In the realm of health and wellness, there’s a concept as ancient as time itself, yet as relevant today as it was millennia ago: “Let food be thy medicine and medicine be thy food.” These words, attributed to Hippocrates, the father of medicine, ring truer than ever given our modern understanding of nutrition and its impact on our health and well-being.
For me, this principle became more than just a saying; it became a lifeline. My own health journey, marked by a harrowing kidney malfunction that ultimately became a catalyst for profound transformation, led me to delve deep into the intricate relationship between food and health. And one intriguing topic that emerged from that exploration is that of oxalates.
Oxalates, you say? What the heck is an oxalate? If you’re scratching your head in confusion, you’re not alone. But fear not, because today, I’m here to unravel the secretes of oxalates and shed light on their significance in our diets.
Oxalates are natural compounds found in plants (vegetables, fruits, nuts and even grains). Plants need oxalates to protect themselves, they employ oxalates as a defense mechanism. But, us humans don’t need oxalates. In fact our bodies produces oxalate as waste as a normal metabolic process. And when we eat plants high in oxalates, we also introduce (more) oxalates to our bodies.
Most human bodies handle oxalates without issue. However, for some individuals, poor oxalate metabolism or oxalate intolerance can spell trouble, leading to chronic inflammation and a host of other unpleasant symptoms, such as kidney stones, urinary tract irritation (or urgency to urinate), abdominal problems such as constipation or diarrhea and even sleep disturbances or lethargy to name a few. And lucky me, I’m one of those individuals.
There are many reasons we may have poor oxalate metabolism or oxalate intolerance. We won’t do a deep dive into those things here. But at a high level, you could have oxalate intolerance due to an imbalance of bacteria in the gut (also known as gut dysbiosis), lack of oxalate metabolizing bacteria in the gut/intestines, candida, low vitamin B6, low glutathione, high oxalate consumption, dehydration or even a type of gene mutation. can cause high oxalates in humans.
High concentrations of oxalates in the urine isn’t a good thing. In fact it can form oxalate crystals and potentially kidney stones – something I learned about first hand!
From inflammation and kidney stones to urinary tract irritation, abdominal discomfort such as constipation or diarrhea, irritation of the female genetalia, histamine challenges (hives), or even problems sleeping, our bodies often send clear signals when something’s amiss, and we need to tune in and pay attention to those signals.
But, here’s where things get sideways. It’s both intriguing and dare I say, frustrating that many of the healthiest foods on the planet happen to be rich sources of oxalates. Yes, you read that right! Foods that we often honor for their nutritional value can, in some cases, exacerbate health issues related to oxalates. Think foods like spinach, Swiss chard, beets, olives, raspberries, grapefruits, almonds, chocolate, oatmeal, brown rice, beans and even black tea – which are all high in oxalates and staples in many health-conscious diets, including my own.
But before we swear off these foods altogether, let’s talk solutions. The goal isn’t to eliminate all oxalates because so many plant-based foods high in oxalates are actually good for the body in other ways.
So, what’s the game plan? Really managing oxalates in the diet doesn’t really have to be complicated. Fear not, fellow foodies, there’s hope! You can adopt relatively easy changes in your diet to lower your oxalate levels.
First off, knowing what foods are high in oxalates is is the first step. Once you know that, you can identify which of those high oxalate foods you are eating and from there, you can swap out higher oxalate foods for lower oxalate foods.
Also understanding that cooking techniques can neutralize oxalates to strategic food swaps and supplements that support optimal metabolism, there’s a myriad of ways to navigate the oxalate conundrum and they are all right at our finger tips. Here are some of the practical strategies that I’ve implemented to reduce the oxalate levels in my own body:
- Cook leafy greens or cruciferous veggies to help to break down Oxalates.
- Substitute high oxalate foods with low oxalate foods such as substituting Bok Choy for spinach in recipes.
- Soak nuts, seeds and beans to reduce the amount of oxalates from those foods.
- Drink lemon juice.
- Eat more foods with probiotic properties. These foods include things like unsweetened organic yogurt, kefir, sauerkraut, kimchi, miso and pickles (not fermented in vinegar).
- Drinking more water can help because it helps you flush oxalates from your system.
- Consuming foods high in calcium helps move oxalates out of the body (and eating calcium doesn’t necessarily mean eating dairy – you can eat things like broccoli, and Bok Choy).
- I also take calcium citrate and magnesium supplements which my doc says can help reduce oxalates.
As I reflect on my own journey, I’m reminded of the power we wield over our health, often through the simple choices we make around food. Each bite we take is an opportunity – a chance to nourish not just our bodies, but our souls. So let us embrace the wisdom of Hippocrates, and heed that wisdom of the ages, embracing food not just as sustenance, but as a potent elixir for vitality and well-being.
Remember that knowledge is power, especially when it comes to your health. The journey to vibrant health does not need to be a solitary one. Together, armed with knowledge, and awareness and fueled by intention, we can chart a course towards a future where wellness is not just the destination, but a way of life. Together we can navigate the complex terrain of nutrition with confidence and grace. So here’s to embracing food that nourishes not just our bodies, but our souls, one delicious bite at a time.
If you want my full list of high and low oxalate foods, just email me HERE, click on “contact: and put the word OXALATE in the subject line, and I’ll drop my spreadsheet to your inbox, free of charge.
If you want to read my blog post about plant based Calcium, click HERE. (Note you’ll need to make some modifications to some of the foods referenced in the article such as soaking nuts and beans before consuming to achieve your goal of reducing oxalates.)
Eating healthy can be delicious—and the journey to a healthier, happier you is so worth it. I know because I lived it.
I stopped chasing weight loss and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine.
I tell the whole story in my book. Click HERE for more info.