78: Oxalates & Metabolic Health: How Plant Antinutrients Can Be Harmful with Dr. Ben Bikman

Summary

This video delves into the role of oxalates—naturally occurring compounds found in various plant-based foods—and their potential impact on health. It explains how oxalates can contribute to kidney stones, gut inflammation, and even joint and cardiovascular issues. The script also highlights how gut bacteria, particularly *Oxalobacter formigenes*, can help break down oxalates and reduce their harmful effects. Practical strategies to manage oxalate intake include following a low-oxalate diet, staying hydrated, and using probiotics or fermented foods. The video emphasizes balancing oxalate consumption to improve overall health and prevent complications.

Takeaways

• 😀 Oxalates are naturally occurring molecules found in plant-based foods, particularly in leafy greens, nuts, grains, and legumes.
• 😀 Oxalates can bind essential minerals like calcium, magnesium, and iron, potentially reducing their absorption by the body, which could lead to mineral deficiencies.
• 😀 The most common health issue associated with high oxalate intake is kidney stones, particularly calcium oxalate stones, which make up about 80% of all kidney stones.
• 😀 Oxalates can contribute to gut health issues by damaging the gut lining and potentially causing leaky gut, allowing harmful substances to enter the bloodstream.
• 😀 The accumulation of oxalate crystals in joint fluid can lead to inflammation and conditions such as arthritis, especially in people with elevated oxalate levels.
• 😀 Oxalates may also contribute to oxidative stress and inflammation in blood vessels, increasing the risk of atherosclerosis, which can eventually result in heart attacks or strokes.
• 😀 Certain bacteria, such as *Oxalobacter formigenes*, can help break down oxalates in the gut, neutralizing their harmful effects.
• 😀 Antibiotics can reduce the population of *Oxalobacter formigenes* and other beneficial gut bacteria, increasing the risk of oxalate absorption and related health issues.
• 😀 A low-oxalate diet, focusing on foods such as eggs, dairy, meat, cauliflower, and berries, is recommended to manage oxalate intake and prevent health problems.
• 😀 Boiling high-oxalate foods, like spinach, can reduce their oxalate content by leaching the oxalates into the water, which should be discarded to decrease intake.
• 😀 Staying hydrated and drinking plenty of water helps to facilitate the excretion of oxalates through urine, reducing their concentration in the body.
• 😀 Supplementing with probiotics, especially strains like *Lactobacillus* and *Bifidobacterium*, can support gut health and help degrade oxalates, making them easier for the body to handle.

Q & A

What are oxalates and where are they found?

Oxalates are naturally occurring compounds found in many plant-based foods, particularly leafy greens, certain nuts, grains, and legumes. They can bind to minerals like calcium, magnesium, and iron, potentially reducing the body's ability to absorb these minerals.

How do oxalates contribute to the formation of kidney stones?

Oxalates bind with calcium in the body to form crystals. When these crystals accumulate, they can form kidney stones, specifically calcium oxalate stones, which make up 80% of all kidney stones.

What is leaky gut and how are oxalates related to it?

Leaky gut refers to a condition where the gut lining becomes damaged, allowing substances to leak into the bloodstream. Oxalates can irritate the gut lining and weaken the tight junctions between gut cells, contributing to this condition.

How can high oxalate levels impact joint health?

Oxalate crystals can deposit in the synovial fluid of joints, leading to inflammation and conditions like arthritis. This is especially problematic for people with elevated oxalate levels due to dietary intake or kidney disease.

What role does oxalate play in cardiovascular health?

Oxalate crystals can contribute to oxidative stress and inflammation in the blood vessels. This can damage the endothelium (lining of the blood vessels), leading to the formation of atherosclerotic plaques, which may result in heart attacks or strokes.

How do oxalates affect calcium levels in the body?

When oxalates bind to calcium, they reduce the amount of free calcium available in the bloodstream. This can impact not only bone health but also heart function, as calcium is essential for proper muscle contraction, including in the heart.

What gut bacteria help to degrade oxalates and how does this affect oxalate levels?

Certain gut bacteria, such as *Oxalobacter formigenes*, are capable of breaking down oxalates and using them as an energy source. A higher population of these bacteria helps lower oxalate levels in the body, reducing the risk of kidney stones and other oxalate-related complications.

Why are people who frequently use antibiotics at greater risk for oxalate-related health issues?

Antibiotics can reduce the population of *Oxalobacter formigenes* and other beneficial bacteria in the gut that help degrade oxalates. With fewer of these bacteria, the body may struggle to clear oxalates, leading to higher levels and an increased risk of kidney stones and other complications.

What dietary changes can help reduce oxalate intake?

To reduce oxalate intake, focus on a low-oxalate diet that includes foods like eggs, dairy, meat, and certain vegetables such as cauliflower and berries. It is also helpful to avoid or limit foods high in oxalates, like spinach and kale.

How can boiling high-oxalate foods reduce oxalate content?

Boiling high-oxalate foods can help leach out some of the oxalates into the water. However, if you consume the water (such as in a soup), the oxalates are still present. To reduce oxalates, discard the water after boiling.