A Much Longer Word On Oxalates!

The Problem with Oxalates

I’ve spoken at length about the kidney issues I experienced, but another major struggle was intense joint pain. I would wake up in the morning feeling like there were shards of glass in my fingers and toes—a deep, sharp pain that made even simple movements uncomfortable.

What I didn’t realise at the time was that calcium oxalate was building up in my joints, largely due to an overabundance of oxalate-rich foods in my diet. I was eating a lot of spinach and other greens, unknowingly contributing to the issue.

My Oxalate Detox Experience

When I finally committed to fully detoxing from oxalates, I was in agony for weeks. The pain ran deep through my body as my kidneys worked overtime to process and eliminate all the oxalate I had built up over time.

Looking back, I would not recommend an abrupt oxalate detox like this. It was too intense, and if I had known better, I would have taken a more gradual approach.

How Oxalic Acid Builds Up in the Body

Oxalic acid (or oxalate) is a natural compound found in many plant-based foods and is also produced by the body as a metabolic byproduct. It typically exits the body through urine after being filtered by the kidneys. However, when oxalate levels become too high, they can bind with minerals—especially calcium—to form calcium oxalate crystals, the most common cause of kidney stones.

Factors That Contribute to Oxalate Buildup:

1. High-Oxalate Diet – Consuming excessive oxalate-rich foods can increase oxalate levels in the body.
2. Low Calcium Intake – Calcium binds to oxalate in the intestines, preventing its absorption. A low-calcium dietcan allow more oxalate to enter the bloodstream.
3. Gut Health Issues – Conditions like leaky gut, Crohn’s disease, IBS, or dysbiosis (imbalanced gut bacteria) can lead to poor oxalate metabolism.
4. Vitamin Deficiencies – Low magnesium and vitamin B6 levels can contribute to higher oxalate accumulation.
5. Kidney Function Impairment – If the kidneys are compromised, oxalate excretion may be less efficient, leading to higher retention.
6. Excess Vitamin C Intake – In high doses, vitamin C can convert into oxalate in the body, increasing oxalate load.
7. Antibiotic Use – Some beneficial gut bacteria, such as Oxalobacter formigenes, help break down oxalates. Frequent antibiotic use can reduce these bacteria, leading to higher oxalate absorption.

*BEFORE YOU DIVE INTO THE RABBIT HOLE*

When the kidneys and gut are well-nourished and functioning optimally, they can efficiently process and eliminate oxalates. The problem arises when imbalances develop in the body, making it harder to break down and excrete oxalates properly. This can lead to oxalate accumulation, where excess oxalates are stored in tissues, joints, and even kidneys, increasing the risk of kidney stones and inflammation.

Another challenge occurs when oxalates are consumed in high and concentrated amounts, overwhelming the body’s ability to process them. Supporting kidney and gut health is key to maintaining a healthy oxalate balance.

If you’re unsure about how oxalates may be affecting your health, it’s always best to seek guidance from a trained nutritionist who can help you create a balanced diet that works for your body’s unique needs.

Foods Highest in Oxalates

Oxalate levels vary widely in foods, but some plant-based foods contain particularly high amounts. Here are the highest-oxalate foods:

Very High-Oxalate Foods:

• Leafy Greens – Spinach, beet greens, Swiss chard
• Nuts & Seeds – Almonds, cashews, peanuts, sesame seeds
• Vegetables – Beets, sweet potatoes, rhubarb, okra
• Legumes – Soy products (tofu, soy milk), black beans
• Fruits – Starfruit, kiwi, raspberries, blackberries
• Grains & Starches – Buckwheat, amaranth, quinoa, whole wheat
• Chocolate & Cocoa Products – Dark chocolate, cocoa powder

Moderate-Oxalate Foods:

• Other Leafy Greens – Kale, parsley
• Root Vegetables – Carrots, parsnips
• Other Fruits – Oranges, figs, grapes
• Coffee & Tea – Black tea, green tea, instant coffee

NB Now I eat alot more animal foods, meat, eggs and unpasterised dairy. This is low oxalate and so less of an agrivant for me.

Why Does Calcium Oxalate End Up in Joints and Get Stored in the Body?

Calcium oxalate is a crystalline compound formed when oxalate (a naturally occurring compound from food and metabolism) binds with calcium in the body. Normally, the kidneys filter and excrete oxalates through urine. However, when oxalate levels are too high, or kidney function is impaired, calcium oxalate can accumulate and deposit in tissues, including the joints.

Key Reasons for Calcium Oxalate Buildup in the Body:

1. Overconsumption of Oxalate-Rich Foods
   • If your diet is high in oxalates (e.g., spinach, nuts, chocolate, rhubarb), more oxalate enters the bloodstream, increasing the risk of deposits forming.
2. Insufficient Calcium in the Diet
   • Dietary calcium binds with oxalate in the intestines, preventing its absorption into the bloodstream. If you consume too little calcium, more oxalate gets absorbed and circulates in the body, where it can form deposits.
3. Gut Health Issues & Malabsorption
   • Leaky gut, IBS, Crohn’s disease, or dysbiosis can impair oxalate metabolism.
   • When the gut isn’t functioning properly, oxalates are absorbed at higher levels, increasing the burden on the kidneys.
   • Oxalobacter formigenes, a gut bacterium that breaks down oxalates, can be damaged by antibiotics or poor gut health, leading to increased oxalate retention.
4. Kidney Dysfunction or Overload

• If the kidneys cannot excrete oxalates efficiently, they accumulate in the body. This can happen due to:
• Chronic dehydration (less urine flow leads to oxalate crystallisation)
• Chronic kidney disease (reduced filtration capacity)
• High intake of vitamin C (which converts to oxalate in the body)

1. Oxalate Deposits in Joints (Pseudo-Gout & Inflammation)
   • When oxalates crystallise and accumulate in joints, they can cause pain, stiffness, and inflammation.
   • This condition is often mistaken for gout or arthritis but is actually due to calcium oxalate or calcium pyrophosphate crystals.
   • Over time, this triggers chronic inflammation and may contribute to tissue damage.
2. Stored Oxalates & Detox Reactions
   • When oxalates accumulate, they embed in tissues (including the joints, kidneys, and even muscles).
   • If someone suddenly cuts out oxalates from their diet, the body may start releasing stored oxalates too quickly, leading to painful detox symptoms such as joint pain, fatigue, and sharp muscle pains.

How to Reduce Oxalate Buildup Safely

✔ Gradually reduce high-oxalate foods instead of cutting them out suddenly.
✔ Consume adequate bio-available calcium to bind oxalates in the gut.
✔ Support gut health with probiotics and fiber-rich foods.
✔ Drink plenty of filtered water to aid oxalate elimination.
✔ Consider high-quality magnesium and vitamin B6, which help the body process oxalates.

How to Reduce Oxalates Safely

If this feels relevant to you and you’re considering reducing oxalates in your diet, I strongly recommend taking it slowly:

✔ Gradually reduce high-oxalate foods instead of cutting them out all at once.
✔ Introduce supportive foods that help the body process oxalates more gently.
✔ Stay well-hydrated to help flush out excess oxalates.

Seek Professional Guidance

If you plan to embark on this journey, I highly recommend working with a qualified professional who deeply understands oxalate detoxing. They can guide you through a pain-free process and help you avoid unnecessary discomfort.

Your health is a long-term journey—take it one step at a time. 😊