Oxalates are naturally occurring compounds found in many plant-based foods and are also produced by the body. While oxalates aren't inherently harmful in small amounts, high levels can lead to health problems, including kidney stones and nutrient malabsorption. The carnivore diet, which eliminates plant-based foods, is sometimes touted as a solution for oxalate-related issues. However, transitioning to such a diet can trigger a process known as "oxalate dumping," which involves the release of stored oxalates from the body. This article explores oxalate toxicity, the carnivore diet, oxalate dumping, its symptoms, and strategies for managing it.
What are Oxalates?
Oxalates, or oxalic acid, are organic acids present in both plants and animals. They are found in various foods, with higher concentrations in raw foods like spinach salads topped with grated cheese, which can contain up to 300 milligrams per serving. Oxalates are also produced by intestinal bacteria and yeast found on certain foods.
Are Oxalates Bad?
Oxalates can be problematic for several reasons:
- Kidney Stones: Oxalates can bind with calcium in the urine, forming crystals that contribute to kidney stone formation. People prone to kidney stones are often advised to limit high-oxalate foods.
- Nutrient Absorption: High oxalate levels in the gut can bind to minerals like calcium, iron, and magnesium, reducing their absorption.
However, it's important to note that oxalates are not inherently "bad" in small amounts. Problems arise when there is an excess.
High Oxalate Foods
Monitoring oxalate intake is crucial for those struggling with excess oxalates. High-oxalate foods include:
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- Spinach
- Rhubarb
- Beets
- Swiss chard
- Almonds
- Cashews
- Soy products (tofu, soy milk)
- Chocolate
- Sweet potatoes
- Quinoa
- Buckwheat
- Wheat bran
- Strawberries
- Blackberries
- Kiwi
- Concord grapes
- Figs
- Miso
- Tea (black and green)
- Okra
Some foods have slightly lower oxalate content, including walnuts, bok choy, kale, pumpkin seeds, sunflower seeds, blueberries, blackberries, and broccoli.
Oxalate Dumping: What Is It?
Oxalate dumping is the process of releasing stored oxalates when dietary oxalate intake is significantly reduced. This often occurs when transitioning to a carnivore or low-oxalate diet. When high-oxalate foods are eliminated, the body begins to eliminate stored crystals.
Why Does Oxalate Dumping Happen on a Carnivore Diet?
The carnivore diet, which eliminates all plant foods, is inherently low in oxalates. However, if someone previously consumed large amounts of oxalate-rich foods, the sudden drop can trigger the body to excrete stored oxalates.
Factors that can increase oxalate buildup or poor oxalate metabolism include:
- Gut dysbiosis or leaky gut
- Thyroid dysfunction (e.g., Hashimoto's)
- Poor mitochondrial health
- Nutrient deficiencies (especially B6, calcium, and magnesium)
Symptoms of Oxalate Dumping
Oxalate dumping symptoms vary widely and often occur in waves or cycles. Common signs include:
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- Joint or muscle pain
- Fatigue and brain fog
- Skin rashes or irritation
- Eye inflammation or grittiness
- Bladder pain or urgency
- Gritty stools or kidney stone-like symptoms
- Vulvodynia or vaginal irritation (in women)
- Mood changes (anxiety, irritability)
- Headaches or sinus pressure
- Flare-ups in autoimmune or thyroid conditions
- Painful bowel movements
- Dizziness
- Muscle cramps
- Painful urination
- Trouble concentrating
These symptoms can be mistaken for detox reactions, new food sensitivities, or even diet failure.
How Long Does Oxalate Dumping Last?
There is no universal timeline for oxalate dumping. Some individuals experience it for a few weeks, while others may experience it for several months. The duration depends on previous oxalate intake and the efficiency of the body's detox mechanisms. Symptoms typically decrease over time as the body clears its oxalate burden, often occurring in waves with periods of relief in between.
Managing and Easing Oxalate Dumping
Several strategies can help manage and ease oxalate dumping symptoms:
- Stay Hydrated: Drink plenty of water to help flush oxalates out of the body through urine. Lemon water can be particularly helpful due to its citrate content.
- Increase Calcium Intake: Calcium binds to oxalates in the gut, preventing their reabsorption. Calcium citrate supplements with meals can be beneficial. Aim for 1,000-1,200 mg of calcium daily from foods like milk, cheese, yogurt, and leafy green vegetables (if tolerated).
- Limit High-Oxalate Foods: Reduce the intake of high-oxalate foods like spinach, beets, rhubarb, nuts, and chocolate. If symptoms are severe, temporarily reintroduce small amounts of low-oxalate foods like peeled cucumbers and iceberg lettuce.
- Increase Magnesium Intake: Magnesium can help reduce oxalate absorption in the gut.
- Support Liver and Gut Health: Use probiotics and gentle liver detox support, such as milk thistle or dandelion root. Ensure regular bowel movements to prevent oxalate recirculation.
- Replenish Key Nutrients: Consume supplements of vitamin B6, magnesium, potassium, and thiamine (B1) after consulting a healthcare professional.
- Transition Gradually: Avoid sudden transitions to a zero-oxalate diet. Gradual reductions or cycles of easing back and forth can be easier on the digestive system. Decrease oxalate intake by 5-10% per week.
- Epsom Salt Baths or Sauna: Epsom salt baths or sauna use can support skin detox and relax muscles, as some oxalates may be released through the skin.
- Avoid Vitamin C Supplements: Unless prescribed by a doctor, avoid vitamin C supplements, as the body can convert vitamin C into oxalates.
The Carnivore Diet and Oxalates
A carnivore diet, consisting exclusively of meat, poultry, fish, and some animal products, is extremely low in inflammation and toxins, including oxalates. When following a carnivore diet, the body has fewer toxins to excrete, potentially allowing it to focus on releasing stored oxalates.
Potential Benefits of the Carnivore Diet for Oxalate Issues
- Reduced Oxalate Intake: Eliminating plant foods significantly reduces oxalate intake.
- Low Inflammation: The carnivore diet is known for its anti-inflammatory properties.
Risks of the Carnivore Diet
However, the carnivore diet also carries potential risks:
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- Nutrient Deficiencies: It may lack fiber and certain vitamins and minerals.
- Increased Kidney Stone Risk: Ironically, the very high protein content could increase urine oxalate because the liver can make oxalate from excess protein. The lack of fruits and vegetables could exacerbate low urine citrate and pH, both of which can cause kidney stones.
- Increased Risk of Chronic Diseases: A diet of only animal products could be dangerously high in protein and saturated fat, increasing the risk of heart disease, kidney disease, high blood pressure, cancer, and constipation.
Who Should Be Extra Cautious About Oxalate Dumping?
Oxalate dumping can be more intense or risky for individuals with:
- Kidney issues or a history of stones
- Hypothyroidism or Hashimoto's
- MCAS (mast cell activation syndrome) or histamine intolerance
- Mitochondrial disorders
- Chronic gut inflammation
These individuals should start the carnivore diet and manage oxalate dumping under the supervision of a healthcare professional.
Oxalate Dumping: Fact vs. Fiction
It's important to distinguish between anecdotal claims and scientific evidence regarding oxalate dumping. While many people report experiencing symptoms associated with oxalate dumping, the concept lacks robust scientific validation.
The Unfounded Theory
The theory of oxalate dumping suggests that oxalate builds up in cells and is "dumped" from the body when following a low-oxalate diet. Joint pain is a commonly cited symptom, but oxalate arthritis is incredibly rare and usually only occurs in people with primary hyperoxaluria, a genetic condition affecting only 1 in 58,000 people.
The Reality of High Urine Oxalate
High levels of urine oxalate are indeed harmful to the kidneys. However, many factors influence urine oxalate levels, including the amount of oxalate absorbed from food, other nutrients in foods (such as calcium, magnesium, and fiber), and gut microbiota. The liver also plays a significant role, producing about half of the oxalate found in urine.
Alternatives to Drastic Dietary Changes
Instead of drastically cutting out oxalate-rich foods, consider these strategies:
- Increase Calcium Intake: Calcium can bind with oxalate in the intestine and be excreted in feces, reducing absorption.
- Focus on Gut Health: A healthy gut microbiome, particularly the presence of Oxalobacter formigenes, can reduce kidney stone risk.
- Balance Diet: A diet rich in various nutrients is more beneficial than focusing solely on oxalate content.
Expert Opinions and Recommendations
Melanie Betz, a nationally recognized kidney stone expert and dietitian, recommends that only people with high urine oxalate cut back on high-oxalate foods. Even then, complete removal of oxalate from the diet is not advised.
Personal Experiences and Anecdotes
Some individuals have shared their experiences with oxalate dumping and the carnivore diet:
- One person reported experiencing hard pieces of oxalate being expelled through their skin after following a low-carb, low-oxalate diet.
- Another individual described experiencing "detox reactions" from fat cells releasing toxins and gut dysbiosis while attempting a carnivore diet.
These anecdotes highlight the varied and sometimes intense experiences individuals may have when altering their diets to address oxalate issues.