Oxalates and Digestive Symptoms: Oxalates and IBS

Oxalates and Digestive Symptoms: Oxalates and IBS

What group of foods can cause pain, gas and
bloating, frequent urination, headaches and brain fog? Keep watching to find out about how high oxalate
foods may be something to pay attention to to fix your symptoms. I’m Amanda Malachesky, Certified Functional
Health Coach and Digestive and Allergy Detective. I help you find your unique path back to health,
even if you’ve been told there’s nothing you can do. For the best tips and tricks on how to navigate
digestive and allergy challenges subscribe to my channel and hit the bell to be notified
when I post a new video every Monday. Have you been experiencing frequent or persistent
pain in either your gut or your joints, or anywhere else in the body? Oxalates may be the reason. In this video I’ll explain what oxalates are
and where they’re found, how they can contribute to digestive and pain symptoms, and I’ll let
you know how to safely check and see if oxalates might be part of your symptom picture. I personally discovered that oxalates were
a huge contributor to my back pain, my period pain, and my gut pain. And once I figured this out I was able to
avoid the worst of my triggers and have less symptoms, and you can too. So let’s get started. When I say oxalates I’m referring to oxalic
acid, which is a normal part of certain foods, and it’s also normally made inside our body. But, as is the case with a lot of things like
this, sometimes our bodies aren’t able to properly manage the oxalic acid that we’re
taking in, and when this happens excess oxalate can build up in our body tissues. And the oxalic acid makes little crystals,
and these are super jagged and sharp, and so they can literally cut into our body tissues
and cause pain. Oxalates are what most kidney stones are made
of. Some high oxalate foods include things like
spinach, beets, chard, chocolate, coffee, almonds, soy, peanuts, and kale. I’ll leave a link below where you can download
my oxalate handout that includes a food list, so you can try and figure out exactly which
foods are considered to be high oxalate. So there are certain conditions that enable
your body to absorb more oxalate than you want to, and some of these include things
like using antibiotics; eating a lot of high oxalate foods; vitamin deficiencies in vitamin
B1, vitamin B6, and also either calcium and/or magnesium; problems with fat malabsorption;
leaky gut; and in some cases certain genetic situations. Do you eat a lot of the foods that I just
mentioned? Let me know which ones down in the comments
below. So how do you know if oxalates are a problem
for you? Well, if you’ve been watching my videos for
a little while you won’t be surprised to hear me say that an elimination diet is the way
to get to this information. If you need a little more information on how
to use an elimination diet you can watch my other video called How to Do an Elimination
Diet for IBS. I’ll leave a link for that below. But with oxalates we need to do a much more
careful job of eliminating than we would otherwise with other kinds of food sensitivities, because
if we decrease oxalates really suddenly your body’s going to get the message that it’s
okay to release them, and all the stored oxalate can suddenly come out into circulation, and
you can get a significant increase in the symptoms that you’ve been experiencing, maybe
pain, or urinary frequency, or some of the other things that can happen. So we need to proceed cautiously. So the first step is to go ahead and grab
that oxalate handout I mentioned earlier, I’m putting a link for that below. And also, grab a copy of my food symptom diary. And so I want you to take that oxalate food
list and take a look at it, and see which of those foods on that list maybe that you
are eating a lot of on the day to day. And pick say two to four of them to work with
initially. As with other lists like this, where there’s
sort of a chemical component to the food that might be the problem, you don’t want to eliminate
everything on the list. Not only because of the possibility of oxalate
dumping, but because often it’s just one or two or three of the foods that you’re really
sensitive to. Like for example, I discovered that almonds
and chocolate were my kryptonite, every time I ate these I got a significant spike in pain. But I found that even though sweet potatoes
are a high oxalate food I can eat them, as long as I don’t eat the peel. So go ahead and pick two to four foods on
that list to work with. So the next step, and this is super, super
key, you really need to listen to my advice here, you’re going to reduce, not eliminate
those foods for the next week. So for example, if spinach is one of the foods
that say you eat three times a week in a spinach salad, I want you to drop back to two spinach
salads in a week, and spread out those two remaining spinach salads. If you eat chocolate every day drop back to
doing it every other day. Definitely do not make any drastic or sudden
complete eliminations of oxalate foods. So now, using your food-symptom diary, I want
you to write down what you’re eating and track your symptoms over the next week. And at the end of the week go ahead and look
back, and see if you’ve experienced a little bit of relief from the symptoms of pain or
headaches, or gut pain, or whatever it was that you were experiencing. And if you have, maybe continue slowly, little
bit by little bit, decreasing the amount of oxalates that you’re eating. If you didn’t notice any improvements at all
you could try some of the other foods on the list and see if you get any improvement there. But it might also be that oxalates aren’t
a challenge, and there’s something else needed. And if you need help picking what elimination
diet is the right one for you, you can check out my other video called How To Choose the
Right Elimination Diet. One other way that you can test to see if
oxalates might be a problem for you is if, when you notice especially pain symptoms in
your gut or in other body parts, if you go ahead and take a little bit of calcium citrate
or magnesium citrate, and that helps relieve the pain symptoms, that’s another sign that
you may be dealing with oxalate sensitivity. And if you’ve got some money to throw around
you can also do an Organic Acids Test, which is a test where you collect your first morning
urine, and the lab looks for certain metabolites in your urine. So the Great Plains Laboratory Organic Acids
Test has some specific readings for oxalates, if you really want to dig into things there. Now you know how to explore whether oxalate
sensitivity is part of your symptom situation. If you give this a try I’d love to hear from
you what you discover. And if all this sounds super confusing, and
you’re not sure what to do next, I’d like to invite you to schedule some time with me
to have a free 30 minute assessment session. In the session I’ll help get you going on
the right track, and you can learn how I can support you. You can schedule that free assessment session
with me by visiting my website, confluencenutrition.com/contact, and using my online appointment scheduler
to talk further. And if you’re not ready to meet me yet, go
ahead and grab my Roadmap to Gut Recovery, where I map out the route to a life free of
gut symptoms. You can get that by visiting confluencenutrition.com/roadmap. And if you like this video please let me know
by liking it below, subscribe, and share it with your fellow digestively-challenged friends
or family. And comment below with helpful if this video
helped you.

12 Replies to “Oxalates and Digestive Symptoms: Oxalates and IBS”

  1. Thanks for watching! Do you eat a lot of high oxalate foods? Let me know in the comments!

  2. I avoided them a time ago too, but then forgot about it and ate them again. But now after seeing this, I will avoid them more again.

  3. well informed and presented – have gone cold turkey and have been carnivore for 7 months, frequent urination, small gravel/sediment in urine, extreme colon/bladder pain during the night, 3-4 toilet visits during the night, skin itch is crazy, sleep pattern is disrupted, I hope these are all oxylate issues by dumping. Or am I on the way out.?

  4. I’ve done carnivore for a month coming from a Hugh oxalate diet (lots of spinach and almonds) and have had symptoms of oxalate dumping. Should I add some back in at this point or continue to not have any?

  5. What a lovely video. It was so nice and light to listen to so I could easily digest it (no pun intended!) thank you 🙂

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