What Are Oxalates?
Oxalates are naturally occurring compounds found in many plants, and your body also produces them as part of normal metabolism. For most people, oxalates pass harmlessly through the digestive system and are excreted in urine. However, when oxalates combine with minerals like calcium, they can form crystals, potentially leading to health concerns such as kidney stones in susceptible individuals.
Common Sources of Oxalates
High-Oxalate Foods
Leafy greens like spinach and Swiss chard
Beets, rhubarb, and sweet potatoes
Nuts, particularly almonds and peanuts
Cocoa and dark chocolate
Certain fruits, such as raspberries and blackberries
Body's Metabolic ProcessesThe majority of oxalates in your system are produced naturally within the body. This internal production is influenced by factors like gut health and diet.
The Connection Between Oxalates and Gut Health
Your gut plays a vital role in managing oxalate levels. A healthy gut microbiome can break down oxalates and prevent them from being absorbed. Conversely, poor gut health or conditions like dysbiosis may enhance oxalate absorption, increasing the risk of issues like kidney stones or gut irritation.
Do You Need a Low-Oxalate Diet?
For most people, avoiding all high-oxalate foods isn't necessary. Instead, balance is key:
Pair high-oxalate foods with calcium-rich options to reduce oxalate absorption. For example, enjoy spinach with a sprinkle of cheese.
Stay hydrated, as water helps flush oxalates from your system.
Consider a low-oxalate diet only under medical supervision, particularly if you have a history of kidney stones or conditions like hyperoxaluria.
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How Altair Integrative Wellness Can Help
If you're concerned about oxalates or want to optimize your health, our team is here to guide you. From personalized dietary recommendations to gut health support, we’ll help you feel your best.
📞 Call us today at 907-357-1818 to schedule a consultation and take the first step toward better wellness!
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