Food can be the greatest healer, or the worst poison!
We are all truly individual, and what suits one person will not suit the next- the blanket statement that fruits and vegetables are good for you still stands… but with a caveat- some of these pant foods may be signalling your body to defend itself. Yes that’s right, activating your immune system! Some of these highly nutritious foods may in fact be ‘poisoning’ your body- enter the oxalates.
Inflammatory conditions, immune symptoms and mineral deficiencies can all be influenced by oxalates.
So what is an oxalate?
They are naturally occurring compounds that the body is also able to synthesise from various dietary sources.
So where do we find them?
Fruit- although mostly low in oxalates, some have higher concentrations than others. Citrus and raspberries are high when compared to apples and melons.
Vegetables- Root vege like beetroot and turnips, rhubarb, spinach and artichokes are high in oxalates, with lower levels in things like broccoli, cucumber, mushrooms and spring onions. Super high in the leafy parts!
Dairy- mostly low in oxalates.
Grains- Whole-wheat, oats, brown rice and cows cows are all high in oxalates. Whereas flaxseed and at bran are much lower.
Meat & Fish- most meats and fish are low in oxalates- except Tuna which os high. Meat substitutes like soy and tofu are super high.
Seeds & nuts- Super high in almonds and most other nuts and seeds.
Oxalates are also in lots of processed foods and beverages.
Some key points
Oxalates taste chalky- the oxalate in the plant is activated as a defence against predators- that’s why its so high in the leafy parts.
Oxalates are highly reactive with minerals including sodium, potassium, magnesium and calcium and can combine with calcium and solidify in the kidneys and urinary tract- think kidney stones and urinary tract infections. In fact 75% of kidney stones are actually derived from calcium oxalate.
The thyroid can become a point of storage when the body cannot break down oxalates- like saving it for a rainy day! Unfortunately it bonds to T3, a hormone released form the thyroid and disrupts its function, like controlling body temperature, metabolism and heart rate.
So how can we remove/ reduce oxalates?
If you have healthy body systems, then you’ll most likely be able to cope with oxalate foods- think gut and immune systems. Though reducing or removing oxalate sources may benefit some people.
So minimising things like spinach, beetroot, grains, nuts, sweet potatoes and chocolate for 90 days will help. Then gradually reintroducing them over 90 days.
Are you sensitive to oxalates?
Inflammation and joint/ muscle stiffness
Kidney stones
Frequent UTI
Urgency incontinence
Vulvodynia
Constipation/ diarrhoea
Vitamin/ mineral deficiencies
Sleep issues
Histamine reactions
Dysfunction associated with sensitivity to oxalates:
Respiratory issues
Thyroid issues
Connective tissue issues
Immune system issues
Gut issues
So, what can you do to support yourself?
Avoid antibiotics where possible- they disrupt the microbiome so only use in emergencies.
Rotate your nutrition- ensure that you eat from different sources.Don’t eat the same things all the time!
Avoid nuts and grains- they’re high in oxalates so it makes sense.
Err on the raw side- overcooking vege reduces the valuable nutrient content- but blanching and sautéing will help to reduce the oxalate content.
Optimise vitamin D- set out in the sunshine and expose your skin daily. Obviously use sensible precautions like avoiding midday sun.
Look after your gut- Fulvic acid will support your gut health and works as a binding agent. Take first thing in the morning.
Drink- ensure that you are drinking good quality water to dilute oxalate concentration in the kidneys.
Zeolite- also liquid zeolite is a great way to reduce binding and to promote removal.
