Poor Gallbladder Function Increases Oxalate Absorption

    Humans cannot metabolize oxalates as we don’t have the enzymes oxalate oxidase or oxalate decarboxylase needed to break down oxalates. Many microorganisms, including certain gut bacteria, have these enzymes and can break down oxalates.

    If gut bacteria do not break down oxalates, they are typically excreted in the stool out of the gut. This requires healthy gallbladder function. Foods and drinks are considered high in oxalates if they contain more than 100 mg per serving. Very high is 300 mg or more. High amounts of oxalates are found in:

Food and drink:

• Raw spinach: 543 mg per cup

• Cooked spinach: 755 mg per ½ cup

• Beets: 152 mg per cup

• Navy beans: 76 mg per cup

• Firm tofu: 235 mg in 3 oz

• Soy milk or soy yogurt: 336 mg per cup

• Textured soy protein: 638 mg per 85 grams serving

• Raspberries: 48 mg per cup

• Dates: 24 mg each!

• Almond milk: 27 mg per cup

    When oxalates are absorbed from the gut into the bloodstream, they can cause problems such as kidney stones, joint pain, and bladder pain.