CW Vol 2. Ed. 13 - What Are Oxalates, and Why Do They Matter? Part 3 of a 3 Part Series

Choose Low-Oxalate Options

Swap high-oxalate options for safer alternatives like arugula, cabbage, meats, eggs, or dairy. Norton challenges plant-heavy diets, asserting, “You don’t need plants to thrive—our bodies can flourish without overloading on oxalates.” She notes that foods like spinach and almonds often do more harm than good due to their oxalate content. “It’s about rethinking what ‘healthy’ means,” she explains, and her website (sallyknorton.com) provides free, comprehensive food lists to guide your choices.

Cook to Cut

Boiling reduces oxalates by up to 50% in high-oxalate greens—discard the cooking water to remove what’s leached out. Norton calls this “a simple fix with big impact,” noting that oxalates are water-soluble and escape into the pot. She cites studies showing boiling spinach or Swiss chard can slash oxalate levels significantly. “Don’t sip that broth, though,” she warns, as it contains the problem you just cooked out.

Pair With Calcium

Combine high-oxalate foods with calcium-rich choices like milk, yogurt, or cheese to bind oxalates in the gut, limiting absorption. Norton labels this “a natural detox trick,” explaining that calcium and oxalates form insoluble crystals that are excreted. “It’s like giving oxalates a chaperone to escort them out,” she says. Norton stresses timing: “The calcium has to be there at the same meal—later won’t cut it.”

Hydrate Well

Aim for 2-3 liters of water daily to flush oxalates through your urine, reducing crystal formation risk. Norton emphasizes, “Water is your kidney’s best friend—it’s the simplest way to keep oxalates moving out.” Adding lemon juice helps—its citrate dissolves crystals, offering extra protection. “Think of citrate as a crystal-buster,” she says, recommending a squeeze in every glass.

Go Gradually - Avoid Oxalate Dumping

Dropping oxalates too quickly can trigger “dumping,” where stored crystals release, causing fatigue, muscle pain, or rashes. Norton warns, “Your body’s been hoarding this stuff for years—don’t shock it.” She advises reducing intake by 5-10% weekly to adjust smoothly. “Slow and steady prevents the shock,” she says, suggesting you start with one food, like cutting back on spinach smoothies or having milk with that piece of dark chocolate!

Oxalate damage is not a sensitivity or allergy. It is a toxicity problem.

Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.

View this Newsletter and links to resources here.

3/26/2025