Health

Oxalate Dumping: What Do We Know?


Hand throwing fresh water spinach in a red bowl.Now, you know about oxalates: plant compounds that bind with minerals like calcium and magnesium and form crystals. These crystals deposit in the joints, kidneys, prostate, bladder, thyroid, synovial fluid, and other tissues to cause pain, inflammation, and damage. Oxalate crystals have been linked to problems like kidney stones and arthritis. Many people who are experimenting with carnivore diets are doing so at least in part to eliminate or reduce oxalates from their diets.

You can read about oxalates, say to yourself “I have some of those problems” and start eliminating or reducing the oxalate content of your diet by eating little (or no) spinach, potatoes, and spinach. sweet potatoes, raspberries, beets, and other oxalate-rich foods. But then something happened:

You have joint pain. You feel tired. Your teeth begin to develop plaque. Overall, you feel stiff and sore and less mobile. Urinating and defecating are painful, even “strong”.

Everything was supposed to be better. These are symptoms that avoiding oxalates is expected to improve. What’s happening?

Are you experiencing “Oxalate Dumping?”

According to the common understanding of conventional substituted oxalates, you are dumping oxalate. You stop eating oxalate and your body responds by “disposing” of all the oxalate stores from consuming oxalate over the years. And because oxalates are stored throughout your body, all of your tissues are expressing them, causing all sorts of oxalate-related symptoms. The biggest proponents of the idea of ​​oxalate dumping say that the dumping process can even be dangerous to your health and can last for months or even years.

To deal with oxalate shedding, they say you should gradually reduce your oxalate intake rather than eliminate cold turkey altogether. Eating small to moderate amounts of oxalate-rich foods as you cut back on oxalates is thought to slow the detoxification process and allow you to safely and comfortably eliminate oxalates over time.

Oxalate’s dumping has always annoyed me, if I’m being honest. It doesn’t make intuitive sense. Why does the body immediately begin to “eliminate” oxalate just because you stop ingesting any exogenous source of it? Why does it stop oxalate when you start eating more? What is the mechanism here?

I’m not discounting or saying it’s a myth. There are enough anecdotes from people who can reliably say that following a low-oxalate diet caused them to start experiencing oxalate-like symptoms:

  • Oxalate crystals appear on teeth as plaque.
  • Oxalate crystals appear in the joints and feet.
  • The oxalate crystals are dispersed through different openings of the body.

You can see a lot of anti-oxalate Instagram accounts with photographic evidence of some of the oxalate crystals that people seem to be dumping. Sally Norton is one of them. I cannot verify these are correct, but neither can I say that they are all wrong or mistaken.

I put a lot of emphasis on anecdotes. After all, everything you experience and can personally verify is an “anecdote”. There’s real value there. We travel around the world using our own “anecdotes” as a guide.

You get enough anecdotes together and get an outside party to analyze and record them, and you’ve got yourself some data. But nothing in terms of quality changed between the creation of the anecdote and its verification. It’s still just as it was. That is previous data; it’s just not recognized as such.

But the lack of luxury of the oxalate dumping theory annoyed me. I need to know why it happened (if it really happened that way). And while I don’t have a definite answer, I do have some ideas for some other things that could have happened to make matters worse.

You can make more oxalates.

Not all oxalates come from exogenous sources. A great deal of oxalate production – by some sources, the majority of all oxalates we encounter – occurs in the liver, and many nutrients and physiological states help determine how much oxalate (or are not). After all, when someone eliminates oxalates from their diet, many other things change as well. They will eventually eat different things or completely change their diet. Usually, they will eat meat and eliminate entire food groups. All of these and more can affect the rate of endogenous oxalate synthesis.

Thiamine deficiency

Thiamine, or vitamin B1, is an important nutrient for oxalate metabolism. Without enough thiamine, we make more and have trouble dealing with glyoxal toxins. If we can’t metabolize enough glyoxal, most of it will convert to oxalate.

Many diets are low in thiamine. Carnivores who eat only beef, even grass-fed organic beef, and omit all other animal foods are missing out on two of the best sources of thiamine: pork and salmon.

Many common inputs that deplete thiamine — or, more accurately, deplete thiamine — are caffeine and alcohol.

If any of this sounds familiar, thiamine could be a good supplement for those suffering from oxalate symptoms.

Magnesium deficiency

Magnesium chloride has been shown to reduce urinary oxalate via at least two pathways: reduction of endogenous oxalate formation and inhibition of intestinal absorption. In general, it will reduce the overall amount of oxalate in the body.

Taking some magnesium chloride in water, taking a magnesium chloride bath and/or applying magnesium chloride oil to the skin are probably good ideas for those worried about oxalate spills. The worst part is that it can’t hurt and will probably help you in other areas, as magnesium is such an important mineral.

Increased oxidative stress and decreased Glutathione

Depleted glutathione stores in the test medium increase glyoxal and therefore oxalate levels. Simply put, without enough glutathione, you can’t fight the oxidative stress that produces glyoxal. Enough glyoxal sticks around and a bunch of it turns into oxalates.

Of course, oxidative stress is everywhere. It’s in the sleep we don’t sleep, the circadian rhythms we don’t respect, the exercise we don’t do, the extreme exercise we do, the polyphenols we don’t consume. So take care of those things and you should reduce the amount of oxalate produced in the house.

Excessive fat intake increases oxalate absorption

Fat absorption tends to saponify calcium in the gastrointestinal tract, preventing it from binding to dietary oxalates and increasing absorption of dietary oxalates. If you suddenly increase your fat intake to extremes without adaptation, you can have trouble digesting it all and create a “fat malabsorption” in the gut that leaves you vulnerable to hyperabsorption. oxalates — or “sensitive to oxalates”.

Of course, this is just speculation, but it’s completely justified. If you eat less oxalates but absorb better than what you eat less, that could lead to a higher net absorption.

I wanted to delve into this, but there aren’t any specific studies on oxalate dumping. There’s clearly something going on here and I hope we get more data (or at least not at all data) soon.

Until then, try the things I’ve suggested, as well as the popular advice to slowly rather than rapidly reduce your oxalate intake.

Everyone please take care and remember to let me know below your experiences with oxalate and oxalate dumping.

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About the author

Mark Sisson is the founder of Mark’s Daily Apple, godfather of the Primitive food and lifestyle movement, and New York Times best-selling author of Keto Reset Diet. His latest book is Keto for life, where he discusses how he combines the keto diet with the Primal lifestyle for optimal health and longevity. Mark is also the author of many other books, including Preliminary designis credited with driving the growth of the primal/palo movement back in 2009. After spending three decades researching and educating people on why food is the key ingredient to achieving it and maintaining optimal health, Mark founded Primal Kitchen, a food company that creates Primal/pale, keto, and Whole30-friendly kitchen staples.

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