What’s the Issue with Oxalates?

What are Oxalates?

Oxalates are naturally occurring compounds found in many plant-based foods. They belong to a group of chemicals known as oxalic acid, and their salts and esters are referred to as oxalates. These compounds are present in various foods, including fruits, vegetables, nuts, seeds, and grains.

When consumed, oxalates can form crystals and bind with minerals, particularly calcium, creating insoluble compounds known as oxalate crystals. These crystals can accumulate in different parts of the body, posing concerns, especially for individuals prone to kidney stones or those with certain medical conditions.

While oxalates are a normal part of a balanced diet and have health benefits, individuals with a history of kidney stones or certain medical conditions may need to moderate their intake of high-oxalate foods. Additionally, people with autoimmune conditions or inflammatory diseases should be mindful of oxalate consumption.

Four Ways Oxalates Can Negatively Affect Our Bodies:

1. Promote Kidney Stones:
   • Dietary oxalates are key drivers of calcium oxalate kidney stones and kidney disease. Individual biology can predispose one to these problems, but even those without this predisposition are not protected against issues caused by oxalates in other parts of the body.
2. Cause Cellular Damage:
   • After consuming oxalate-rich meals, ions flow through the bloodstream, damaging cellular structures, generating oxidative stress, causing inflammation, and interfering with cellular energy production.
3. Create Harmful Crystals:
   • Calcium oxalate can transform into nanocrystals that damage cellular metabolism and potentially accumulate in tissues, forming larger microcrystals. These gritty residues create complex cleansing issues for tissues and the immune system.
4. Leach Minerals:
   • Oxalate ions can strip away minerals from our food, making an oxalate-rich diet inherently deficient in minerals, especially calcium and magnesium. Excess oxalate also increases the demand for vitamins B6 and B1, contributing to deficiencies in these nutrients.

Symptoms of Oxalate Toxicity:

High intake of oxalates can lead to toxic effects, including abdominal pain, gastroenteritis, diarrhea, vomiting, and coagulation abnormalities. Severe cases can be lethal at doses of 5 grams in adults. Common symptoms include:

• Cloudy urine
• Recurrent urinary tract infections or intense groin discomfort
• Irritable bladder, frequent nighttime urination, painful urination, or high urinary frequency
• Recurrent kidney stones
• Joint swelling, pain, or weakness, with bursitis, tendonitis, or arthritis
• Unexplained digestive discomfort or abdominal pain
• Brain fog, mood issues, and other neurological problems
• Signs of vasospasm (low blood flow): coldness, numbness, pain, Raynaud’s syndrome
• Mouth tingling, tooth pain, or tingling in the genitals, anus, or urinary tract
• Bone fractures without cause
• Slow or incomplete recovery from injury or surgery
• Mixed bone density
• Skin or vision problems

What is Oxalate Dumping?

Individuals who follow a low-oxalate diet should be aware that a drastic reduction in oxalate intake may lead to episodes of fatigue, dizziness, pain, and irritability, known as oxalate dumping. Studies have shown that excreting large amounts of oxalates can be harmful, causing renal damage. Symptoms include:

• Painful bowel movements
• Gritty stools
• Skin rashes or hives
• Mood swings
• Fatigue
• Dizziness
• Pain during urination
• Difficulty concentrating
• Cramps

Foods Containing Oxalates:

The amount of oxalates in foods varies widely. Here are some foods categorized by oxalate content:

High Oxalate Foods:

• Leafy Greens: Spinach, Swiss chard, kale, beet greens
• Nuts and Seeds: Almonds, peanuts, sesame seeds
• Fruits: Berries (strawberries, blueberries, raspberries), kiwi, fig
• Vegetables: Beets, sweet potatoes, okra
• Cocoa and Chocolate Products: Cocoa powder, dark chocolate
• Legumes: Soybeans, black beans
• Grains: Quinoa, buckwheat
• Other Foods: Tea, coffee, rhubarb

Lower Oxalate Foods:

• Vegetables: Asparagus, broccoli, tomato, fig, raspberry, cauliflower, apple
• Drinks: Water, coffee, diluted fruit juices

Tests to Diagnose Oxalate Issues:

• High Oxalic Acid on Organic Acid Test
• Invisible blood in the urine (found in urine analysis)
• Slightly elevated serum creatinine
• Glomerular filtration rate at the lower limit or below normal
• White or red blood cell counts at the lower end of normal or below
• Unexplained anemia
• Elevated glycolate and L-glycerate in the urine
• High plasma glyoxal

Managing Oxalate Intake:

To reduce oxalate intake and body production:

1. Avoid High-Oxalate Foods:
   • Cooked sorrel, raw and cooked spinach, cooked beet or Swiss chard leaves, almonds with skin, chia seeds, cooked buckwheat, dark chocolate, roasted sweet potatoes, and roasted potatoes.
2. Choose Lower Oxalate Alternatives:
   • Vegetables: Cabbage, zucchini, onions, mushrooms, turnips, escarole, lettuce, cucumber, endive, peppers
   • Drinks: Water, coffee, fruit juices (in small amounts or diluted)
   • Spices: Herbs, horseradish, chili, mustard, cardamom
   • Fruits: Blueberries, cherries, coconut, dates, apples, plums, grapes, peaches, mangoes
   • Legumes: Soaked and cooked white beans, split or fresh peas, mung beans
   • Nuts and Seeds: Pumpkin and flax seeds

Natural Remedies:

• Citric Acid: Binds to oxalate crystals, aiding in dissolving deposits in the kidneys and other areas. Found in lemon juice (at least two a day) or as a supplement (potassium citrate or potassium-magnesium).
• Baking Soda: Increases urinary citrate and reduces inflammation. Take a quarter teaspoon between meals, three times a day if lemons or citrate supplements are not suitable.
• Vitamin B Complex: Deficiency in these vitamins increases internal oxalate production. Found in legumes, whole grains, eggs, and dairy products.

Conclusion

Managing oxalate intake is crucial for individuals prone to kidney stones or with certain medical conditions. Understanding oxalates’ impact on the body and making dietary adjustments can help mitigate potential health risks. Incorporating low-oxalate foods and natural remedies can support overall well-being and reduce oxalate-related issues.