How to Avoid Oxalate Dumping
Oxalate dumping is an unpleasant issue we hear about most often in the Carnivore circles but it can happen with fasting too, or even with the Ketogenic diet.
Here I explain what it is and how to avoid oxalate dumping.
Let’s focus on some tips to help you avoid it, or get through it if you’re already dealing with it.
What are oxalates?
Oxalates are natural compounds found in fruits and vegetables, and in grains and nuts.
Some are higher in oxalates, and some lower:
Examples on the higher oxalate side:
- Leafy greens
- Potatoes and yams
- Soy products
- Beans and legumes
- Chocolate
- Almonds
- Teas
- Raspberries
Examples on the lower oxalate side:
- Broccoli
- Brussels sprouts
- Cauliflower
- Avocado
- Blueberries
- Banana
- Melons
Naturally, a high carbohydrate diet is also going to be higher in oxalates than a Ketogenic or Carnivore diet.
So what is oxalate dumping?
Oxalate dumping can happen when you suddenly eliminate oxalates from your diet.
Issues happen when you do it too quickly.
This can cause the body to “dump” your excess oxalates, resulting in a host of unpleasant symptoms.
These can include:
- Joint and muscle pain/cramping
- Eye problems (especially crusting around the eyes)
- Skin rashes or breakouts
- Fatigue
- Brain fog
- Dizziness
- Tummy issues
- Urinary burning or urgency
Oxalate dumping can feel similar to what is referred to as Keto flu, and could even be what’s really going on in some instances.
How can I avoid oxalate dumping?
Since the cause of oxalate dumping seems to be cutting out oxalates too quickly, the answer is pretty obvious.
Eliminate oxalates gradually and slowly, rather than all at once.
Especially if your diet has been more on the high oxalate side.
If you’re going Carnivore, try doing it in small steps.
Go low carb first, then Keto, making sure to get in plenty of those foods on the lower oxalate side.
Stick with each step for a couple of weeks at least.
Next, go from Keto to Ketovore, still allowing for some lower oxalate foods, but less frequently and in smaller amounts.
And finally move on into full Carnivore.
Doing it this way, your body adjusts to less oxalates more gradually.
And you’ll be less likely to have issues.
What about fasting?
If you are new to fasting and you want to jump into an Extended Fast, follow the steps above first.
Get yourself gradually off oxalates before you start an Extended Fast.
If you’re doing Intermittent Fasting, you’re less likely to have issues because you can still keep some oxalates in your daily eating window.
Start with Intermittent Fasting, and work on decreasing your oxalates.
Then you can try some Extended Fasting.
What if I already stopped my oxalates too quickly?
If you’re already experiencing symptoms of oxalate dumping, here’s a few tips to help get you through it:
Start over
This should be your very first step if you’re right in the middle of an oxalate dump.
Try adding back in some oxalate foods, and then gradually tapering back off.
This should eliminate your symptoms, or at least make your situation better.
Stay hydrated
Drink your water!
This is always so important, and it will go a long way in getting those excess oxalates out of your system.
Increase your calcium and magnesium
Calcium and magnesium are types of oxalate binders, both have been shown to decrease oxalate absorption.
If you’re not getting enough in your diet, consider supplementing.
You can also try Epsom salt baths or foot soaks.
Baking soda in water
For some people, sipping on a little baking soda in water can help ease the symptoms of oxalate dumping.
PLEASE NOTE: If you have kidney disease or a history of kidney stones, it’s super important that you consult with your doctor before changing the amounts of oxalates in your diet.
It will get better
Whilst it’s best to come off oxalates slowly, it’s good to know that if you do experience oxalate dumping, the symptoms usually run their course in a few days.
Once you’ve found what’s best for you, any issues should be short lived.
Author: Roo Black
Roo is a fasting coach with over 5 years of experience. She leads the admin team of the Official Fasting for Weight Loss Facebook group - one of the largest fasting communities on social media with over 125,000 members. We highly recommend this group for anyone who is looking for fasting advice or coaching.
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