It’s January, and we heave a collective sigh as we pat our bellies and remember the over-indulgences of the holidays. As you resolve to make healthy changes, lose a few pounds and get in better shape, please consider the following information to avoid some unnecessary and painful complications:

Beware the green smoothie/juice: I am a fan of green smoothies. However, there is a real danger of causing kidney stones by consuming too many ingredients high in oxalates day after day. Oxalates are naturally-occurring substances in foods that are highly reactive and bind up with minerals like calcium, creating crystal complexes which can cause pain as well as inhibit calcium absorption in the body. While many people easily excrete these from the body in the urine and stools, there are a few foods that contain very high levels which may overwhelm one’s ability for clearance. This is especially true for those with genetic predisposition for impaired clearance. Antibiotics, which damage the intestinal flora, also impair the body’s ability to process oxalates. While these foods are fine to enjoy periodically in smoothies and in the general diet, try not to make a habit of consuming these every day:

spinach

strawberries

beets and beet greens

rhubard

chocolate/cocoa

parsley

Beware the gluten-free diet: In addition to those with celiac disease, some people are intolerant to gluten and find that they feel much better and reduce objective signs of disease by going gluten-free. However, some of the whole grain alternatives to wheat products are grains and legumes that are very high in oxalates. Some of the highest levels can be found in:

amaranth

buckwheat

quinoa

lentils

nuts and beans (not including green beans)

Again, these are grains that are very nutritious to health, but should not be eaten in excess.

Vitamin C? I often meet patients who have read that it can be helpful to take large doses to support their immune system. As it turns out, according to a couple of studies, vitamin C might increase stone formation in men (curiously, not in women) when taking higher supplementary doses. This is probably because some individuals metabolize vitamin C into oxalates.

Finally, although not related to oxalates, beware of diets that try to extol the virtues of high amounts of animal meats. This extra load of protein can also lead to kidney stone formation, as well as robbing important minerals from the bones and increasing risk of osteoporosis. High animal meat diets also boost the relative risks for breast, prostate and ovarian cancers.

by Cora Rivard, N.D./Seasons Natural Healthcare, LLC