumes by soaking them a la Nourishing Traditions. Have you found that makes a difference for you? Thanks for sharing the post!
I wonder if traditional fermentation reduces oxalates the way it does with phytates? Either with a salt brine or with kefir whey. Do you know anything about that? Carrots are such a staple veggie on the GAPS diet. I love winter squash for my soup, but we’re moving into summer and zucchini just isn’t as tasty (and I can’t do brassicas). So I use a lot of carrot.
I know that all seeds, nuts, grains, and beans should be soaked to remove their enzyme inhibitors (phytates), and I read in the GAPS book if you struggle with almonds, to ferment them in kefir whey first (I imagine it removes the phytates as normal water soaking does). I’m moving to coconut flour anyway due to cost – $3/lb vs $6.33/lb for almond flour, and that’s in the bulk bins. But it would be nice to know if oxalates can be modified depending on processing.
Fermentation makes vegetables and sesame seeds, according to what I’ve read (Dom’s kefir site), more bio-available. So maybe fermentation would help with oxalates. I sure would like to know.
(Is there an option here to be notified by email if my comment gets a reply?)
This link has pretty good info also. I love green smoothies and was frustrated by how high in Oxalates most greens are. They are a bit more specific than the chart you gave which only mentions kale, non-specific “lettuce” and spinach. Hope it helps – http://www.whfoods.com/genpage.php?tname=george&dbid=48
I didn’t even know I had to be concerned about this. I learn something new each time I drop by to see what’s new on your blog.
Does sprouting the nuts do anything for this issue?
Unfortunately, although soaking/sprouting nuts is a great practice for making the other nutrients more bioavailable, it has very little effect on the oxalate content.
Found this very interesting as my daughter has asthma. I am looking to change her diet to help in her breathing, but she also has a severe nut allergy. Most things that I am reading is to eliminate grains/gluten and soy. Since I can’t use any nuts, we do use a GMO free soynut butter for sandwiches at school. I also use a low grain bread, just not Gluten free. Any suggestions or what I can do to improve her health without taking the risk of having to use an epi-pen?
Hi Heather! I’m glad this had some useful info for you. I would definitely suggest the grain-free route, I think it works wonders for chronic, inflammatory and autoimmune issues. I do grain-free and I don’t do nuts so it is totally possible. I would also suggest removing soy, refined sugar and pasteurized milk from the diet. Try raw milk–many find it makes a difference with asthma. Also, I would recommend reading “Why Stomach Acid is Good for You” for info regarding how important it is to correct stomach acid in the case of asthma.
I LOVE raw milk from a clean source but it’s against the law to buy & sell in Iowa. You have a very eye opening article. Don’t know what’s left to munch on though. But maybe I can eat less high oxalates.
You are amazing! Thank you for this info, I honestly did NOT know this and I am so glad you pointed this out. I am super gla you pointed out that coconut flour was ok too! I WAS thinking uuughhhhh is nothing sacred!!!! Thanks again!
Thanks for the great post. I’m wondering what your source is for kombucha being in the high/very category? It’s not listed on the chart and the main ingredient, tea, “varies” (I’m not sure if “tea” means black tea or any tea, but green tea is listed separately). Has kombucha been tested for oxylates?
Yes, I had to find some of the other foods from different sources. I found the info about kombucha from this low-oxalate blog: http://roosclues.blogspot.com/2011/01/fermented-foods.html. But you make a great point about the tea varying. I haven’t been able to find more in-depth information on the oxalate kombucha or different varieties of it.
Hi Lauren,
Interesting article.
Can I ask what your take is on Tigernut flour (not a nut despite the name:) for baking instead of nuts?
Many Thanks
Hi Yaena! I’ve never heard of Tigernuts before, so thanks for introducing me to it! From what I’ve just briefly read, it’s a sweet tuber. I think it comes down to the individual whether nuts or tubers are easier to digest. I think tigernut flour sounds like a great option, especially because it will not have the omega 6 found in nut flours.
Hi Lauren,
Some veggies and legumes are mentioned twice, in medium and high oxalate list. I’m confused.
Oops–my mistake with with carrots. I just fixed it to say that boiled carrots are medium and raw/steamed carrots are high. It’s confusing because cooking can affect the oxalate content of some (not all) vegetables. I think I might have run into conflicting information and that’s why I listed things in both categories.
Do you know if fermenting raw veggies (like carrots a la Nourishing Traditions) affects the oxalate content? I’ve been having the ginger carrots with just about every meal since I tend to not be much if a veggie person… Thanks!
I’m afraid that fermenting does not change the oxalate in the food… The bacteria that we use to ferment are not the ones that *can* degrade oxalate. Oxalobactor formigenes is an anaerobic bacteria (that means it lives in places where there is little oxygen) and any fermentation that we can do will generally not be with anaerobic bacteria.
Thanks, but what about chickpeas. I started using them more often now, so I wonder which category they belong to? Should I try not to use chickpeas too often?
Chickpeas have a medium oxalate content. I recommend soaking beans for 24 hours in an acidic medium, as described in the book Nourishing Traditions (I found a post about soaking chickpeas here if you don’t have the book). It’s going to make them much more digestible, but it won’t have much effect on the oxalate content.
I am not on a lose weight diet (I am actually trying to gain weight), but I get so much confusion. Just when I think I am eating better (and honestly feel good) all the good for me foods I eat are on that danger list. WTF am I am suppose to do force myself to choke down foods I don’t like. I thought Blue Berries were a super food! I have been eating a serving daily with either yogurt, cereal, Granola and what not. I have tried my best not to eat processed foods (though my husband is the man cook and he’s just stubborn sometimes) I feel so great the last month! Now you are telling me the foods I love and make me feel great are bad for me too? Seriously what is left?
Kelly, your point is pretty great and strikes a chord with me. If YOU feel great eating certain foods, I say keep it up. I have done elimination diets and I feel fine when I add wheat back in. I have problems with other foods, but for some reason, wheat doesn’t seem to effect me like it does some other people. I could eliminate it to be ‘safe’ and stop eating Kefir (which I have come to love), but if the purpose of eliminating things is to feel better and you already feel better, then what’s the point?
I have just joined VGN and saw you in the Forums. I have been grain-free for a few months and very quickly realised I had to be nut free as well. Now all my food is grain, nut and refined sugar-free. I still have a few problems but isolating the causes is complex.
Hi everyone! I lost a couple of your comments over the weekend when I changed to the new design. I’m sorry for the inconvenience and I just wanted to let you know that I didn’t delete them on purpose!
I am so happy I found your blog Lauren! I was recently diagnosed with leaky gut and was transitioning to a gluten and grain free diet and had to go back to my doctors because I wasn’t feeling better. Low and behold I have now also been diagnosed with oxalates. So this post is super helpfull! I was at a point asking myself what is there left to eat LOL but this has opened a door for me and I am so happy! Do you know if water kefir is okay? I love making home made soda with water kefir grains and white grape juice or cranberry juice. It’s not sweet and super yummy
So just as I am browsing your website and come across this article, I am interested — not because I have leaky gut or because I have health issues, but I am healthy, I just want to be SUPER HEALTHY. But, today I received my first thing of almond flour in the mail, and I made some almond bread (it is baking in the oven as I type). How fitting of an article to come across at just this moment!
I need to look more into this, as I am sensitive to certain things that normal people aren’t… like theobromine (in chocolate!! Can you believe, my amazingly healthy, raw cacao powder/stevia/raw honey/homemade vanilla/coconut oil candy makes me ill? No fair, for sure!
Ok I just tried the almond bread. Yuck. I will have to try coconut flour next.
I think it’s also extremely important to point out that so many people jump to the conclusion that they have issues with oxalates after reintroducing nuts, beans and seeds, they don’t take into account that these foods are very difficult to digest even under the best of circumstances. Having issues after reintroducing those foods doesn’t necessarily mean that you need to incorporate a low oxalate diet, it just means that you need to remove those foods again and try later.
Citric acid (such as fresh squeezed lemon juice) breaks down oxalates in food quite well, much better than cooking or soaking.
That is an excellent point, Ashley! It’s often hard to pinpoint the reason why a re-introduced food is causing an unpleasant symptom. We shouldn’t simply blame oxalates. Like you said, these are very difficult to digest foods.
And I didn’t know that lemon juice helps break down oxalates–interesting!
Hi, I’m vegan. I don’t want to get into a debate about it, I do it for ethical and spiritual reasons and I’m not willing to change this aspect. Have you got any tips that don’t involve animal products? I’ve cut out soy, with the exception of occaisional tempeh and tamari. I am limiting nuts and seeds, but do allow myself some macadamias because they apparently have a better omega ratio, and flax and chia, because I have them in small amounts and I thought they were the healthier seed choices. For heating I use coconut oil. For salads I tend to skip the oil entirely use avocado or a few chopped macadamia nuts. For creaminess I use coconut cream. I do eat grains and psuedograins, such as quinoa, millet, Brown rice and oats, but I avoid flour products, just eat the grains whole, and I limit my intake to about 1 cup of cooked per day.
I am consuming a variety of legumes, soaked and cooked. For sweetener I usually use stevia or dates or rice malt syrup. So I did get the “omg I’m going to starve!” reaction but was not consoled by the “eat meat, dairy, eggs and honey”… I am trying to be healthy. Hope you can give me some advice, but please don’t say “go eat a steak”
Hi! How can I determine if I need a low oxalate diet? I have no idea if I have a leaky gut or not. Is there s test for that? Thank you.
My son was put on a GAPS diet when he was 2 1/2 due to multiple rounds of antibiotics. We noticed and improvement but he has still struggled with constipation. Now he is 5 and we have transitioned to the Paleo diet. For breakfast, I’ve been making banana bread or almond flour pancakes and he loves them. However, now (periodically) it seems like he has to pee often. In August, we found he had passed some crystals which seemed odd to us and the pediatrician. Is it possible that the oxalates in the almond flour are irritating his kidneys and causing him to pass more urine than normal to “cleanse” himself of the oxalates? Wondering about your thoughts on this. We were just about to make an appointment with the pediatric urologist but I’m wondering if an elimination of all or most almond products would return him to normal.
I’ve never heard of this. I’m wondering if this is the cause of all my stomach problems. Severe pain in the UPPER stomach, not lower. Accompanied by terrible gas. I never saw a pattern before but it happened again today and I juiced carrot, beet, celery, cucumber and lemon (It was what I had on hand and needed to be used so why not). Anyway I’ve been suffering again since. After reading this I’m thinking I need to learn more about this subject. How?
My sister desperately needs help. She has been in and out of the hospital for over a month now from years of GERD, asthma, food allergies accumalating, CFS, HBP medications, so many antibiotics. The doctors don’t know what to do with her anymore. They are running test after test but coming up with not much. I have suggested a diet for GERD, but after reading this, it may not be the way to go. They say eat lots of greens and veggies and beans(which I wonder about those beans anyways for gerd people). There is sooo much information out there, and she needs help fast. If you can please give me a place to start, that would be helpful. Do you think the GAPS is the way to go? I read GERD doesn’t digest meat very well, it will ferment in their stomachs. It’s all so confusing. I had hoped they would have signed up for the seminar, but she is in the hospital again, so it’s hard for them to find the time to even do that.
Hi Susan,
I am convinced that your sister would benefit from GAPS. She needs to see a GAPS practitioner to guide her through this.
Oh my gosh—I have been trying to heal a leaky gut and eating all this stuff—thanks for the info
I forgot to say I also have ADD, asthma, multiple allergies, and arthritis!
Do you mind if I quote a few of your articles as long as I provide
credit and sources back to your site? My blog is in the exact same area of
interest as yours and my visitors would really benefit
from a lot of the information you provide here.
Please let me know if this ok with you. Many thanks!
I’m trying to piece together what healthy means to my body so I’m looking into a combination of the three diets you speak on. A couple years back I did an elimination/detox diet to learn what I was allergic too. I came up with Dairy, Eggs, Gluten, Soy. Have you, or any readers, experienced/read/learned anything regarding healing your gut on the caveman/paleo/weston price lifestyles that speaks to dairy and egg allergies?
Even yogurt is harsh on me, although I have luck with kefir, so I’m currently making my first batch of goat milk kefir.
Thank you for this post. I’m a paleo foodie and lately I’ve been leaning so much more towards coconut flour in baking than nut flours for this reason and the ones you mention in your almond flour post. It’s important to keep in mind, as Mark Sisson says, that we should be eating moderate amounts of almond/nuts/seeds because of the Omega-6, PUFA and oxalates.
Wow! Thanks for this info. I had no idea! I have been limiting my diet towards GAPS, but have not jumped into strictly following the GAPS diet in an effort to heal ongoing skin issues. I have been eating a lot of those Larabars as a quick go to food. Although I still think they are a good “real food”, it appears they are probably not good for me right now. Thanks so much for your blog! I learn so much.
Wow, I’ve been having stomach issues lately and I’ve been eating pumpkin bread made with almond flour. I was suspicious of the phytic acid, but maybe it’s this. I gave up rice flour cuz it raises my blood sugar and now almond flour is causing probs. I don’t know what to do now. Kinda sucks cuz I have a lot of recipes that use almond flour. Thanks for this post, I will pin to share with others.
So, do you not eat vegetables?
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