People blame oxalates for everything from kidney stones to joint pain. As a result, they avoid antioxidant-rich foods such as spinach, almonds, and berries.
Because of the misunderstanding, people avoid some of the most nutrient-packed, antioxidant-rich foods essential for nerve health and vitality. But scientific evidence reveals the truth about oxalates.
What are Oxalates?
Oxalates, or oxalic acid, are natural compounds in many plant foods. Plants produce oxalates as a way to protect themselves from pests.
Commonly, you find them in foods like,
- Leafy greens (spinach, swiss chard, beet greens)
- Nuts and seeds (almonds, cashews, and sesame seeds)
- Vegetables and fruits (beets, sweet potatoes, rhubarb, okra, figs, blackberries, kiwi fruit, and star fruit)
- Legumes (soybeans and peanuts)
- Certain grains (buckwheat and quinoa)
Oxalates are not found just in food; You can also find oxalates in cacao, dark chocolate, black tea, and turmeric.
How Do Oxalates Accumulate in the Body?
In our bodies, oxalates serve no purpose, and under the wrong conditions, they can cause problems.
These compounds bind the minerals in the body, such as magnesium and iron, and trace minerals, like zinc and copper, which can contribute to deficiencies.
The most alarming concern for many is when they bind to calcium in the body to form calcium oxalate crystals, resulting in kidney stones. Besides this, the excess can lead to other health problems like elevated chronic pain and inflammation. They can also exacerbate conditions like fibromyalgia and vulvodynia (or chronic vulvar pain).
But that does not mean you should stop eating foods high in oxalates. The risk is small and easily mitigated.
Common Reasons for Oxalate Buildup
Oxalates do not cause problems for 80-90% of the population because the body naturally flushes them out. Only 10-20% of the population is susceptible to oxalate buildup through Secondary Hyperoxaluria.
The factor that can contribute to accumulated oxalates in your body is,
Dehydration
When you do not drink enough water, your urine volume decreases, resulting in larger concentrations of oxalates in your urine. Dehydration increases the risk of oxalate crystal formation, especially in the kidneys, which can lead to kidney stones.
On the other hand, proper hydration causes the oxalates to dilute, and the body easily flushes them out, preventing kidney stones.
Gastrointestinal Disorders
Normally, oxalates are excreted in the stool, but damage to the gut lining causes oxalates to pass into the bloodstream, causing more buildup in the body.
This problem often occures when people suffer from leaky gut syndrome, Crohn’s disease, or IBS.
Gut Dysbiosis
Gut dysbiosis goes hand in hand with poor gut health. When you have an imbalance of gut bacteria, meaning you have more bad bacteria than good bacteria, the oxalic acid cannot break down and builds up in the body.
The most common symptoms are
- Excessive gas production and bloating (especially after meals)
- Diarrhea or constipation
- Food intolerances or sensitivities
- Skin problems (acne, eczema, and rashes)
- Frequent UTIs or yeast infections
If you struggle with these symptoms, please check with your doctor to see if you might have gut dysbiosis.
Low Calcium Intake
Another contributing factor is low calcium intake. Calcium binds with oxalates in the gut, preventing their absorption into the bloodstream. You then excrete the calcium-bound oxalate through your stool. If you have low calcium intake or are deficient, more oxalates enter the bloodstream, where they accumulate in the kidneys, resulting in kidney stones.
Vitamin B6 and Magnesium
B6 and magnesium deficiencies also elevate levels because these nutrients are needed to break down oxalates.
Other Causes
Other factors that result in oxalate buildup are
- Liver disease
- Kidney disease
- Genetic disorders like Primary Hyperoxaluria
Primary Hyperoxaluria is a rare genetic disease in which oxalates build up extremely high due to a lack of specific enzyme needed by the liver to breakdown oxalates. It only affects one in one million people.
24-hour Urine Oxalate Test
A few different medical tests determine if you have elevated levels. The most popular is the 24-hour urine oxalate test.
The test measures the oxalate excreted in the urine. It is the most direct method of assessing the levels in the body. A couple of things to note when doing this test.
First, before the test, you should avoid high-oxalate foods for 48 hours. This will give the most accurate baseline of how well you excrete these compounds from the body. Otherwise, your test results will be skewed by the recent high intake of oxalate rich foods and does not indicate whether or not the body breaks them down properly.
Lastly, stay well hydrated before doing the test. Dehydration can concentrate oxalates in the urine and potentially skew results.
How to Reduce Oxalates & Enjoy Nutrient-Rich Foods
If you take the test and are in the oxalate-sensitive group and your body does not flush them out, it does not mean you should strictly avoid high-oxalate foods.
There are simple ways to increase the breakdown of oxalates and prevent absorption into the body, even for sensitive people.
Drink More Water
The cheapest and easiest method is to drink more water. Water flushes out oxalates and reduces the risk of crystal formation in the kidneys. We recommend drinking 2-3 liters of filtered water daily.
Always drink filtered water, not tap.
Increase Calcium Intake
Combining high-oxalate foods with calcium-rich foods, like almonds with yogurt or spinach with cheese, helps lower levels. Calcium binds with oxalates in the digestive tract, preventing absorption into the bloodstream and reducing the risk of forming kidney stones.
Cook High Oxalate Vegetables
Oxalates are primarily water-soluble. Depending on the cooking time, boiling high-oxalate foods can remove up to 87%. We recommend discarding the water after boiling.
While less effective than steaming vegetables, steaming still removes up to 50% of these molecules, depending on the food.
Boil and Soak Nuts
Soaking nuts removes oxalates and also breaks down phytic acid (an antinutrient that interferes with nutrient absorption). Up to 20% are removed.
Combining boiling with soaking is the most effective way to remove oxalates from any nut.
For example, we recommend soaking almonds for 8-12 hours. After you discard the water, boil the almonds for 10-15 minutes.
Then, you dehydrate the nuts to restore their crunch factor. Different types of nuts require different soaking times. We recommend googling to find the best times for each type of nut.
Take Calcium Supplements
We know that 50% of the adult population is deficient in calcium. We highly recommend adding a daily calcium supplement and drinking the required amount of water, which automatically prevents oxalate absorption.
Oxalates might be misunderstood, but many of these foods are true powerhouses packed with antioxidants, minerals, and nutrients.
Rather than fearing these foods, we can learn how to work with them. By staying hydrated, balancing your diet with calcium, and using simple preparation techniques, you can enjoy all the benefits of these nutrient-rich foods without worry.
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