Jill Carnahan, M.D., wrote an article for her blog called “Oxalates 101: Are Oxalates Messing With Your Gut?”
From the article:
Those with high oxalate intake are usually eating a diet that is considered healthy, such a vegan, vegetarian, raw food diets, Paleo, ketogenic, and other low carb diets.
It can be incredibly confusing when those who eat really clean experience gut issues similar to those who are eating junk!
A review that examined oxalate intake of 240,681 individuals in three studies found the average oxalate intake is around 200 mg per day and about 40 percent of oxalates in a diet came from spinach.
To give you a better idea of how high spinach is in oxalates – just one cup of spinach contains 225 mg of oxalates! You can see how easy it could be to consume the average amount of oxalates.
Keep in mind, there is no recommended dietary allowance (RDA) for oxalates. These numbers are averages and by no means a recommendation.
Also, I’m not suggesting you should completely avoid high oxalate foods, everyone differs in their ability to pass oxalates through their digestive tract. Remember, the gut issues that come from eating oxalates are caused by the body’s inability to absorb and digest these materials.
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