Up to 80% of women drained by a sneaky “anti-nutrient”

In an effort to eat well, millions of us overload on oxalates—plant compounds that are considered “antinutrients” because they can block the absorption of vitamins and minerals. ”A buildup of oxalates and resulting nutritional deficiencies can lead to bloat, joint pain and fatigue,” says Sara Gottfried, M.D., author of Younger. And because symptoms are vague, 75 percent of women go undiagnosed.

Oxalates have always been a staple in women’s diets, but two factors put us at greater risk today: (1) GI issues like leaky gut, which experts say now impact up to 80 percent of women, raise the rate of oxalate absorption. (2) Popular diets like vegetarian, Paleo and keto are especially high in oxalates.

A doctor can access your oxalate levels with a urinary organic acids test. And the steps here help prevent and reverse overload so you get the feel-great perks of your diet without downsides.

Cycle your greens. To allow the body to flush a buildup of oxalates, limit top sources (spinach, kale, chard, beans, rhubarb, beets, nuts) for 21 days. Then to keep oxalate levels low, Ann Louise Gittleman, Ph.D., suggests green cycling: For five consecutive days per month, trade high-oxalate greens for low-oxalate lettuce and arugula while also avoiding other top sources.

Add calcium to high-oxalate meals to avoid symptoms. Calcium binds to oxalate to create a large molecule that’s hard to absorb, so the body flushes it. Try adding feta to spinach or beet salad, or sip calcium-fortified orange juice. Also smart: Cooking high-oxalate fare can cut oxalate levels by 40 percent.

Get these probiotics. Studies show L. acidophilus and L. gasseri help break down oxalates. Try: Garden of Life Dr. Formulated Women’s Daily Care.