If you've recently started a Carnivore Diet and are feeling worse before you feel better, your body might be releasing stored oxalates, a process known as oxalate dumping. While this detox is ultimately healing, it can cause temporary irritating symptoms. While the Carnivore Diet removes many plant-based irritants, it also causes internal changes, and one of those is the sudden release of stored oxalates. Let’s learn why it happens on a Carnivore Diet, what its symptoms are, and how to get rid of them.
Oxalates (or oxalic acid) are natural compounds found in many plant foods. They're considered anti-nutrients because they can attach to minerals like calcium, forming crystals that are hard to eliminate from the body [1].
Some foods, mainly plant-based foods and products, contain high levels of oxalates, so we should avoid them.
Some foods have slightly lower in oxalates, including:
In small amounts, oxalates are usually excreted through urine or stool. However, if we consume high amounts of oxalates or have certain health conditions, like leaky gut, hypothyroidism, or mitochondrial dysfunction, oxalate may accumulate in tissues, joints, and organs, causing various problems.
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High amounts of oxalate can lead to different issues, especially increasing the risk of kidney stones.
Calcium oxalate compounds are the most common type of kidney stones. These compounds are not only found in the kidneys but also in the thyroid [2] [3].
Studies show that damaged thyroid cells release oxalate crystals, which can cause [4] [5]:
Also, oxalates can bind to minerals like calcium, magnesium, and iron, preventing the body from absorbing these essential nutrients [6].
High levels of oxalates in the body can also lead to other health problems, including:
There are also chronic conditions associated with high levels of oxalates and inflammation in the body:
So, to avoid all these issues, the body needs to get rid of oxalates from the body and somehow detox itself from unwanted, inflammatory components through a process called oxalate dumping.
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Oxalate dumping is the natural process of releasing stored oxalates after dietary oxalate intake is significantly reduced.
It means when you cut out high-oxalate foods, such as during a transition to a Carnivore or low-oxalate diet, your body begins to eliminate these stored crystals [7].
While this detox is ultimately beneficial and cleans your body, it can be uncomfortable and even harmful. This is because the release of oxalates can stress the kidneys, irritate tissues, and cause a wide range of symptoms.
But Carnivore already eliminates almost all plant-based foods, so why does your body do oxalate dumping?
Oxalate dumping is one of the common Carnivore Diet side effects. Actually, the Carnivore Diet eliminates all plant foods and is, by nature, a very low oxalate diet.
However, if you used to eat large amounts of oxalate-rich vegetables, nuts, and seeds in your previous diet, this sudden drop can trigger the body to excrete stored oxalates.
This process may be gradual or intense, depending on your oxalate load and overall health status. Various factors can increase oxalate buildup or poor oxalate metabolism, including:
So, how do we know if we are experiencing oxalate dumping on a Carnivore Diet? Well, there are symptoms.
Oxalate dumping symptoms vary widely, but they often appear in waves or cycles. Common signs include:
These symptoms can be mistaken for detox reactions, new food sensitivities, or even diet failure. But its duration may help you understand that it is oxalate dumping.
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Unfortunately, there's no universal timeline. Some people experience oxalate dumping for a few weeks, others for several months.
It largely depends on how oxalate-heavy your previous diet was and how well your detox mechanisms are functioning.
Oxalate dumping happens in waves, with periods of relief in between. Over time, symptoms usually decrease as the body clears its oxalate burden.
So, when we finally understand we are experiencing oxalate dumping on a Carnivore Diet, how can we manage symptoms and recover our health?
The good news is that you can support your body during the oxalate dumping process and somehow manage symptoms or get rid of them, using the following steps.
Drinking plenty of water during the day flushes the kidneys and helps remove oxalates. If your Carnivore version allows, you can drink lemon water because it can be especially helpful thanks to its citrate content.
Calcium binds to oxalates in the gut and prevents reabsorption. So, taking calcium citrate supplements with meals, especially if you still consume some vegetables or nuts, can be a good remedy to ease symptoms [8].
According to a 2015 study, you should receive 1,000–1,200 mg of calcium daily. You can get it from foods like milk, cheese, yogurt, and leafy green vegetables if your Carnivore version allows [9].
Also, avoid vitamin C supplements unless your doctor prescribes them because your body can convert vitamin C into oxalates [10].
If symptoms are experiencing heavy symptoms, you can slowly restart eating small amounts of low-oxalate foods, for example, peeled cucumbers and iceberg lettuce.
Doing so can slow the dumping process and let your body detox more slowly, which means less severe symptoms.
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Use probiotics, gentle liver detox support, like milk thistle or dandelion root, and ensure regular bowel movements to prevent oxalate recirculation [11].
Important cofactors for oxalate metabolism include:
You can consume these supplements after consulting a healthcare professional to cover for the lost nutrients and strengthen your body during the detox process.
A sudden transition to a zero-oxalate diet may cause strong reactions and symptoms. Gradual reductions or cycles of easing back and forth can be easier on your digestive system.
Taking Epsom salt baths or using a sauna can support skin detox and relax muscles because some oxalates may be released through the skin.
However, if you are among the following individuals, you must be more careful and start the Carnivore Diet and manage oxalate dumping under the supervision of a healthcare professional.
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Oxalate dumping can be more intense or risky for those with:
Oxalate dumping on a Carnivore Diet is a healing process, not a sign that something has gone wrong. It's a natural and temporary response as your body gets rid of oxalates stored for years.
By understanding the signs and supporting your detox mechanisms, you can easily manage symptoms and get rid of side effects. Also, listen to your body, go slow if needed, and trust the process.
