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Oxalate is a naturally occurring molecule found in abundance in plants and humans. It’s not a required nutrient for people.

Consuming high amounts of oxalates can have negative effects on health, especially for individuals who are prone to developing kidney stones. Oxalates can bind with calcium in the body and form crystals, which can then accumulate in the kidneys and form kidney stones. Kidney stones can cause significant pain and discomfort and can lead to other complications such as urinary tract infections. People with inflammatory bowel disease (IBD), may also be more sensitive to the effects of oxalates

In addition to kidney stones forming and IBD, high levels of oxalates in the body can also interfere with the absorption of certain nutrients like calcium and iron, leading to deficiencies over time.

It’s important to note that not everyone will be affected by high oxalate intake, and many people can consume oxalate-rich foods without any negative effects.

There are several foods that are high in oxalates, including:

• Spinach
• Swiss chard
• Rhubarb
• Beets
• Potato chips
• French fries
• Nuts and seeds, such as almonds, cashews, and sesame seeds
• Chocolate
• Tea
• Soy products, such as tofu and soy milk
• Berries, such as raspberries and blackberries
• Grains, such as wheat bran and quinoa
• Some herbs and spices, such as parsley, turmeric, and cinnamon

(Boil oxalate-rich vegetables. Boiling vegetables can reduce their oxalate content by 30-87%, depending on the vegetable) –https://pubmed.ncbi.nlm.nih.gov/15826055/

It’s important to note that not all of these foods are necessarily unhealthy and can be part of a balanced diet. A tactic like “Oxalate dumping”, purging yourself of oxalate foods can also have a side effects.

Oxalate dumping is a term used to describe the process in which the body releases excess oxalates that have accumulated in the body over time. This can happen when a person with a high-oxalate diet or a condition such as hyperoxaluria, reduces their oxalate intake or undergoes treatment that helps remove oxalates from the body.

Some potential side effects of oxalate dumping may include:

1. Kidney stones: If a large amount of oxalate is released at once, it can increase the risk of kidney stone formation.
2. Gastrointestinal issues: Oxalate dumping can cause digestive discomfort such as bloating, gas, diarrhea or constipation.
3. Joint pain: Some people may experience joint pain as oxalates can cause inflammation in the body.
4. Fatigue: Oxalate dumping can sometimes cause fatigue as the body works to remove excess oxalates.
5. Skin rash: In rare cases, some people may develop a skin rash due to oxalate dumping.

It’s important to note that not everyone will experience these side effects, and they may vary in severity.

(https://www.healthline.com/nutrition/oxalate-dumping#bottom-line)

This does not mean avoid these foods, there are benefits to the consumption of oxalate rich foods in moderation, like many other food options.

 

Oxalates are natural compounds found in many plant-based foods, and they have several health benefits. Some of the potential health benefits of oxalates include:

1. May reduce the risk of chronic diseases: Oxalates are antioxidants, which can help reduce oxidative stress in the body and may help lower the risk of chronic diseases such as cancer, heart disease, and diabetes.
2. May support bone health: Oxalates are found in foods that are rich in calcium, such as spinach and kale. When calcium and oxalate combine in the digestive tract, they form calcium oxalate, which is a primary component of kidney stones. However, in small amounts, calcium oxalate can also contribute to the formation of strong bones.
3. May have anti-inflammatory properties: Some studies have suggested that oxalates may have anti-inflammatory properties, which can help reduce inflammation in the body and may be beneficial for individuals with inflammatory conditions such as rheumatoid arthritis or inflammatory bowel disease (interestingly too much or too little both have relative affects, this is where it’s up to the individual to assess their bodies response).
4. May support digestion: Oxalates are found in foods that are high in fiber, which can help support healthy digestion and may reduce the risk of digestive issues. Along with giving aid to their microbiome which is an entirely different topic to be discussed.

Some of the oxalate you eat can be broken down by bacteria in your gut before it can bind to minerals.

One of these bacteria actually uses oxalate as an energy source. This significantly reduces the amount of oxalate your body absorbs. However, some people don’t have much of this bacteria in their gut, because antibiotics.

What we consume constantly impacts how our body performed, more than the aesthetic presentation in the mirror. From physiological functions of our body effecting our brain to gut microbiome, we make decision to improve our overall health or lose our independence due to poor health decisions. The choice is yours.

For more information on nutrition or fitness check out our website: Dylanjengland.com