Evidence-Based, Simplified Nutrition and Lifestyle Strategies


Microblog: Antinutrients – Swap This for That

Microblog: Antinutrients – Swap This for That

Lots of questions regarding vegetables in broth! I will share a few antinutrient posts to help understand which plants are toxic and which are less so. (note: it does not say beneficial).

❓I asked Sally for the safest low oxalate foods and here’s some that you can consider.

💥From an oxalate antinutrient point of view, these are the safest seasonings for your foods. These seasonings have been double and triple checked to ensure they are low in oxalates.

⚠️One thing I do want to note is that these seasonings are just representing oxalates. They may have other antinutrients but the damage is probably minimal. Other than lectins and phytates, oxalates are probably the most lethal antinutrients.

💡The best way to make sure your body can enjoy any of these seasonings is by trying the highest quality ones (organic and locally sourced) and try one seasoning at a time. If you have no food sensitivities or allergy-like symptoms, you should be fine to consume these seasonings.

⚖️I personally don’t use any seasonings. Garlic makes me bloat and for reasons other than oxalates (high in other antinutrients). If I dine out and the BBQ has a rub or meat has pepper on it (and yes, even black pepper), I still eat it. If you guys have followed me for a while, then you know that I like to balance ideal eating with real life.

🙌🏼I hope this helps you navigate seasonings and allows you to enjoy bone broth! The ideal is just salt and maybe some ACV to pull out extra minerals from the bones but if seasoning is what you need, make sure to save this post and use the seasonings on the “low oxalate” side!⠀

🥩If you want the full list of low oxalate foods, visit @sknorton webpage and she has a beginner’s guide!⠀

🥘You can also get my gut healing bone broth guide with this graphic included!

Nutrition with Judy


  • Christine Horne
    October 21, 2021 at 10:25 pm

    Sally Norton believes in lowering oxalate gradually. But in your book you have us jump to full Carnivore. I’m concerned about excessive symptoms. But a friend says the longer I continue to eat some veggies and fruit the longer it will take to feel better.

    • Judy Cho
      November 4, 2021 at 9:09 pm

      Hi Christine, yes. Sally Norton and the low oxalate community believes in slowly reducing down the oxalate load. It’s very bioindividual. There are some people that go to zero and barely have any dumping. There are some that have dumping (and pretty badly) and then have to take it a bit slower. Dairy and citrus helps a lot with this too. I think in the 2nd edition, I’ll probably add a little note about, if you have oxalate sensitivities, you may want to cut down slowly…I know it’s not the definitive answer you’re looking for but for some doing a complete elimination is better than gradually decreasing.

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