Oxalate Dumping: 25 ‘Healthy’ Foods That Make You SICK (Sally Norton)

Sally K. Norton, a leading expert on oxalates and author of "Toxic Superfoods," discusses the hidden dangers of oxalates found in many commonly perceived healthy foods like spinach, sweet potatoes, and dark chocolate. Norton explains that oxalates can lead to serious health issues, including kidney stones, arthritis, and even neurotoxicity, by accumulating in various tissues and organs. She emphasizes the importance of a low-oxalate diet and provides guidance on safely reducing oxalate intake to avoid severe detox symptoms. Norton also touches on the role of vitamin C, collagen supplements, and dietary adjustments to manage oxalate toxicity effectively.

• Oxalates are compounds found in many foods considered healthy, such as sweet potatoes, dark chocolate, and tea.
• They can cause significant health issues, including dementia, arthritis, and kidney stones.
• Oxalates are associated with various diseases and conditions, including Parkinson's disease, thyroid gland issues, and bone problems.

"Oxalates... can really wreck your house on sweet potatoes, dark chocolate, tea, and things we're trusting to be safe."

• Oxalates are present in commonly trusted healthy foods, posing hidden health risks.

"It's very clear that oxalate would promote dementia."

• There is a clear link between oxalates and the promotion of dementia.

"80% of us have it in our thyroid gland... a huge amount of it in Bones."

• A significant percentage of people have oxalates in their thyroid glands and bones, indicating widespread exposure.

"To see kidney stone is the classic sign of oxalate toxicity... probably an endstage sign."

• Kidney stones are a common and severe indicator of oxalate toxicity, often appearing at advanced stages.

• Sally K. Norton shares her personal health journey, revealing how oxalates affected her from childhood, leading to arthritis, foot problems, and fatigue.
• She emphasizes that her healthy diet was a major contributor to her health issues.

"The reason I needed a tonsilectomy at age 5 was because of oxalate poisoning already."

• Early childhood health issues, such as the need for a tonsillectomy, can be linked to oxalate poisoning.

"At age 12, I started getting arthritis and back pain."

• Arthritis and back pain in adolescence can be symptoms of oxalate toxicity.

"It turns out that all of those things... was my healthy diet."

• A diet considered healthy can be a major source of oxalates, leading to various health problems.

• Most oxalates in the body come from food and vitamin C supplementation.
• The body cannot metabolize or detoxify oxalates, leading to accumulation and potential health issues.

"Most of the oxalate that ends up in your body is from foods and from vitamin C supplementation."

• Dietary sources and vitamin C supplements are primary contributors to oxalate levels in the body.

"The body has no way to metabolize it or break it down or detoxify it."

• The body’s inability to process oxalates leads to their accumulation and associated health problems.

"Oxalate... starts causing problems because it's so reactive."

• Oxalates' reactivity causes damage to cells and tissues, leading to various health issues.

• Oxalates can damage immune cells, leading to inflammation and impaired immune function.
• They can contribute to autoimmune diseases and chronic infections.

"40 minutes after a green smoothie... the circulating immune cells in the blood of those subjects were damaged."

• Consumption of high-oxalate foods like spinach smoothies can quickly damage immune cells.

"Chronic sinus infections and other kinds of chronic infections... is because your immune system isn't working well."

• Persistent infections may be due to oxalate-induced immune system impairment.

"This over agitation of the immune system... potentially leads to all kinds of things we call autoimmune diseases."

• Continuous immune system activation by oxalates can lead to autoimmune diseases.

• Many foods marketed as superfoods, such as green smoothies, contain high levels of oxalates.
• The concept of superfoods is often a marketing tool without substantial scientific backing.

"Superfood is an invented concept... without necessarily having real science behind it."

• The term "superfood" is often used for marketing rather than based on scientific evidence.

"With oxalates... you have a little tolerance for consuming some oxalate."

• The body can handle small amounts of oxalates, but high consumption, as in superfoods, is harmful.

"That Smoothie has eight or 10 times the amount you're designed to handle."

• Green smoothies can contain dangerously high levels of oxalates, far exceeding what the body can safely manage.

• Oxalates can accumulate in various tissues, leading to calcification and related health problems.
• They are linked to conditions such as frozen shoulder, neck pain, arthritis, obesity, and diabetes.

"You can end up with calcified stiff fascia and tendons... and end up with frozen shoulder and neck pain and arthritis."

• Accumulation of oxalates can lead to calcification of tissues and associated conditions like arthritis and frozen shoulder.

"Oxalates contributing to the prevalence of obesity and primarily insulin resistance and diabetes."

• Oxalates may play a role in the development of obesity, insulin resistance, and diabetes.

• Removing oxalates from the body must be done carefully to avoid excessive oxalate dumping.
• Proper supplementation with calcium, electrolytes, and salts is necessary during oxalate removal.

"As you're removing oxyc acid... you need more calcium, you need more electrolytes, you need more salts."

• Supplementation is crucial during oxalate removal to prevent severe health issues like arrhythmia.

"If you don't, you could end up with arrhythmia and end up in the emergency room with what feels like a pending stroke or heart attack."

• Improper oxalate removal can lead to serious health emergencies, emphasizing the need for careful management.

• Oxalates can cause neurotoxicity, impacting the neurodevelopment of children and contributing to conditions like dementia and Alzheimer's.
• High oxalate levels can cause mood problems, anxiety, panic attacks, and depression.
• Removing oxalates from the diet has been reported to alleviate anxiety and panic attacks in some individuals.

"Oxalate is quite neurotoxic and so it's going to affect the neurodevelopment of children if they're high in oxalate."

• High oxalate levels can affect children's brain development.

"If you look at the mechanistic and the basic science on the effects on the nerves, it's very clear that oxalate would promote dementia and all kinds of other neuro divergences including just mood problems."

• Scientific evidence suggests oxalates promote dementia and other neurodivergent conditions.

"I've been blown away by how many people have come to me to say when they took oxalates out of their diet that took the anxiety and the panic attacks and the misery the emotional misery out of their lives."

• Removing oxalates from the diet can significantly improve emotional well-being.

• Transitioning to a low oxalate diet may cause side effects like fatigue, headache, and nausea.
• Adding electrolytes and good quality salt to meals and water can help mitigate these side effects.
• Electrolyte supplements can be beneficial if symptoms persist.

"When you make this transition to a low oxalate diet you might experience some side effects like fatigue, headache and some nausea and that's quite normal at the beginning."

• Side effects are common when starting a low oxalate diet.

"You could add in some good quality salt especially to your meals and also to your water but if this doesn't work and you still have these side effects I would highly recommend that you lean on an electrolyte supplement."

• Adding salt and electrolytes can help manage transition side effects.

• The amount of oxalate the human body can handle varies significantly between individuals.
• Acute doses of oxalates can be fatal, with the lethal dose ranging from 3 to 15 grams.
• The body has mechanisms to manage oxalate toxicity, primarily through the kidneys.

"The amount it takes to kill you...anywhere from three to five on the low end grams of oxalate up to 15 to kill you."

• Lethal doses of oxalates vary widely among individuals.

"The kidneys are the organ with whose main job it is to get rid of it they're designed to handle oxalate they're designed to handle about 25 milligrams of oxalate a day."

• Kidneys play a crucial role in managing oxalate levels in the body.

• Oxalate toxicity can affect various systems, including the nervous system, digestive system, and urinary tract.
• Symptoms include headaches, poor coordination, moodiness, digestive issues, muscle spasms, hypertension, joint and muscle pain, and frequent urination.
• Kidney stones are a classic sign of oxalate toxicity.

"You want to think about these major systems that it affects your nervous system so there could be a whole set of neurological problems like the learning that we talked about or headaches poor coordination dropping things moodiness that kind of thing."

• Oxalate toxicity can cause a wide range of neurological symptoms.

"A lot of people will have digestive issues because of the oxalates and once you have digestive issues that makes you more susceptible to the oxalates."

• Digestive issues are both a symptom and a contributing factor to oxalate toxicity.

"If you're getting up at night to pee that's probably because oxalates are irritating your bladder and the bladder is like get this out of here and wakes you up to get rid of this High oxalate urine."

• Frequent nighttime urination can indicate high oxalate levels.

• High oxalate foods include spinach, chard, beet greens, sorrel, potatoes, sweet potatoes, peanuts, almonds, cashews, and certain seeds like chia and hemp.
• Lower oxalate alternatives include kale, macadamia nuts, walnuts, pecans, and pumpkin seeds.

"Let's start off with greens there's three of them spinach chard and beet greens and then there's sorrel which isn't that common in in North America but it's used in other countries."

• Spinach, chard, and beet greens are high in oxalates.

"Potatoes, sweet potatoes and you mentioned the lace potato chips which people just love which is weird."

• Potatoes and sweet potatoes are significant sources of oxalates.

"The worst ones with oxalate are almonds cashews and peanuts because peanuts of course are so ubiquitous and candies and used as a food and people throw it in all kinds of recipes and in their smoothies."

• Almonds, cashews, and peanuts are high in oxalates and commonly consumed.

"Hemp and chia seeds big bad news."

• Hemp and chia seeds have high oxalate content and are often promoted as health foods.

• Personal anecdotes highlight the impact of a high oxalate diet and the benefits of reducing oxalate intake.
• The transition to a low oxalate diet can be challenging but ultimately beneficial for health.

"I was a huge vegetable fan huge but not a big kale eater oh my whole life every meal had three vegetables and a salad I was I come home from a busy day at work and put together This Magnificent meal really into vegetables growing them organically love vegetables from a time I was a kid one of the stupidest things I ever did."

• Personal experience of loving vegetables but later realizing their high oxalate content was harmful.

"People are promoting it so much and pushing this forward and everybody's believing each other."

• Misconceptions about health foods like chia seeds can lead to widespread dietary mistakes.

• Black beans and white beans are high in oxalates and lectins, making them hard on the gut.
• People with gut issues should avoid beans.
• Peas, chickpeas, green peas, and black-eyed peas are low in oxalates and can be included in a plant-based diet if properly soaked and cooked.

"Beans, the black beans, the white beans that we used to make like the Boston baked beans and all kinds of things, horrible high oxalate and full of lectins, very hard on the gut issues."

• Black and white beans are high in oxalates and lectins, causing gut issues.

"The peas, the chickpeas, the green peas, the black-eyed peas or cow peas you call them sometimes, those are pretty low in oxalate."

• Peas and chickpeas are low in oxalates and suitable for plant-based diets.

• Oxalates in fruits are mainly in insoluble crystal form.
• Juicing fruits can reduce oxalate content.
• Blackberries, raspberries, and kiwi are particularly high in oxalates due to their seeds.

"The oxalates in fruits are heavily in the insoluble crystal side of things, so when you juice the fruit and you remove the pith and the pulp and stuff, you end up with a pretty low oxalate food."

• Juicing fruits removes pith and pulp, reducing oxalate content.

"Blackberries are probably the worst fruit, and maybe raspberries as a second and kiwi, I'd stay away from kiwi."

• Blackberries, raspberries, and kiwi are high in oxalates, particularly due to their seeds.

• Indian diets are high in oxalates due to the use of turmeric and other plant-heavy foods.
• Turmeric root is high in oxalates, but curcumin extracts are low in oxalates.
• Turmeric is known for its anti-inflammatory properties but may not be beneficial for everyone.

"The Indian diet is probably the highest oxalate diet in the world because it is plant-heavy and there's potatoes and spinach and all this turmeric and everything."

• Indian diet is high in oxalates due to plant-heavy foods and turmeric.

"You can use extracts with these foods, kind of like fruit juice is a bit of an extract from the fruit. When you make curcumin extracts that are in the supplements, there's almost no oxalate there anymore."

• Curcumin extracts are low in oxalates compared to whole turmeric root.

• Black tea is high in oxalates but can be consumed in moderation.
• Overconsumption of tea, especially in combination with other high-oxalate foods, can lead to oxalate issues.
• Poor sleep can be a sign of oxalate problems.

"Black tea, the standard black tea, is pretty high in oxalate. There's room for tea if you're taking out the sweet potatoes and the nuts and the spinach."

• Black tea is high in oxalates but can be consumed if other high-oxalate foods are reduced.

"Poor sleep could be a sign of oxalate problems."

• Poor sleep may indicate oxalate issues.

• Dark chocolate is high in oxalates and is easily absorbed into the bloodstream.
• Cocoa powder in hot water is a potent way to deliver oxalates into the body.

"An ounce and a half of dark chocolate has lots of oxalates in it, very bioavailable meaning it moves easily into the bloodstream."

• Dark chocolate is high in oxalates and easily absorbed.

"If you're using cocoa powder and hot water making a hot cocoa, that's a great way to deliver oxalates into the body."

• Cocoa powder in hot water is a potent source of oxalates.

• A gradual reduction of high-oxalate foods is recommended over a sudden shift to a carnivore diet.
• The body sequesters oxalates, and a sudden stop in oxalate intake can lead to "dumping."

"If you're eating smoothies and chocolate and occasional potato products and like your fruits, you are going from high daily exposure to nothing."

• A sudden shift from high to low oxalate intake can be drastic for the body.

"The body's listening and ready if you sneak out a little more slowly that might work."

• Gradual reduction of oxalates is recommended to avoid drastic changes.

• High intake of vitamin C can lead to increased oxalate production in the body.
• The body sequesters oxalates from vitamin C, which can become problematic over time.

"Just taking vitamin C supplements alone consistently for years is enough oxalate burden in the body where you can be in trouble from just that."

• Consistent vitamin C supplementation can lead to oxalate buildup.

• Thiamine (Vitamin B1) deficiency can increase oxalate production in the body.
• Thiamine helps convert oxalate precursors into non-toxic compounds.

"In this process of molecules becoming oxalate in your metabolism, you need Vitamin B1 to move these other precursors that come before you know there's several molecules that start changing from one to the next to the next that end up as oxalate."

• Thiamine is crucial for converting oxalate precursors into non-toxic compounds.

"Without the B1 you end up with more oxalate created from the precursors."

• Thiamine deficiency leads to increased oxalate production.

• Collagen supplements can increase oxalate production in the body due to hydroxyproline, a precursor molecule.
• Excessive collagen intake can exacerbate conditions like pain and arthritis.
• Moderate intake of collagen, especially in a low oxalate diet, may be tolerated better.

"Glycine seems to have some cool effects but glycine but more importantly hydroxyproline is one of these precursor molecules that's the main molecule that becomes oxalate in the body."

• Hydroxyproline in collagen converts to oxalate, increasing oxalate levels in the body.

"I've had people who once they quit the collagen they've had their pain and arthritis go away which is ironic because often they're taking it for that very problem."

• Some people experience relief from pain and arthritis after discontinuing collagen supplements.

• Carnivore diet can simplify life and reduce meal frequency.
• Potential issues include muscle cramps, energy deficits, and hypoglycemia due to lack of carbohydrates.
• Adding small amounts of carbs can improve energy levels, athletic performance, and sleep.

"I quit the lemons and the coconut and just went carnivore... I started to get thick in the middle... and was having muscle cramps."

• Carnivore diet initially seemed beneficial but led to physical and metabolic issues.

"By adding some simple sugary carbs in small amounts it makes a huge difference... improves my energy and athletic performance and sleep."

• Small amounts of carbs can significantly improve overall well-being on a carnivore diet.

• Including small amounts of carbs can prevent metabolism slowdown and improve body warmth and thyroid function.
• Carbs should be customized based on individual needs and activity levels.

"I like to use coconut water and we'll get 25 to 30 grams of carbs from that... if I can get at least 12 to 15 with a meal of carbs that keeps me pretty happy."

• Specific examples of carb sources and intake levels that work for the speaker.

"It's helpful to like vary it a lot too... the big problem is with oxalates I have so many food sensitivities now."

• Importance of customizing carb intake and challenges with food sensitivities due to oxalates.

• Gradually eliminating high oxalate foods is essential for managing oxalate levels.
• Focus on a diet rich in animal proteins and fats, including connective tissues and bone-in foods.

"For a month pick the worst Food say for example it's spinach or almonds get rid that for one month and then keep going until you've simplified your diet."

• Strategy for gradually reducing high oxalate foods from the diet.

"Animal flesh that's fatty that includes a connected tissue cook foods that have the bone in them you know and use the the juices."

• Emphasis on consuming whole animal foods for their nutritional benefits.

• Oxalate dumping can cause severe symptoms like rashes, headaches, and panic attacks.
• Managing symptoms involves reintroducing oxalates to slow down the excretion process and addressing acidity in the body.

"The Dumping is a term for when the oxalate deaccumulation process gets extreme and starts making you really sick."

• Explanation of oxalate dumping and its symptoms.

"You have to add back oxalate into the diet because... the body's holding on to it when it can and then releasing it when it can."

• Strategy of reintroducing oxalates to manage dumping symptoms.

"You may want to check your urine pH and make sure you're not super acid all the time if you are you need to do alkalization."

• Importance of managing body acidity during oxalate dumping.

• Removing oxalates can lead to mineral deficiencies, requiring careful management of electrolytes.
• Ensuring adequate intake of calcium, potassium, and other minerals is crucial to avoid severe health issues.

"You're already mineral deficient from years of a high oxalate diet you need more calcium you need more electrolytes you need more salt."

• High oxalate diets cause long-term mineral deficiencies that need to be addressed.

"If you don't you could end up with arrhythmia and end up in the emergency room with what feels like a pending stroke or heart attack."

• Serious health risks associated with electrolyte imbalances and mineral deficiencies.

• Each person's dietary needs and responses to oxalates are unique, requiring a customized approach.
• Prevention and early intervention are key to avoiding long-term health issues related to oxalates.

"It's really important to not throw out a lot of hard and fast rules I never like to do that for anybody."

• Importance of individualized dietary approaches rather than rigid rules.

"Prevention is the best thing let's not load up your children with sweet potatoes and chocolate and potatoes."

• Advocating for preventive measures to avoid oxalate-related health issues from an early age.