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Oxalates
Compounds that bind calcium. They are very high in spinach, rhubarb, beets, almonds, and some other nuts and seeds.
Oxalates are a strong risk factor for kidney stones. Stone pain is a sharp pain in the back or side. See a doctor for it.
Who reacts
People who form calcium-oxalate kidney stones, and people with fat malabsorption. Links to joint pain and fatigue are mostly anecdotal.
Typical onset
6 hours to 72 hours after you eat it
Linked symptoms
Joint pain or stiffnessWeak evidence
FatigueWeak evidence
Muscle achesWeak evidence
Where you find it
High:Spinach · Beets · Rhubarb · Almonds / almond flour · Dark chocolate / cocoa
Medium:Peanuts / peanut butter · Sweet potato · Cashews · Black tea
Low:Kale (raw) · Dried fruit (raisins, apricots)
Sources
- NIDDK — Eating, diet & nutrition for kidney stones
- Mitchell et al. 2019, Am J Physiol Renal Physiol 316(3):F409 — dietary oxalate and kidney stones