So, how do you prevent high oxalate levels in your blood? What foods should you avoid consuming? This article explores the foods rich in oxalate, how to prevent oxalate build-up, and possible side effects. Keep reading! When consumed, this oxalate can bind to minerals in the body and form compounds, including calcium oxalate and iron oxalate (2). Though it primarily happens in the colon, this process can also take place in the kidneys or the urinary tract. Most people can excrete these compounds through stool or urine. But certain sensitive individuals may develop kidney stones and other health issues upon consuming high-oxalate foods. The first step to avoid such issues is steering clear of foods rich in oxalates.
What Are The Foods High In Oxalates?
Following are the foods high in oxalates (3): Research tells us to limit our daily oxalate intake to less than 100 mg (or even 50 mg) (4). People with a history of kidney stones or those who have the issue currently must stay away from these foods. Oxalate may bind with calcium in the blood and form calcium oxalate crystals, leading to stones. There are different types of kidney stones, but calcium oxalate is the most common of them. These stones are not formed by calcium through food. In fact, excess calcium that isn’t used by your bones and muscles goes to your kidneys and is flushed out through urine. But when this doesn’t happen, the extra calcium stays in the kidneys and forms stones (5). But there is good news. You can prevent this. Here’s how!
How To Prevent High Blood Oxalate Levels
A few simple diet and lifestyle changes can help in cutting down the risk of formation of oxalate stones in your body.
Cut down on high-oxalate foods. We have already discussed this. Reduce your intake of foods high in oxalates. You don’t have to stop consuming these foods (unless your doctor advises otherwise) because most of them are quite healthy and replete with nutrients and antioxidants. Increase your calcium intake. This may sound contrary to the obvious logic. But yes, low calcium levels in your body can actually increase the risk of oxalate stones. This is because calcium binds with oxalate in the intestines. A high-calcium diet can reduce the amount of oxalate being absorbed in the body. This reduces the risk of stones (6). Drink enough fluids. This is a no-brainer. You must drink at least 4 to 5 liters of water every day – in addition to other fluids. Drinking enough water helps flush out calcium (and other minerals that may possibly form stones) and helps prevent the formation of oxalate stones (7).
Avoid excess vitamin C. Oxalate is an end product of vitamin C metabolism. Excessively high doses of vitamin C can lead to the formation of oxalate stones (8). Stick to less than 500 mg of vitamin C daily – especially if you take supplements. Avoid excess protein. Consume optimal amounts of protein. Don’t go overboard. Excess protein intake has also been linked to oxalate stones (9).
Cut down on sodium. This includes processed foods like hot dogs, sausages, burgers, canned products, pickles, and other convenience mixes. A high-sodium diet can trigger kidney stones as it increases the amount of calcium in your urine (10).
In addition to these measures, you can also include low-oxalate foods in your diet.
What Are The Foods Low In Oxalates?
Low-oxalate foods include the following: Including these foods in your diet can help. There are other reasons you must prevent oxalate build-up in your body. We will look at them now.
What Are The Other Side Effects Of Excess Oxalate Build-Up?
Oxalates can also hinder nutrient absorption. We already saw the case with calcium. Oxalates can hinder calcium absorption and lead to other complications, apart from increasing the risk of stone formation (11). Consuming fiber along with oxalates can hinder the absorption of other nutrients like zinc and magnesium (12). Oxalates may also contribute to vulvodynia, a condition characterized by unexplained chronic vaginal pain (13). The role of oxalates instigating this specific condition is doubtful, though. Taking these measures can help in preventing the development of oxalate stones. Anything you think we have missed in this post? Do tell us by leaving a comment in the box below. Can oxalates cause inflammation? Yes. High levels of oxalates can cause inflammation (14). Are eggs high in oxalates? No. Eggs are low in oxalates. Is coffee high in oxalates? Yes. Coffee is high in oxalates. Does lemon juice get rid of oxalates? Yes. Lemon juice helps get rid of oxalates by boosting urinary citrate excretion. Studies link urinary citrate excretion with increased urinary oxalate excretion (15), (16) . Do oxalates cause joint pain? Yes. Oxalates may cause joint pain. Can oxalates cause eye problems? Yes. Oxalates can cause eye problems.
