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The health and wellness community has had its eyes on oxalates and their impacts on health. Hiding in your favorite foods, these naturally occurring compounds have been linked to a variety of health conditions. For some, oxalates can cause little to no reaction. Others may need to seriously consider limiting their exposure to high-oxalate foods as it may be the hidden roadblock keeping them from optimal health.
Have you been dealing with persistent gut issues or joint pain? Any uncomfortable symptoms that seem to have no clear cause? Oxalates may be the culprit.
Overview on Oxalates
Oxalates are found in all types of foods but are especially high in plant-based products. While some people can consume moderate amounts of oxalates and have little-to-no reaction, others may experience serious symptoms with even low levels of oxalates. For those prone to oxalate overload symptoms, consider limiting your exposure to foods high in oxalates.
Oxalic acid binds with minerals like calcium to make an insoluble compound called oxalates. This compound has a crystalized form that should pass through the digestive system and be passed as waste. However, in those with a compromised gut, the oxalate crystals can get lodged in tissues throughout the body and cause discomfort, pain, and health problems in their wake.
Associated Conditions
Various health conditions have been associated with oxalates. Understanding the various ways oxalates can impact health and amplify conditions may help those struggling with unexplained and persistent conditions and improve their quality of life.
Health concerns associated with oxalates Include but are not limited to…
Arthritis
Much like the connection with gout, arthritis can be exacerbated by oxalates. Crystal deposition in the joints causes inflammation and pain. The joints can lose elasticity, stability, and strength with long-term exposure. With existing arthritis, the symptoms can severely worsen.
Bone Health Issues
Much like the connection with gout, arthritis can be exacerbated by oxalates. Crystal deposition in the joints causes inflammation and pain. The joints can lose elasticity, stability, and strength with long-term exposure. With existing arthritis, the symptoms can severely worsen.
Digestive System Problems
If you already have preexisting gastrointestinal sensitivities or conditions, you are much more likely to experience adverse effects from oxalates. Conditions like inflammatory bowel syndrome (IBS) or leaky gut can cause a magnifying effect on oxalate overload symptoms. Those with a compromised gut lining may absorb more oxalates, intensifying the harmful impacts of high-oxalate levels. .
Fibromyalgia
From the previous examples, it is clear to see that oxalates can be outright painful. Fibromyalgia is explained as widespread pain, fatigue, difficulty sleeping, and impaired memory or concentration. These symptoms align with the effects of oxalate buildup. Additionally, it has been speculated that those with existing fibromyalgia have a weaker defense against oxalate absorption, so symptoms can be further magnified.
Gout
Oxalates have been found to seriously worsen or closely mimic symptoms of gout. Oxalates can reduce uric acid metabolism (the main perpetrator of gout), causing more uric acid to inflame the joints. This is sometimes referred to as “oxalate gout”.
Hyperoxaluria and Oxalosis
Hyperoxaluria is a condition where there are excessive levels of oxalates in the urine (levels exceeding 40-45 mg per 24 hours). There are two types of hyperoxaluria: primary and secondary. Primary hyperoxaluria is when a rare genetic mutation causes an overproduction of oxalates. Secondary hyperoxaluria is caused by increased dietary intake of oxalates or increased oxalate absorption. Both types can lead to a myriad of conditions, like kidney stones, kidney disease, and urinary tract infections.
Extreme cases of hyperoxaluria, particularly the primary variety, can lead to oxalosis, an extreme oxalate buildup in the body. The kidneys become overwhelmed and can no longer filter oxalates, resulting in the crystals spreading through the body. Along with the kidneys, oxalosis can affect the heart, blood vessels, bones, joints, skin, and eyes.
Kidney Stones
The most famous consequence of long-term exposure to high levels of oxalates is kidney stones. Normally, when oxalates combine with calcium, they are dissolved once they reach the kidneys and painlessly pass through the urine. When oxalate levels are too high, they crystalize in the kidneys and can be extremely painful to pass and cause further urinary issues.
Chronic Kidney Disease
If someone consistently has high oxalate levels, calcium-oxalate crystals can deposit in kidney tubules and cause inflammation, fibrosis, and serious damage to kidney function. This chronic/acute kidney disease is called Oxalate Nephropathy.
Oxalate-related kidney damage can become a vicious cycle as the kidneys become less effective at ridding the body of oxalates, leading to increased oxalate crystal buildup. In many cases, oxalate nephropathy can cause progressive kidney dysfunction and an increased risk of end-stage renal disease (ESRD). Those suffering from ESRD may need dialysis or a kidney transplant.
Vulvodynia
There may be a relationship between oxalates and vulvodynia, a chronic pain condition affecting the vulvar area that is characterized by burning, stinging, irritation, or rawness. While oxalates may not cause vulvodynia, they may worsen symptoms in sensitive individuals. Therefore, reducing oxalate intake could be worth investigating for people experiencing this condition.
Improve Health Through Oxalate Awareness
There are many ways in which oxalates can cause or intensify existing conditions. Luckily, there are simple yet effective practices that can significantly improve symptoms.
Limit Oxalate Intake
A low oxalate diet (LOD) drastically reduces the total oxalates for your kidneys to process. A LOD consists of substituting high oxalate foods with low oxalate options. For example, you might replace spinach with kale or lettuce. With consistently low oxalate intake, your body will begin to pass the stored oxalate crystals in your body. It is important to note that too drastic of a shift in oxalate intake can cause oxalate dumping which can acutely worsen symptoms. Less oxalates in your system will greatly improve conditions, especially hyperoxaluria, and oxalosis.
Supplement Nutrients
Oxalates bind to minerals like calcium and magnesium, so increasing your intake of these nutrients is highly beneficial for two key reasons. The first is avoiding deficiencies, particularly with calcium, since oxalates can significantly reduce the calcium that is absorbed and used throughout the body. The second reason is that oxalates cannot be absorbed when combined with calcium. Having sufficient calcium in your system ready to bind with oxalates will further limit oxalate buildup in your system.
Food Preparation
Unlike most other antinutrients or toxic food elements, oxalic acid is difficult to reduce by preparation. Boiling and discarding the water showed the best reduction, but other valuable nutrients were also lowered. Steaming seemed somewhat effective, but efficacy was as low as 5%. Both methods’ effectiveness showed wide variance.
Keep It Simple
Find low-oxalate recipes and track your oxalate intake with the Primally Nourished™ Recipe Database. Set your preferred oxalate limit, curate countless compatible recipes, and automatically manage your weekly oxalate intake. Learn More.
Summary
While oxalates are natural and innocuous to some, they can be the main culprit to another’s poor health. Many conditions have a connection to oxalates. Oxalate crystals can be deposited all over the body and can cause serious damage. From the well-known impacts on kidney stones to the less common connection to decreased bone health, limiting oxalate intake can change lives. Oxalates should be considered and ruled out for their variety of harms to the body for kidney, gut, bones, joints, and other conditions. To be sure oxalates aren’t causing you grief, consider a low-oxalate diet and ensure you have a proper intake of beneficial minerals.
For more in-depth info on oxalates and tracking to help reduce your intake, try the complete Primally Nourished suite risk-free for 14-days (no payment info required)!. Learn More.
Sources
https://primallynourished.com/u/food-facts#food-intolerances_oxalates
https://sallyknorton.com/painful-gout-and-oxalates/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8825217/#:~:text=Oxalate
https://pubmed.ncbi.nlm.nih.gov/19779706
https://www.transformationhealth.com.au/post/ouchy-oxalates
https://www.vulvarpainclinic.com/how-nutrition-and-lifestyle-changes
