Over the last decade, awareness of food sensitivities has skyrocketed. Many people have come to realise that even healthy foods can sometimes trigger adverse reactions. One lesser-known sensitivity that’s gaining attention is oxalate sensitivity, a condition that can significantly impact health and well-being.
What Is Oxalate Sensitivity?
Oxalates, or oxalic acid, are naturally occurring compounds found in many plant-based foods. For most people, oxalates pose no harm, even when consumed in large quantities. However, some individuals experience unwanted symptoms due to sensitivity or intolerance to oxalates. When oxalates build up in the body, they can form crystals, leading to various health issues, particularly in those with compromised gut health or certain genetic mutations.
Symptoms of Oxalate Sensitivity
Oxalate sensitivity can present a wide range of symptoms, often making it difficult to diagnose because they resemble other conditions. Common symptoms include:
- Digestive Issues: Oxalates can irritate the gut lining, causing gastrointestinal discomfort, bloating, diarrhea, constipation, or symptoms similar to IBS.
- Joint Pain and Inflammation: Oxalate crystals can deposit in the joints, leading to pain and inflammation similar to arthritis.
- Kidney Stones: Oxalates can bind with calcium in the kidneys, forming sharp, painful stones that cause severe discomfort.
- Fatigue and Brain Fog: Chronic fatigue and brain fog may result from oxalate buildup, potentially due to systemic inflammation triggered by the body’s immune response.
- Sleep and Mental Health: Oxalate toxicity can disrupt sleep patterns and contribute to conditions like anxiety and worry by overexciting nerves and increasing inflammation.
- Skin Issues: Rashes, eczema, and other skin conditions may also be triggered by oxalate sensitivity, particularly when crystals are excreted through the skin.
Foods High in Oxalates
Oxalates are present in many nutritious foods, particularly plant-based ones. While it’s unnecessary for everyone to avoid these foods, those with oxalate sensitivity might find symptom relief by reducing their intake. Foods high in oxalates include:
- Leafy greens like spinach, Swiss chard, kale, and beet greens
- Soy products, including miso, soy protein, soy sauce, and soybeans
- Nuts and seeds, such as almonds, cashews, hazelnuts, and peanuts
- Certain berries like raspberries and dates
- Chocolate and cocoa products
- Beets, rhubarb, and potatoes
- Black tea
Factors Contributing to Oxalate Sensitivity
Several factors can increase the risk of oxalate sensitivity:
- Impaired Gut Health: A healthy gut microbiome contains bacteria that help break down oxalates. If gut flora is compromised, oxalates can accumulate, leading to symptoms. Supplementing with specific probiotics, calcium, and magnesium may help reduce oxalate absorption in the gut.
- Kidney Function: The kidneys filter oxalates from the body. Impaired kidney function can lead to oxalate buildup, increasing the risk of stone formation. Staying hydrated and supplementing with vitamin A or beta-carotene may support kidney health.
- Calcium Imbalance: Oxalates bind to calcium in the digestive tract, reducing calcium absorption and potentially contributing to kidney stones and bone health issues. Proper calcium and magnesium balance is crucial and should be tested to find the right combination.
- Genetic Factors: Certain genetic mutations, like primary hyperoxaluria, cause the body to produce excess oxalates, increasing the risk of complications. Urine tests can help detect this condition.
Managing Oxalate Sensitivity
If you suspect oxalate sensitivity, it may be helpful to consult a health professional, such as a Systematic Kinesiologist (SK), who can test for sensitivity to high-oxalate foods and review symptoms and dietary habits. Severe symptoms may warrant urine tests from your GP to measure oxalate levels.
Caution: Avoiding “Oxalate Dumping”
It’s important not to eliminate oxalates too quickly, as this can trigger “oxalate dumping,” where the body rapidly expels excess oxalates. This can cause symptoms like dizziness, joint pain, fatigue, mood changes, muscle cramps, bowel movement pain, skin rashes, and trouble concentrating. Gradually reducing oxalate intake is key.
Tips for Managing Oxalate Sensitivity
- Limit High-Oxalate Foods: Focus on lowering your intake of high-oxalate foods rather than eliminating them completely.
- Incorporate Lower-Oxalate Foods: Include foods like bananas, blueberries, cherries, avocados, cabbage, mushrooms, and oat bran in your diet.
- Stay Hydrated: Drinking plenty of water helps dilute oxalates in the urine, reducing the risk of kidney stones.
- Support Gut Health: Probiotics, calcium/magnesium supplements, and a fiber-rich diet can help maintain a healthy gut microbiome, which plays a role in oxalate metabolism.
Conclusion
Oxalate sensitivity is a complex condition that can lead to various symptoms, from digestive issues and inflammation to sleep disturbances and kidney stones. Understanding which foods are high in oxalates and how they affect your body is crucial to managing this sensitivity. By improving gut health, balancing nutrition, and making dietary adjustments, you can reduce or eliminate symptoms and enhance your quality of life.
If you’re experiencing unexplained symptoms and suspect oxalates may be the cause, consider visiting a Systematic Kinesiologist to get tested, treated, and on the path to better health. To find a practitioner near you, visit taskuknetwork.org.