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
CW Vol 2. Ed. 12 - What Are Oxalates, and Why Do They Matter? Part 2 of a 3 Part Series
Symptoms of Oxalate Overload
Excess oxalates can cause a range of issues. Sally Norton calls it a “silent and gradually progressive condition” with symptoms that vary widely. Kidney stones—painful calcium-oxalate crystals—are the most well-known, affecting about 10% of people. But there’s more: joint pain, fatigue, brain fog, digestive discomfort, and even persistent hiccups can signal trouble. Norton explains that these effects may build slowly, making oxalates tricky to spot. Feeling off after a big salad? It might not just be your imagination—oxalates could be at play.
High-Oxalate Foods
Some of our favorite foods are oxalate powerhouses, often disguised as health heroes. Here’s a rundown:
Spinach: 755 mg per half-cup cooked—a nutritional star with a hidden edge.
Almonds: 122 mg per ounce (about 22 nuts)—a small handful adds up fast.
Beets: 152 mg per cup—vibrant but oxalate-rich.
Chocolate: 110-140 mg per 50g of dark chocolate—a bittersweet reality.
Rhubarb: 370 mg per half-cup—a potent source to enjoy sparingly.
Black Tea: 8-12 mg per 1 cup brewed for 8-10 minutes, there are only 2-3 mg per cup of coffee!
Other notables include Swiss chard, potatoes, soy, blackberries, and spices like turmeric. Norton points out that modern diets heavy in these foods can push oxalate levels higher than our bodies handle well.
Daily Oxalate Limits
What’s a safe oxalate intake? Experts recommend staying below 100-150 mg per day for most people. Sally Norton suggests 50-60 mg for those prone to issues like kidney stones. For perspective, the average diet ranges from 70-150 mg daily, often boosted by tea consumption. Over 250 mg daily? That’s when risks rise! A single serving of spinach could tip you over, so moderation is key.
Are Oxalates an Issue for You?
There is no single pattern of symptoms that identifies oxalate toxicity, everyone has their own unique set of reactions to over-exposure to oxalates. But there are patterns of symptoms that are often associated with oxalate toxicity. If you have ever had kidney stones, or if you have three or more of the following problems, you may benefit from lowering your oxalate consumption:
Kidney infections.
GI problems, or have had GI surgery, especially colon re-sectioning and gastric by-pass.
You have pain that comes and goes without obvious cause, or that affects different body parts on different days.
You have pain or weakness in the arms, hands, legs, or feet.
You have back stiffness or pain.
Your urine is frequently cloudy or hazy looking.
You don’t sleep well or are tired a lot.
You have other brain function problems: brain fog, cognitive losses, mental fatigue.
You have incomplete recovery from injury or surgery.
You tend to have disappointing responses to both conventional and alternative therapies.
You eat one or more high-oxalate foods daily.
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.
3/19/25
CW Vol 2. Ed. 11 - What Are Oxalates, and Why Do They Matter? Part 1 of a 3 Part Series
Oxalates Defined
Oxalates, or oxalic acid, are naturally occurring substances in plants that bind to minerals like calcium, forming crystals. Sally Norton, a prominent expert in oxalate poisoning and author of Toxic Superfoods, describes them as “chemical toxins hidden in many popular foods.” Your body produces some oxalates during metabolism, but dietary sources often contribute the most. Fun fact: that can of Bar Keepers Friend cleaner under your sink? It’s oxalic acid in concentrated form—effective for stains, but wear gloves when using it, as it’s harsh on skin!
A Look Back: Oxalates Before 1900
Oxalates have been part of human awareness for centuries. In 1764, Swedish chemist Carl Wilhelm Scheele first isolated oxalic acid from sorrel, a leafy green packed with this compound. By the 19th century, scientists began connecting oxalates to health concerns. An 1842 study published in The Lancet identified oxalate crystals in urine, pointing to their role in kidney stone formation—a link that holds true today. Farmers, too, noticed trouble when livestock fell ill after grazing on oxalate-rich plants like beet greens, offering early hints of their effects.
In Britain, a stark example emerged when people ate rhubarb tarts made with the plant’s toxic leaves. These unlucky individuals suffered severe vomiting, abdominal pain, and sometimes death, underscoring oxalates’ potency well before modern research fully grasped their impact. These observations laid critical groundwork for our current understanding.
Why Oxalate Knowledge Matters
In moderation, oxalates are manageable—your body excretes them through urine or stool. But too much can lead to crystals that affect your kidneys or nutrient absorption. Norton notes that our reliance on “superfoods” like spinach may unintentionally increase our oxalate intake.
Oxalate damage is not a sensitivity or allergy. It is a toxicity problem.
Symptoms of Oxalate Overload
Excess oxalates can cause a range of issues. Sally Norton calls it a “silent and gradually progressive condition” with symptoms that vary widely. Kidney stones—painful calcium-oxalate crystals—are the most well-known, affecting about 10% of people. Oxalates lead to a wide range of problems, throughout the body:
Kidney damage
Damage to intestines, may contribute to the development of celiac disease and “leaky gut”
Breathing problems, mucus production, and congestion
Brain problems – sleep, mood, behavior, cognition, organizational ability, autism
Urinary issues and genital pain
Gum and tooth problems
Bone and connective tissue instability
Contributes to aging, and can make you feel old prematurely
Persistent hiccups
Norton explains that the effects may build slowly, making oxalates tricky to spot. Feeling off after a big salad? It might not just be your imagination—oxalates could be at play.
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.
3/12/2025