An oxalate free eating approach that may end aches, inflammation and pains especially in joints!

Oxalates in your food, also called oxalic acids, are organic compounds found in many plants. Some of us can experience a lot of stealthful health problems (hidden by various disease labels) when we consume oxalate rich foods.
The oxalates our body naturally makes is normal and natural, but when we also consume oxalate rich foods, in excess, we can experience many problems.
The major nutritional challenge (we rarely think about) is that these oxalates bind to minerals in the intestinal tract, then form nasty crystalline compounds such as calcium oxalate and iron oxalate. Similar to fibromyalgia pain, the specific pain from these crystalline compounds can be debilitating to muscle and joint. Certainly the symptoms are similar to other health syndromes and can not be easily diminished with medications (out come the painkillers, anti-gout prescriptions or sleeping tablets).
These nasty oxalates can be handled by pushing them off your plate or eliminating them out of your juices or smoothies.

Sadly oxalate compounds can be found in specific ‘healthy’ foods such as fruits, vegetables, salad greens, nuts, legumes and beans. The disabling muscle pains - like shards of glass ripping into muscles, or serious pricking sensations in the limbs (not tingling), and a general fatigue and the inability to concentrate or just being in a fog are the signs. This can affect anyone - healthy and sickly. Yet sufferers of oxalate pains are most likely to be older (an accumulation of toxins over the years allow less leeway and slower instant detox).

Can you go about trying a low-oxalate diet? 
You bet! That’s a very good idea - and there are no standard mainstream medical tests that will show these crystals are in our bodies - except for possibly the odd crystal found in our urine - and can be confused with uric acid. Even though there may be elevated Adiponectin and TNF-alpha markers / sensitivity tests for lectins and gluten that can be used or asked for (about Dr Gundry's work), none exist for oxalates.

Three oxalic-free weeks is all it takes to feel if there's a difference and if oxalates are your friend or foe. Just like removing lectins and nightshades, this approach appears to go against the healthy eating principles we embrace… it's so severely counter-intuitive - esp with today's programming that any and every vegeatble is sacred... but as Wm Shakespeare said: “engage your willing suspension of disbelief!”

First, you need to analyze if you might benefit from doing this:

  • You used to be healthy, but gradually you developed sharp muscle pains, muscle fatigue, restless legs, serious stiffness in joints, sharp mouth and abdominal pain and less mobility
  • You pass small amounts of urine more frequently.
  • You feel sluggish, not well rested during the day, foggy-brained and don’t sleep as well as you used to.
  • You often feel cold although your thyroid is tested as okay (although there's so much more to thyroid health than the TSH test).
  • You feel as though you’re more flat in mood and spirit and not as focussed, not sharp and not "on your game" as you used to be, even though you may have been told it’s genetic, menopause, a virus, your mother-in-law, or your astrology's fault! Bah humbug.

Foods High in Oxalate - the more obvious culprits

There's a tad in almost all plants, but some plants contain very high amounts while others have very little.

Foods HIGH in oxalates (100–900 mg per serving) include:

  • spinach
  • beet greens
  • beet root
  • rhubarb
  • swiss chard
  • cacao powder and REAL chocolate (with cacao still in it)
  • kale
  • sweet potatoes
  • peanuts and pecans
  • whole wheat and wheat bran

Boiling vegetables can reduce their oxalate content. 
Calcium can be used - it binds to oxalates during digestion and that process of getting clamped onto, carries it out of the intestines. (Oxalates do not pull calcium out of your teeth or bones - a sign to run from that source of dietary advice or supplement flogging.)
If, for example, you crave a raw spinach salad, then rather than adding some eggs or bacon bits, you could add some chopped cheese. The calcium in cheese binds to the spinach’s oxalic acid during digestion - that's my way of enjoying raw spinach but without any expectation of absorbing the beneficial calcium..
And a friend suggested he eats his beets (leaves and root) raw - as a salad - with liberal feta cheese sprinkled on it (thanks Roger!).

Sadly, wholewheat products and potatoes are on the list, too. There is no denying a low-oxalate diet will feel counter-intuitive — as it did for me. Of course, those folks without pain and joint symptoms and fibromyalgia can, quite rightly, enjoy eating plenty of these foods.

For deeply affected folks: https://www.greatplainslaboratory.com/webinars/2016/4/13/the-green-smoothie-health-fad-this-road-to-health-hell-is-paved-with-toxic-oxalate-crystals

WHAT YOU CAN EAT - a really stringent oxalate free list
meats, chicken, turkey and fish
dairy (not soy OR ALMOND milk)
white bread
fruit: bananas, pears, cherries, melons, coconut, grapefruits, grapes, mangoes, green and yellow plums and nectarines.
vegetables: cauliflower, iceberg lettuce, mushrooms, onions, peas
white rice, cabbages, chives, cucumbers, endive, kohlrabi, radishes and water chestnuts.
peas and legumes
white pepper
butter, organic vegetable oils (but not sesame oil)
wine and spirits
clear apple juice
lemon juice and lemons are absolutely fine

WHAT TO AVOID... when it's over-the-top serious
tea, coffee, chocolate, cacoa
peanuts and pecans
wheat (bran cereals, wholemeal, MULTI-GRAIN bread)
fruit berries: blueberries, blackberries, etc
beans: baked beans, kidney and garbanzo beans, pinto and black beans and green beans
fruit juice of medium to high-oxalate fruits such as cranberry and orange
vegetables: rhubarb, beetroot, celery, spinach, potatoes, leeks, carrots, green peppers, sweet potatoes
herbs and seeds: parsley, sesame / poppy seeds, black pepper
peel of all citrus fruits (marmalade, candied peel, fruit cake)
soy and unfermented soy products such as tofu, soy milk, soy flour (sneaks into everything), edemame beans
vitamin C tablets (and possibly IVs)

Some menu ideas when oxalates are over-the-top debilitating:
chicken, mushroom, onion and bacon white pasta bake
cheese, zuchini and mushroom omelette
cauliflower cheese with any meat or fish
stir-fry with bean shoots, egg noodles, chicken, mushrooms and white rice
white baguette with egg salad, cheeses or pate
smoked mackerel, tuna and/or haddock, with white rice, hard-boiled eggs, parboiled asparagus dipped in mayonaise and with olives

Best qi,

Merrie Bakker B.Sc, M.Arch, CN


KNOW YOUR OPTIONS - including physical-neuro ontology

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Merrie Bakker - Live Blood Analyst / microscopist - Health Educator - Author - Teacher - Speaker - Editor - Hands-on-Healer - Reflexologist - Dowser - Reiki Master - Nutritional Coach - a life-long student of holistic medicine and preventative health who believes with a passion that cellular disorganization can be prevented or reversed by ortho-molecular medicine, emotional healing work, environmental detoxification (many areas of concern) and nutritional and lifestyle re-balancing (many possibilities). Combined with vigilance, monitoring and team work, clients are encouraged to detox, rebuild, re-nourish, resolve and re-educate.


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Only medical doctors are legally allowed to diagnose and treat any named diseases but with live blood analysis and no-guessing nutrition, we may be able to help alleviate or shed light on many of the related underlying reasons for symptoms and find root causes.  We have 23 years of experience in nutritional microscopy and it's interpretation with dark field, brightfield and phase contrast.


I’ve been a fitness coach and health fanatic all my life. Not feeling well for a prolonged period of time had me baffled as my lifestyle is strict and I only eat organic and wholesome foods. I follow a very healthy regimen and eat according to my blood type.
Seeing my blood on screen and 9000X enlarged really took me aback. We were able to pinpoint my problems.
I realize more than ever now that health guidelines are fine for general suggestions, but that every”body” has different requirements and personalized needs. Ms. Bakker conveys information in a straightforward manner – nothing mysterious, complicated or highbrow.

Frances L.

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All information that is provided by Merrie Bakker online and elsewhere, is done so in an effort to educate and is complementary and holistic in nature.