Oxalates can have a detrimental impact on health by binding to minerals in the body.
High-oxalate foods like spinach and chard should be consumed cautiously to avoid long-term health consequences.
Managing oxalate intake requires individualized approaches based on tolerance levels and personal reactions.
Proper hydration, cooking methods, and lifestyle choices can support the body's detoxification process of oxalates.
Deep dives
Understanding the Dangers of Oxalates in our Diet
Oxalates, a set of chemicals found in many plants, can have a detrimental impact on our health. These chemicals, specifically oxalic acid, can bind to minerals and cause problems in the body. High levels of oxalates can lead to symptoms such as depression, irritability, fatigue, and various digestive issues. Foods high in oxalates include spinach, chard, beets, almonds, cashews, peanuts, and black and white beans. It is important to be cautious when consuming these foods, as excessive oxalate intake can lead to long-term health consequences. While there are no foolproof ways to remove oxalates from foods, boiling certain vegetables and discarding the water can help reduce oxalate content. Additionally, consuming calcium-rich foods can help bind oxalates and reduce absorption. It is crucial to be aware of the oxalate content in our diets and make informed choices to protect our health.
Personal Journey with Oxalates and Healing
The podcast episode shares Sally Norton's personal journey with oxalate poisoning and the impact it had on her health. Sally discovered that her years of consuming high-oxalate foods, such as rhubarb, sweet potatoes, and dark chocolate, contributed to chronic pain, arthritis, fatigue, and other health issues. When she adopted a low-oxalate diet, she experienced significant relief from her symptoms. However, the road to healing was not always straightforward, as oxalate crystals stored in the body contributed to inflammation and temporary discomfort. Sally's experience highlights the importance of understanding oxalates in our diets and making dietary changes to support optimal health.
Managing Oxalate Intake and Finding Individual Solutions
When it comes to managing oxalate intake, there is no one-size-fits-all approach. It is crucial to pay attention to individual tolerance levels and make adjustments accordingly. Cutting out the top offenders, such as spinach, chard, and beets, can be a good starting point. However, it is also important to explore potential sensitivities to other high-oxalate foods and make choices based on personal reactions. Some individuals may find relief by avoiding spicy foods or reducing consumption of certain spices. Experimenting with different preparation methods, such as boiling and discarding water, may also help in lowering oxalate levels in foods. The journey towards managing oxalate intake requires ongoing learning, self-awareness, and making informed decisions.
The Impact of Oxalates on Personalized Health
Understanding the impact of oxalates on our health requires a personalized approach. While there are general recommendations for managing oxalate intake, it is essential to listen to our bodies and pay attention to individual reactions. Some people may have specific sensitivities to certain high-oxalate foods, while others may be more tolerant. Exploring symptoms, keeping track of food choices, and seeking professional guidance can help individuals tailor their diets to their specific needs. By making informed decisions and being mindful of oxalate content, individuals can take control of their health and minimize potential oxalate-related issues.
Oxalates: The Hidden Dangers in Our Diet
Oxalates, commonly found in various foods, can have harmful effects on our health. Contrary to the belief that renal failure is necessary for oxalate accumulation, studies show that 85% of people have oxalate crystals in their thyroid gland by the age of 50, despite not having renal failure. Consuming trigger doses of oxalates, such as an ounce and a half of chocolate, can stimulate the formation of oxalate deposits in the body. Maintenance doses of oxalates can hinder the body's ability to eliminate oxalate accumulations. Lowering oxalate intake and supporting the body with minerals like calcium and citric acid can help in the clearing process. It is important to listen to the body's feedback, pace the detoxification process, and support overall well-being through proper hydration, lifestyle choices, and supplementation when necessary.
Navigating Oxalates in a Vegan or Vegetarian Diet
For those following a vegan or vegetarian diet, it is possible to minimize oxalate intake by eliminating high oxalate foods and focusing on low oxalate options. Cooking vegetables from the cabbage family can help disarm harmful compounds. Balancing the diet with plant-based protein sources like legumes and incorporating nutrient-rich foods like seafood, eggs, or dairy could help meet nutritional needs. Being mindful of the body's feedback and considering adjuncts like citric acid, calcium citrate supplementation, and lifestyle modalities such as sauna use and exercise can support the detoxification process and overall well-being.
Minimizing Plant Chemical Toxicity
Various plant compounds, such as polyphenols, phytic acid, and lectins, can have toxic effects on the body. While some compounds may have potential benefits, it is important to consider the overall oxidative stress and potential harm to the gut that these compounds can cause. Opting for cooked vegetables, being aware of portion sizes, and paying attention to gut health can help minimize the toxic effects of these plant chemicals.
Supportive Measures for Oxalate Detoxification
Hydration, especially with mineral-rich water, can support the body's elimination of oxalates. Consuming citric acid, such as lemon juice, can soften oxalate crystals and alkalize the body. Being patient and not pushing the detoxification process too quickly is crucial. Lifestyle practices like sauna use, cold showers, outdoor activities, and moderate exercise can aid in lowering inflammation, improving circulation, and enhancing overall well-being during the oxalate detoxification journey.
Sally K. Norton (IG: @sknorton) holds a nutrition degree from Cornell University and a master’s degree in Public Health.
Her path to becoming a leading expert on dietary oxalate includes a prior career working at major medical schools in medical education and public health research.
Sally’s personal healing experience inspired years of research that led to her book, Toxic Superfoods.
Oxalates could be destroying your health (without you knowing) - stick around to find out how to protect yourself!
In this episode, we discuss:
What are oxalates?
Vitamin C naturally oxidizes into oxalic acid
Understanding endogenous oxalate production
The symptoms of oxalate poisoning
Can you test for oxalates?
High oxalate foods cause these health problems
The top foods high in oxalates
The problem with access to high oxalate foods year round
How many oxalates can we tolerate?
Is your green smoothie making you feel worse?
The mixed messaging about health is confusing
Sally’s vegetarian diet lead to oxalate poisoning
Oxalates can cause problems throughout the body
Can you lower the oxalates in foods?
Calcium supplements help the body remove oxalates
The harsh reality about going gluten & dairy-free
Spicy foods are high in oxalates
These 3 foods are oxalate bombs
Trigger and maintenance theory
Start lowering your high oxalate foods
How to manage oxalate clearing illness
Address acidity crisis when dealing with inflammation
Is supplementing with calcium safe?
Sally’s low oxalate diet
Are animal foods a source of oxalates?
Has oxalate content changed in foods over the years?
You don’t need to eat high oxalate foods for hormetic stress
Oxalates and the gut microbiome
Signs of neurotoxicity
How the body reacts to other plant compounds
Advice for vegans & vegetarians to help keep oxalates down
Lemon juice neutralizes oxalates
Saunas & cold therapy flush oxalates out of your body
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