Intro to Oxalates, the Worst of the Plant Toxins

Everything you didn't know you needed to know about oxalates and the damage they do in the body.

[Note: the next office hours will be Thursday, October 10th at 9 Pacific/12 Eastern. We will use the Substack app again, I’ll send out an email reminder to paid subscribers. ☺️]

“Everyone agrees that spinach is a superfood!”

If that’s a thought you’ve had, be prepared to have your health world rocked by today’s content that comes from this well-researched book:

First, What Are Plant Toxins?

All plants contain toxins. Would you pick leaves from any old plant in your front yard and start eating it? Would you walk through the woods and start chewing the first plant you came across? Why not?

The obvious answer is that the vast majority of plants are poisonous. What makes most plants poisonous? They are poisonous because they contain various toxins that deter predators from eating them.

Does this mean you should never eat plants? No. I love plants and eat them often. However, some people with severe health problems find relief from giving them up for a time. But most people can thrive while eating some plants as long as they know which ones to avoid altogether, which to limit, and which can be eaten with wild abandon.

I should also note that the amount of plant toxins a person can handle is dependent upon his overall health. Those with chronic inflammation and poorly functioning livers will have a much more difficult time processing plant toxins.

But before we dig into the weeds (ha, ha, see what I did there?) let me say a bit about learning a new topic. Perhaps some people read the title of this post and thought, “Oh great. Now there’s another thing that I need to be concerned about when trying to figure out what to feed my family.”

But learning how to avoid oxalates is surprisingly simple.

Instead of feeling overwhelmed with this knowledge, be determined to make one or two simple changes at first that cost you nothing in time or money.

For example, when I first began learning about oxalates, I decided to quit buying spinach and use kale instead (which is very low in oxalates) for any family favorite recipe. Since kale costs the same as spinach, this didn’t raise my grocery bill, it didn’t mean more time in the kitchen, and there were no family favorites that we had to forego. Other health changes have been more painful (reducing pasta and potatoes). But reducing oxalates by cutting spinach has been one of the easiest changes we’ve made.

This is the kind of health info I get the most excited about. I love empowering people with knowledge that gives a big health return without much investment.

Are There Other Plant Toxins Besides Oxalates?

There are dozens of plant toxins but the most commonly occurring ones are:

• Lectins: found in beans and whole grains can cause gastrointestinal and autoimmune problems in some people

• Phytic acid is found in whole grains. It’s harmful because it binds to minerals in the gut so you don’t absorb the minerals in foods

• Solanines, a poison mostly found in potatoes, can lead to headaches and joint pain, among other problems

Many of the above plant toxins can be eliminated or reduced by soaking, sprouting, or fermentation. However, oxalates are particularly harmful because there are no ways to prepare high-oxalate foods that reduce the oxalates.

So what are Oxalates Anyway?

Oxalates are tiny crystals found in plant foods that protect the plant from being eaten. Animal foods such as meat, cheese, milk, etc contain zero oxalates.

Oxalate crystals come in different shapes, such as the sharp shards shown below.

Calcium oxalate crystals collected from kiwi fruit.

What Is the Difference Between Oxalic Acid and Oxalates?

Oxalic acid is a toxic, corrosive molecule that plants contain. When this acid is bound to a mineral, it forms oxalate crystals that often go by the name of simply oxalate. Plants contain both oxalate crystals and oxalic acid.

When we ingest oxalic acid, it binds to minerals in our body such as calcium or magnesium to form a crystal that sticks in our tissues. In this way, high amounts of oxalic acid can lead to mineral depletion and osteoporosis as minerals must be taken from the bone to bind to oxalic acid.

Similarly, when we ingest the oxalate crystals in plants, our body must find a way to get them out. Nearly all kidney stones are made from calcium oxalate, so anyone with kidney stones will want to avoid as many oxalate foods as possible. Many other health problems come with oxalate ingestion.

What Health Problems Result from Eating Foods High in Oxalates?

The body’s only mechanism for dealing with oxalates is to excrete them but the body is limited in how much it can excrete at a time. So when you eat more than your body can excrete, the crystals build up in your tissues.

Oxalates are corrosive to the lining of your digestive tract causing leaky gut and inflammation which may lead to IBS, Crohn’s, Ulcerative Colitis, acid reflux, gastritis, urinary tract pain as crystals can concentrate in the bladder (hello, maybe this was my problem all along?) and kidney stones.

Sally Norton, author of Toxic Superfoods, lists all the problems oxalates can have on your cells (from this article):

•  Membrane and mitochondria damage, and cell death (fatigue and energy issues)

• Nerve cell damage, pain, and functional problems associated with the brain and nerves

• Dysfunction of cells, organs, glands

• Depletion of the antioxidant glutathione in cells. Low levels of glutathione can generate superoxide radicals, increasing toxic stress causing early cell death. Glutathione is especially important in the liver for the detoxification of chemicals. It is also important in preserving brain health.

• Cell communication problems (autoimmunity, hormonal issues, neurological issues). For example: Oxalate can confuse and stress the immune system, creating auto-immune symptoms.

What Organs Can Oxalate Accumulate In?

Surprisingly, the crystals can form in the intestine, heart, lungs, kidney, liver, and even the eyes causing vision problems. It can also accumulate in the lining of the blood vessels.

It can also accumulate in glands such as the thyroid gland. This may be one reason why there’s such a high instance of Hashimoto’s thyroiditis, a condition where the body makes antibodies against your thyroid gland. Whenever a tissue is diseased and toxic, the body will make antibodies. But if you can heal and detoxify that tissue, the body will quick making the antibodies against it. Synthroid (synthetic thyroid hormone) is the number 2 most prescribed med in the US (right after statins).

Anything Else Bad Oxalates Do in the Body?

1. Oxalates can damage connective tissue making injury more likely, and making it more difficult to recover from injuries. Oxalates can weaken and destabilize joints, bones, and skin. Skin can become thin and easily damaged. Oxalate accumulation is dangerous in bone because the insides of bone are the nursery where all our millions of red blood cells are constantly made.

2.  High oxalate accumulation may deplete the B vitamins, especially B6 and biotin. This is because the body uses B6 to rid itself of oxalates, therefore depleting its stores. High oxalates can alter biotin metabolism, depleting biotin, which leads to hair loss and damage to skin and connective tissue.

3. Oxalate can lead to breathing problems, mucus production, and congestion as the body tries to detox from the oxalates through the sinuses.

4. Gum and tooth problems can occur since the teeth are bones. Therefore oxalate buildup in the teeth will lead to weakening.

5. High oxalate accumulation can contribute to accelerated aging and can make you feel old prematurely.

How Does Fasting Help Rid the Body of Oxalates?