Avoiding oxalate toxicity this Christmas
What Are Oxalates?
Oxalates bind with calcium in the body to form calcium oxalate crystals. For some, this can lead to kidney stones or joint issues, as these crystals may contribute to inflammation or deposit in joints, exacerbating conditions like arthritis. While the link between oxalates and joint pain appears to be from the accumulation of oxalate crystals, reducing oxalate intake has been anecdotally reported to help some individuals. When adapting to a lower oxalate diet for joint health it is important to remove high oxalate slowly to avoid increasing the toxicity in the blood stream. Remove one high oxalate food per fortnight. The amount of oxalate our bodies can tolerate is less than 250mg per day and a diet containing the following high oxalate foods can reach upwards of 1000mg especially when blended or pulverised.
Top 12 High-Oxalate Foods to Avoid
If you’re prone to joint pain or UTI’s and kidney or bladder issues, or considering ways to support your long-term joint health, it’s worth moderating the following high-oxalate foods:
Spinach - A salad staple, but it’s one of the highest oxalate offenders.
Beets and beet greens - Popular in smoothies but very oxalate-rich.
Rhubarb - A classic dessert ingredient with surprisingly high oxalate levels.
Almonds - Heavy on oxalates when consumed in large amounts.
Dark chocolate and cocoa powder - Delicious but high in oxalates.
Swiss chard - Another leafy green that’s loaded with oxalates.
Sweet potatoes - A nutritious root vegetable with hidden oxalates.
Potatoes - A common starchy vegetable, but high in oxalates.
Buckwheat - Often used in gluten-free products but is oxalate-heavy.
Quinoa - A trendy grain alternative that’s unfortunately high in oxalates.
Black tea - A comforting beverage but significant in oxalate content.
Some fruits and berries like strawberries, raspberries and kiwi fruit - Though nutritious, they are higher in oxalates than other fruits.
Why Avoid High-Oxalate Foods for Joint Health?
Inflammation: Oxalate crystals may trigger inflammation, worsening joint pain and stiffness, especially in arthritis sufferers.
Calcium Binding: High oxalate intake can lead to less available calcium in the body for bone health, a concern for women at risk of osteoporosis or joint degeneration.
Deposition in Joints: For some, sharp microscopic oxalate crystals may deposit directly in joints, leading to pain or swelling.
Low-Oxalate Alternatives for a Healthy Diet
Maintaining a nutrient-rich, low-oxalate diet is key. Here are some swaps and substitutions for Australian women:
Leafy Greens: Opt for kale, rocket, or iceberg lettuce instead of spinach or chard.
Vegetables: Replace sweet potatoes with pumpkin or zucchini in your meals.
Grains: Choose white rice or oats over quinoa or buckwheat.
Protein Sources: Focus on eggs, chicken, and fish instead of relying heavily on almond-based vegan options.
Fruits: Enjoy bananas, mangoes, or apples as low-oxalate options instead of raspberries.
Beverages: Switch from black tea to herbal teas like peppermint or chamomile.
Additional Tips for Joint Health
Stay Hydrated: Proper hydration can help prevent oxalate build-up in your system.
Balance Calcium Intake: Eating calcium-rich foods like dairy or calcium citrate supplements with oxalate-containing foods can reduce oxalate absorption.
Cook High-Oxalate Foods: Boiling vegetables (unfortunately not spinach) can reduce their oxalate content slightly.
Focus on Anti-Inflammatory Foods: Include moderate amounts of spices, and omega-3-rich foods to combat joint inflammation.
Conclusion
For women looking to maintain joint health and prevent major interventions like hip or knee replacements, understanding oxalates and their impact is crucial. By moderating high-oxalate foods and embracing low-oxalate, anti-inflammatory alternatives, you can support your body naturally. Small dietary shifts today may make a big difference in your future mobility and quality of life.
Have you made changes to your diet to manage joint health? Let me know if you need help trialling a low oxalate diet to see if it can help your joints and inflammation.
Margie Hyde
Stress Coach & Nutritionist
www.chaostokarma.com
*information sourced from the book ‘Toxic Superfoods’ by Sally K Norton