Oxalate Dumping 101: Why Your Detox Is Making You Miserable

If you've recently adopted a cleaner diet—cutting back on high-oxalate foods like spinach, almonds, or sweet potatoes—you might be surprised to experience strange symptoms like fatigue, joint pain, rashes, or brain fog. This puzzling reaction could be something called oxalate dumping.

Oxalates are naturally occurring compounds found in many healthy foods. While they’re usually excreted through urine, a high-oxalate diet or underlying health issues can lead to their buildup in the body. When you suddenly reduce oxalate intake, the body may begin to "dump" stored oxalates, releasing them into your system faster than it can eliminate them—triggering temporary but uncomfortable symptoms.

Common signs of oxalate dumping include:

Joint or muscle pain

Skin irritation or rashes

Eye irritation

Fatigue or mood changes

Increased urinary urgency or frequency

So how do you manage it?
The key is slow and steady reduction of oxalates in your diet—don’t go cold turkey. Stay hydrated, support your gut health with probiotics, increase calcium intake (which binds oxalates in the gut), and consider working with a functional health practitioner for personalized guidance.

Remember, oxalate dumping is a detox process, not a setback. With the right approach, your body will gradually clear excess oxalates, and you’ll start feeling better than ever.