When it comes to nutrition, most people are told to eat more vegetables for better health. But what if some of these plant-based foods are actually harming your gut?
One of the most overlooked dietary culprits are oxalates—naturally occurring compounds found in many plants, particularly spinach, almonds, beets, and sweet potatoes. While these foods are often labeled as “superfoods,” oxalates can have serious consequences for digestion, mineral absorption, and overall well-being.
What Are Oxalates?
Oxalates are anti-nutrients, meaning they interfere with the body’s ability to absorb key minerals like calcium, magnesium, and iron. Plants produce oxalates as a defense mechanism to deter animals and insects from eating them. Unfortunately, when humans consume oxalate-rich foods regularly, these compounds can accumulate in the body, forming crystals that contribute to inflammation, kidney stones, and leaky gut.
How Oxalates Harm the Gut
The gut lining is designed to be a selective barrier, allowing nutrients to be absorbed while keeping harmful substances out. However, oxalates can damage this lining, leading to a condition known as leaky gut syndrome, where undigested food particles and toxins pass into the bloodstream.
This triggers chronic inflammation, which can manifest in symptoms like:
• Digestive issues (bloating, gas, constipation, diarrhea)
• Joint pain and inflammation
• Brain fog and fatigue
• Kidney stones and mineral imbalances
Additionally, oxalates bind to calcium, forming insoluble calcium oxalate crystals—the primary cause of kidney stones. This not only robs the body of essential minerals but also increases the risk of painful conditions that can affect kidney function and overall health.
The Role of the Carnivore Diet in Gut Healing
One of the most effective ways to reduce oxalate exposure and heal the gut is by following a carnivore diet—a diet that eliminates plant-based anti-nutrients and focuses on highly bioavailable animal-based foods.
Unlike plant foods, animal-based proteins and fats provide all the essential nutrients without the harmful compounds that contribute to gut dysfunction.
Benefits of a Carnivore Diet for Gut Health:
1. Eliminates Oxalates and Other Anti-Nutrients – Removing plants high in oxalates reduces inflammation and allows the gut lining to heal.
2. Increases Nutrient Absorption – Animal foods provide vitamins and minerals in their most bioavailable form, meaning the body can absorb and use them efficiently.
3. Supports a Healthy Gut Microbiome – A high-protein, high-fat diet helps balance gut bacteria, reducing bloating and digestive discomfort.
4. Reduces Systemic Inflammation – Without plant toxins, gut permeability decreases, leading to less inflammation, better digestion, and improved energy levels.
The Truth About Spinach and “Healthy” Plant Foods
Many people turn to spinach as a health food, believing it to be a great source of iron and other nutrients. However, spinach is one of the highest oxalate-containing foods—meaning much of its calcium and iron is not actually absorbable by the body. Instead, these oxalates can build up in tissues and joints, contributing to inflammation and pain.
This is why simply eating more vegetables isn’t always the best strategy for optimal health—especially if gut health, digestion, and inflammation are concerns. Instead, focusing on nutrient-dense, low-toxin foods like meat, eggs, butter, and organ meats can help restore gut function and promote overall wellness.
Final Thoughts: Rethinking Plant-Based Nutrition
For years, we’ve been told that more greens and plant-based foods equal better health. But science is beginning to show that not all plant foods are beneficial—especially for those struggling with gut issues, inflammation, or metabolic disorders.
The carnivore diet offers a powerful alternative by eliminating dietary toxins like oxalates and focusing on foods that nourish and heal the body at a fundamental level. If you’ve been dealing with digestive problems, unexplained inflammation, or fatigue, it may be time to reassess your diet and consider cutting out high-oxalate foods in favour of nutrient-dense animal-based nutrition.
At the end of the day, true health isn’t about following trends—it’s about understanding what truly works for your body.
And sometimes, that means questioning what we’ve always been told about food.
