Oxalates are a common food chemical. They are produced in plants as ways to protect from being eaten. In humans, they bind to minerals and cause serious health problems at the cellular level. A number of factors determine the level of Oxalates in the body. In addition to dietary, intestinal health (permeability) and bacterial ability to break it down as well as healthy kidney function all determine the levels found in the body.
Oxalate crystals can be razor sharp and may cause damage to various tissues. The sharp crystals cause damage due to their physical structure, but any contact with the crystals also increases inflammation.
Oxalates deplete the body of iron stores needed for red blood cell formation. oxalates trap heavy metals in the tissues making elimination of them very difficult. In addition to robbing us of calcium, healthy fats and fat-soluble vitamins, and causing kidney stones, oxalates also deplete us of sulfate and vitamin B6.
Not only do oxalates cause most kidney stones, but they also play a role in robbing the body of calcium leading to bone degeneration and osteoporosis.
Oxalate deposits can be found in the brain, lungs, blood vessels, joints and bones causing pain and dysfunction throughout the body. They can be a hidden source of pain and dysfunction in dozens of chronic health problems ranging from autism to fibromyalgia to vulvodynia and more.
Excess oxalate can lead to oxidative damage and the depletion of glutathione. Glutathione, “the master antioxidant” is essential for metabolizing many toxic environmental chemicals that enter the body.
We store Oxalates in the body in much the same way we hold onto heavy metals. It’s only when we reach the tipping point where we can’t store any more that it spills over and collects as these sharp crystals. A healthy gut is key to keeping these bad boys out of the cells. Decreasing foods in the diet which are high in Oxalates can be very helpful, especially for those with symptoms.
Below is a compilation of foods high in Oxalates put together by my colleague Dr Derik Anderson at Muscle & Joint Clinic in San Rafael.
Special thanks to Robert Miller, CTN, founder and president of Nutrigenic Research Institute for providing the above information.
High Oxalate Foods
Foods that are high in oxalates (oxalic acid) increases symptoms of
- Mast Cell Activation Syndrome (MCAS)
- Ehlers-Danlos Syndrome (EDS)
- Common Variable Immunodeficiency Disorder (CVID)
- Postural Orthostatic Tachycardia Syndrome (POTS)
- Thyroid disease
- Vulvodynia
- Calcium-oxalate kidney stones
- Cystic Fibrosis
- Sarcoidosis
- Asthma
- COPD
- Autism
(Info from Susan Owens, M.A., Director of the Autism Oxalate Project)
Elevated oxalates can be caused by genetic mutations (SNPs) and/or eating foods that are high in oxalic acid. Treatment for high oxalates almost always includes going on a low-oxalate diet for a period of time.
To reduce oxalic acid intake, markedly reduce or eliminate the following foods for the period of time specified by your doctor.
Drinks
- Dark or “robust” beer
- Black tea
- Chocolate milk
- Cocoa
- Instant coffee
- Hot chocolate
- Juice made from high oxalate fruits (see below for high oxalate fruits)
- Ovaltine
- Soy drinks
Dairy
- Chocolate milk
- Soy cheese
- Soy milk
- Soy yogurt
- Fats, Nuts, Seeds
- Nuts
- Nut butters
- Sesame seeds
- Tahini
- Soy nuts
Fruit
- Blackberries
- Blueberries
- Carambola
- Concord grapes
- Currents
- Dewberries
- Elderberries
- Figs
- Fruit cocktail
- Gooseberry
- Kiwis
- Lemon peel
- Orange peel
- Raspberries
- Rhubarb
- Canned strawberries
- Tamarillo
- Tangerines
Starch
- Amaranth
- Buckwheat
- Cereal (bran or high fiber
- Crisp bread (rye or wheat)
- Fruit cake
- Grits
- Pretzels
- Taro
- Wheat bran
- Wheat germ
- Whole wheat bread
- Whole wheat flour
Condiments
- Black pepper (more than 1 tsp.)
- Marmalade
- Soy sauce
Miscellaneous
- Chocolate
- Parsley
Vegetables
- Beans (baked, green, dried, kidney)
- Beets
- Beet greens
- Beet root
- Carrots
- Celery
- Chicory
- Collards
- Dandelion greens
- Eggplant
- Escarole
- Kale
- Leeks
- Okra
- Olives
- Parsley
- Peppers (chili and green)
- Pokeweed
- Potatoes (baked, boiled, fried)
- Rutabaga
- Spinach
- Summer squash
- Sweet potato
- Swiss chard
- Zucchini