Are Oxalates Secretly Stoning You?

Oxalates have been gaining attention in recent years due to their potential impact on health. In fact, Sally Norton MPH just came out with a great book on the topic of oxalates called, Toxic Superfoods. Many individuals may not be familiar with oxalates or the potential implications they can have on their well-being. In this article, we will explore what oxalates are and the role of oxalates in the body, and why we should be concerned about them. We will also delve into the connection between oxalates and autoimmune diseases, as well as how they contribute to the formation of kidney stones and cardiovascular diseases such as stroke and coronary heart disease. Moreover, we will discuss natural ways to reduce the body burden of oxalates through diet as well as natural supplements that can help reduce oxalate levels and provide insights on how to test for oxalates in the body.

Oxalates: What are They?

Before we delve into the potential dangers of oxalates, it is essential to understand what they are. Oxalates are naturally occurring substances that are found in many plants and foods we consume regularly. These compounds are highly reactive and can combine with calcium, forming crystals in the body. Oxalate crystals can accumulate in various organs, such as the kidneys, heart and the eyes, leading to potential health issues that can impact quality of life.

Oxalates are commonly found in foods such as kale, spinach, rhubarb, beets, and certain types of nuts. While these foods offer numerous health benefits, they also contain high levels of oxalates, which can pose a risk to some individuals. If you have a history of kidney stones or high levels of oxalates through previous testing, it is a good idea to increase your awareness of the potential impact of oxalates on your health and take the necessary steps to limit those vegetables in your diet. Kale shakes and chips might look good, but they might not be good for you!

Let’s take a closer look at some of the specific foods that are known to be high in oxalates. Spinach, for example, is a leafy green vegetable that is often praised for its nutritional value. It is rich in vitamins A, C, and K, as well as iron and calcium. However, spinach also contains a significant number of oxalates. While these compounds are generally not harmful to most people, individuals who are prone to kidney stones or have a history of calcium oxalate kidney stones may need to limit their intake of spinach and other high-oxalate foods. Wonder what Popeye’s oxalate levels are! It’s a good thing Popeye was filling up on canned spinach because canned and cooked spinach have fewer oxalates than raw spinach. Good to know!

Rhubarb is another food that is known for its high oxalate content. This tart and tangy vegetable is often used in desserts and jams. However, it is important to note that consuming large amounts of rhubarb can increase the risk of kidney stone formation in susceptible individuals. If you enjoy rhubarb (Yum! Think of strawberry rhubarb pie, who doesn’t love it), it is advisable to consume it in moderation and be mindful of your overall oxalate intake.

Beets, with their vibrant purple color and sweet flavor, are a popular addition to salads and smoothies. They are packed with essential nutrients like folate, potassium, and fiber. However, beets also contain oxalates, which can be problematic for those with certain health conditions. If you have a history of kidney stones or are at risk of developing them, it may be wise to limit your consumption of beets and opt for other vegetables that are lower in oxalates.

When it comes to nuts, some varieties are higher in oxalates than others. Almonds, for instance, are a nutritious and versatile nut that is enjoyed by many. They are an excellent source of healthy fats, protein, and fiber. However, almonds also contain oxalates, which can contribute to the formation of kidney stones. If you have a history of kidney stones or are concerned about your oxalate intake, you may want to consider choosing nuts that are lower in oxalates, such as cashews or macadamia nuts.

While it is important to be mindful of the potential risks associated with oxalates, it is worth noting that most individuals can safely consume foods that contain these compounds without experiencing any adverse effects. For those who are concerned about their oxalate intake, there are several strategies that can help manage and reduce the risk. These include drinking plenty of water, maintaining a balanced diet, and consulting with a healthcare professional for personalized advice.

What are Oxalates and Why Should We Be Concerned?

Oxalates, when consumed in excess, can lead to the formation of oxalate crystals in the body. These crystals can accumulate and cause various health problems. For individuals with a higher susceptibility to oxalate-related issues, it is crucial to be aware of the potential risks and take steps to manage their oxalate intake.

Oxalates can contribute to kidney stone formation, which is a painful condition affecting millions of individuals worldwide. Kidney stones are hard deposits that form in the kidneys when there is an excess of oxalate and other substances in the urine. These stones can vary in size and shape, causing severe pain and discomfort when they pass through the urinary tract. In some cases, surgical intervention may be required to remove large or obstructive stones.

Moreover, oxalates have been linked to other health concerns such as inflammation, digestive issues, and oxidative stress. Inflammation is the body’s natural response to injury or infection, but chronic inflammation can lead to various diseases, including heart disease, diabetes, and certain types of cancer. Studies have shown that high levels of oxalates in the body can trigger an inflammatory response, contributing to the development or worsening of these conditions.

In addition to inflammation, excessive oxalate consumption can also affect digestive health. Oxalates can bind to minerals like calcium and form insoluble crystals, which can interfere with nutrient absorption in the gut. This can lead to deficiencies in essential minerals and vitamins, affecting overall health and wellbeing. Furthermore, some individuals may experience digestive symptoms such as bloating, gas, and abdominal pain when consuming foods high in oxalates.

Oxidative stress is another concern associated with high oxalate levels. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases. Oxalates have been found to increase oxidative stress, potentially leading to cellular damage and an increased risk of conditions such as cardiovascular disease, neurodegenerative disorders, and cancer.

By being mindful of our oxalate intake, we can potentially reduce the risk of developing these health problems. It is important to note that not all individuals are equally susceptible to oxalate-related issues, as factors such as genetics, gut health, and overall diet play a role. However, for those who are prone to oxalate-related complications, it is advisable to consult with a healthcare professional or registered dietitian to develop a personalized dietary plan that balances oxalate intake with other nutritional needs.

The Role of Oxalates in Autoimmune Disease

Emerging research suggests a potential correlation between oxalates and autoimmune diseases. Autoimmune diseases occur when the immune system mistakenly attacks healthy cells and tissues. This complex group of disorders includes conditions such as rheumatoid arthritis, lupus, multiple sclerosis, and Crohn’s disease, among others.

Oxalates, known for their ability to trigger inflammation, may exacerbate autoimmune conditions. These naturally occurring compounds are found in a variety of foods, including spinach, rhubarb, beets, and chocolate. When consumed, oxalates can bind to calcium and form crystals, which can then accumulate in various tissues and organs, leading to inflammation and tissue damage.

While more studies are needed to fully understand the link between oxalates and autoimmune diseases, researchers have made some interesting observations. For example, a study published in the Journal of Autoimmunity found that oxalates can activate certain immune cells, known as dendritic cells, which play a crucial role in initiating and regulating immune responses. This activation can potentially contribute to the development and progression of autoimmune diseases.

Furthermore, another study published in the Journal of Clinical Immunology discovered that oxalates can disrupt the delicate balance of gut bacteria, known as the gut microbiota. The gut microbiota plays a crucial role in immune system regulation, and any disruption in its composition can have far-reaching effects on overall health, including the development of autoimmune diseases.

Given these findings, it is worth considering that reducing oxalate consumption could potentially alleviate symptoms for individuals with autoimmune conditions. However, it is important to note that oxalates are not the sole cause of autoimmune diseases. These conditions are multifactorial, with genetic, environmental, and lifestyle factors all playing a role. Therefore, consulting with a healthcare professional is recommended to determine the appropriate dietary approach for managing autoimmune diseases in relation to oxalate intake.

In conclusion, while the role of oxalates in autoimmune diseases is still being explored, the emerging research suggests that there may be a potential correlation. Understanding the impact of oxalates on immune system function and gut health is crucial in developing effective strategies for managing autoimmune conditions. By considering the role of oxalates in the context of a comprehensive treatment plan, individuals with autoimmune diseases can work towards improving their overall well-being and quality of life.

Understanding the Oxalate-Kidney Stone Connection

One of the most well-known associations with oxalates is their contribution to the formation of kidney stones. Kidney stones are hard deposits that form in the kidneys and can cause severe pain and discomfort. Oxalate crystals can combine with calcium in the urine, forming solid stones over time.

Individuals prone to kidney stones should be cautious about their oxalate intake and take steps to reduce their risk. It is crucial to maintain adequate hydration, consume a balanced diet, and be aware of foods that are high in oxalates to minimize the oxidative stress kidneys are subjected to due to the excess body burden of oxalates. Additionally, regular check-ups with a healthcare professional can help monitor and manage kidney stone risk.

Natural Supplements to Reduce Oxalates

Reducing oxalate levels in the body can be challenging solely through dietary modifications. However, certain natural supplements, when used alongside a healthy diet, may help in reducing the impact of oxalates. These supplements include calcium citrate, magnesium, and vitamin B6 as well as certain strains of probiotics.

Consulting with a healthcare professional  of your choice is essential before incorporating any supplements into your routine, as they can provide personalized guidance based on your specific needs and medical history.

How to Test for Oxalates in Your Body

Testing for oxalate levels in the body can provide valuable insights into your overall health and potential risks. There are several tests available that measure oxalate levels in urine, blood, or tissue samples. The Organic Acid Test from Mosiac Dx does test for oxalate levels. An Organic Acid Test can help determine if your oxalate levels are within a healthy range or if further measures need to be taken to manage your intake. Order your own Organic Acid Test (OAT) here.

Be sure to discuss your concerns related to oxalates with your health care provider. By knowing what oxalates are in concert with understanding the importance of knowing what your oxalate levels are, you can make informed decisions and take appropriate actions to safeguard your health. You don’t guess how much gas you have in your gas tank (I hope), don’t guess what your oxalate levels are especially if you are symptomatic. A few symptoms of hyperoxaluria (elevated oxalate levels):

What are the symptoms of hyperoxaluria?

• Pain in the lower back or flanks (sides) of body. ….
• Hematuria – blood in the urine.
• Experiencing pain when urinating.
• Difficulty or unable to empty your bladder.
• Feeling the need to urinate more often.
• Fever/chills.
• Urine that smells unusual or looks cloudy.

Conclusion

Oxalates, while naturally occurring, can have a significant impact on our health if not properly managed. By understanding the potential risks associated with oxalates and implementing practical strategies, such as reducing intake and considering natural supplements, we can minimize the negative effects they may have on our bodies. Regular testing and monitoring can further contribute to maintaining optimal health. Keep in mind that individual needs may vary, and consulting with a healthcare professional is crucial for personalized guidance and advice.

The information provided in this blog is intended solely for informational and educational purposes. It should not be considered medical advice, diagnosis, or treatment. Please discuss specific health conditions and concerns with your health care professional.

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