Oxalates, Lectins & Salicylates
Oxalates, lectins, and salicylates are compounds found in many plant-based foods that can trigger histamine release, causing inflammation, digestive issues, and allergic reactions. Excess consumption may worsen symptoms like headaches, skin rashes, joint pain, and discomfort—especially in those with histamine intolerance, MCAS, or autoimmune disorders. Reducing these foods can help manage these reactions while recovering.
Oxalates
Oxalates are found in foods like spinach, beets, and sweet potatoes. While generally harmless in small amounts, high oxalate intake can interfere with mineral absorption, especially calcium and magnesium. Excessive oxalates bind to calcium in the digestive tract, forming calcium oxalate crystals that can lead to kidney stones.
*Boiling can reduce the amount of oxalates in vegetables by 30–87%. Boiling is more effective than steaming or baking
Lectins
Lectins are proteins found in beans, legumes, and some grains. While mostly harmless in small amounts, consuming too many lectins may interfere with nutrient absorption and irritate the gut lining. High intake can lead to bloating, gas, or inflammation. People with sensitivities may experience more severe reactions, such as joint pain or autoimmune flare-ups.
*Properly cooking or soaking foods high in lectins can reduce their harmful effects and make them easier to digest.
Salicylates
Salicylates are found in fruits, vegetables, herbs, spices, nuts, and cereals. They are also in some medications, cosmetics, and household cleaners. Plants use salicylates to protect themselves from disease, bacteria, fungi, and insects. While generally harmless, they can cause adverse reactions in some, leading to skin rashes, nasal congestion, gastrointestinal distress (such as diarrhea, bloating, and abdominal pain), hives, asthma, rhinitis, and nasal polyps. In addition, there’s a strong link between salicylate intolerance and mold toxicity.
