Food Freedom Friday Edition 366 - Oxalates

When it comes to getting healthy, there is great emphasis on eating plenty of fresh produce, whole foods, vegetables and fruits. Oxalates are compounds that naturally exist in many food items. Often found in food considered healthy – such as spinach and almonds – oxalates can cause digestive issues. Oxalates often give foods their bitter taste and are thought to be compounds meant to protect the plant from predators.

Unfortunately, oxalates are indigestible. In a healthy digestive tract, they are metabolized by good gut bacteria and excreted as a waste product in the stool. When passing through the gastrointestinal tract they can contribute to common gut issues such as constipation, gas, bloating, diarrhea, and more.  Furthermore, oxalates bind to metal ions and form precipitates, which can cause problems. In the case of calcium, this combination can result in kidney stones. Oxalates form into sharp edged crystals that can cause pain as they are stored throughout the body. They can also cause other health issues and chronic illnesses.

Foods that are highest in oxalates include:

·       Sesame seeds

·       Spinach

·       Rhubarb

·       Rice bran

·       Bran flakes

·       Almonds

·       Miso soup

·       Navy beans

·       Beets

·       Dark chocolate

·       Berries

·       Potato chips

·       French fries

·       Nut butters

Causes Of Oxalate Sensitivity

There are several things that can contribute to oxalate sensitivity, one of the biggest of is gut dysfuction and intestinal permeability, also known as leaky gut. If the gut is unhealthy, an excess of oxalates can be absorbed into the body instead of being filtered out. This can lead to high oxalate levels which affect every organ of the body. As more oxalates flood the body they can begin to build up and cause unwanted symptoms.  Food intolerances, Candida, H. Pylori infections and some prescription medications can all contribute to leaky gut.

The digestive tract needs healthy gut bacteria to metabolize oxalates properly. If the gut microbiome has been compromised, it may not be able to break down oxalates effectively. This is because the exact species of healthy bacteria that breaks down oxalates is often wiped out by factors including antibiotic use.

Yet another potential cause of oxalate sensitivity is a genetic disorder which causes the body to produce far too many oxalates. This rare genetic disorder, known as Primary Hyperoxaluria is an inherited condition in which the liver produces too little of a special enzyme that prevents the body from overproducing oxalates.

Unfortunately, the connection between common health complaints and high levels of oxalates is rarely recognized by doctors resulting in many remaining unaware of the root cause of symptoms.  This can lead to frustration for patients who are looking for symptom relief and cannot get a proper diagnosis.

Some may decide to change their diet and lifestyle to help overcome their nagging health complaints. But this could make them feel even worse. Plant foods tend to be rich in oxalates. With many of the most popular “healthy” foods contain high levels of them. As those struggling with a sensitivity to them increase the consumption of these foods, in an attempt to eat healthy, it can worsen their symptoms. Green smoothies filled with spinach, berries and nuts may actually cause pain to increase and fatigue to worsen instead of helping the body to heal. 

Oxalates And Digestion

As a rule, you want to avoid absorbing oxalates. If oxalates pass through the GI tract without causing problems, then they of little concern. A major worry is when oxalates are consumed alongside a gut condition, like leaky gut syndrome, which could increase the number of oxalates absorbed by the body.

Those with regular kidney stones have been found to have a higher rate of oxalate absorption. Probiotics have been shown to reduce the absorption rate of oxalates, probably through improved gut health.

Signs Of Oxalate Sensitivity

If you are not experiencing issues with your gut and are generally healthy, there is no need to worry excessively about oxalate intake. If you happen to be adding handfuls of spinach to your smoothie each day, you might want to consider moderating your intake, even if you don’t have any issues yet.

In general, those who are affected by recurrent kidney stones, gut issues, autoimmune disease, and other chronic conditions should examine their oxalate intake. If you have any of the following conditions, you might want to try scaling back you oxalate intake to see if it affects your health positively.

Kidney stones

Oxalates are best known by doctors for contributing to kidney stones.  Although there are several different type of kidney stones, those caused by calcium oxalate account for approximately 75-80% of all kidney stone cases.  These kidney stones occur when calcium and oxalate concentrations in the urine become too high and cannot be diluted. The result is the formation of calcium oxalate crystals in the kidneys. After time, the crystals grow as and they become painful kidney stones.

Thyroid conditions

If levels of oxalates in the body become high, the natural response of the body is to try to store some away in different organs. The thyroid is one where the oxalates are stored.  In fact, research has revealed that oxalate crystals can be found in the thyroid of almost 80% of adults. The older the patient, the more concentrated the crystals in the thyroid appear.  As the crystals grow in the thyroid they begin to cause a malfunction and ultimately lead to hypothyroidism.

Vulvodynia

Vulvodynia is a disorder that causes chronic inflammation and pain for women throughout the female genitalia. This condition can be debilitating for the women who suffer from it. Success in reducing or reversing the symptoms of Vulvodynia are possible with a low-oxalate diet.

Fibromyalgia

Fibromyalgia is characterized by muscle and joint aches and pains throughout the body that don’t seem to have a physiological cause. This pain can compromise quality of life and can be accompanied by chronic fatigue, brain fog, hormone imbalance, insomnia and headaches. Many who have struggled with the pain of fibromyalgia have actually found relief when adopting a low-oxalate diet.

Candida

While oxalates are found in plants and are created in the human body, there is one additional source: They are also produced by fungus and mold spore. It comes as no surprise that chronic Candida issues and oxalates tend to go hand in hand. It is common to find that if you are diagnosed with a fungal Candida infection you will also have high levels of oxalates.  If a Candida sufferer is eating a diet rich in oxalates, it can inhibit and hinder attempts to heal Candida overgrowth with a diet free of grains and sugar and using anti-fungal supplements.

High oxalates in the body create systemic inflammation throughout the body. This keeps the immune system busy fighting the inflammation so that it is not functioning optimally. If the immune system is not working at its best, it makes conditions much better for Candida overgrowth to remain out of control.

Benefits Of Oxalates

Oxalates are not completely understood, though studies suggest they could behave as chelating agents, meaning they help prevent toxin absorption by binding to harmful substances.

Oxalates could also work like fiber. At one point in time it was assumed insoluble fiber wasn’t good for you because it could not be absorbed. Current research has shown there are many benefits to insoluble fiber, including bulking up stool and aiding in moving waste through digestion.  

The uncertainty surrounding the exact nature of oxalates means you don’t need to over worry about them, though they are important to be aware of – everyone reacts differently to oxalates and you may or may not be affected.

Reducing The Impact Of Oxalates

Up until recently, most people were only aware of oxalates if they struggled with kidney stones but oxalates can have other unwanted impacts on the gut.

If you consider yourself a healthy eater but somehow struggling with gut issues (maybe you also eat a ton of spinach), consider taking steps – similar to those with kidney stones to reduce the impact of oxalates on your digestion:

·       Avoid high oxalate foods – A pretty obvious recommendation. The biggest culprits here are spinach, almonds, dark chocolate, beets, nuts, and nut butters.

·       Cook oxalate containing food – When you cook or soak oxalate containing foods such as beans and spinach, you reduce the oxalate levels. This is why those on an all raw diet may have an increased chance of health issues caused by oxalates.

·       Heal your gut –If you experience gas or bloating after eating, constipation, diarrhea or any other issue that occurs regularly, consider a gut healing protocol. When your gut is not functioning optimally it can result in poor nutrient absorption, which can compound over time and cause a cascade of health consequences. When your gut is impaired it can make it more sensitive to oxalates and vice versa – too many oxalates can lead to impaired gut health.

·       Take Calcium – Calcium Citrate loves to bind with oxalates, which makes a larger molecule that passes through the digestive tract without absorption. Add more calcium rich foods to your diet, and if you can pair the two that’s even better. Try adding cheese to your spinach salad or enjoy a little Greek yogurt with your almonds and berries.  You can also take Calcium Citrate 250mg per meal.

·       Consider your vitamin C intake – For people with recurrent kidney stones, typically the advice is that you reduce or limit your vitamin C intake because it has been shown to increase the overall risk of developing kidney stones. However, studies have demonstrated that vitamin C may increase the number of oxalates you excreted in urine. It may be beneficial for reducing oxalates in the body overall, especially when not affected by kidney stones.

It is important to be aware of the impact that oxalates have on people with an oxalate sensitivity. The symptoms of this sensitivity can be overcome with the proper protocol, which may include dietary changes, stress management, gut healing and proper supplementation. A practitioner who is trained in oxalates can help you to find the right protocol to help you overcome a oxalate sensitivity. If you’re struggling to put your finger on the cause of your digestive issues, you should consider oxalates.