Many listeners ask whether foods like spinach, nuts, and beans could be affecting their calcium absorption and overall bone strength. Learn what’s in these foods, how they work, and what you can do to reduce risk.
In this episode, I share a masterclass recording from Dr. Kim Millman, a Stanford, UCSF, and USC-trained integrative medicine physician and osteoporosis expert, to explore the role of oxalates and their impact on bone health.
We also cover strategies to reduce oxalate impact safely, including boiling, steaming, soaking, fermenting, and pairing high-oxalate foods with calcium-rich foods. We discuss how supplements like calcium citrate and probiotics such as ProbioMed 50 can support mineral balance and oxalate clearance. Dr. Millman also highlights the importance of a healthy gut and bile flow to reduce oxalate absorption.
I love how this conversation blends practical, evidence-based strategies with real-world applications, empowering listeners to take control of their nutrition, support calcium absorption, and protect their bones effectively.
“Oxalates are not necessarily a problem for everyone. It’s not as if I’m saying that anyone with bone disease has a problem with oxalates. But it’s something to be on your radar.“
~ Dr. Kim Millman
In this episode:
[03:33] – Oxalates and why they matter
[05:54] – Symptoms from high oxalate intake
[11:52] – Top foods that contain high oxalate levels
[14:54] – Soluble vs. insoluble oxalates and absorption factors
[16:51] – Gut bacteria, probiotics, and oxalate metabolism
[25:02] – Testing options available
[26:18] – How to know if you have an oxalate problem
[29:09] – Dietary strategies to reduce oxalates safely
[32:27] – Tips for managing oxalate intake for better bone health
[35:17] – Possible benefits of removing oxalates
[40:01] – Bile flow and oxalate absorption
Resources mentioned
– Dr. Millman’s Class: Restore & Rebuild: 100 Days to Healthier Bones (next class starts August 15th) (Use coupon code HAPPYF26100 for a $100 discount)
– Oxalate resources from Dr. Millman
– Get quality supplements from Margie’s Fullscript Dispensary
– Osteoporosis Exercises to Strengthen Your Bones and Prevent Fractures (video series)