Laura Smith
Mushrooms are a type of fungus that contains oxalates, which can contribute to kidney stones. While most cultivated mushroom species have low levels of oxalates, certain types of mushrooms, such as oyster mushrooms, are moderately high in oxalates. Chaga mushrooms, in particular, have been associated with high oxalate levels and an increased risk of kidney stones. However, the relationship between oxalate consumption and kidney stone formation is complex, and not all oxalate-rich foods will necessarily lead to kidney stones. Additionally, cooking methods can reduce the oxalate content in mushrooms. This paragraph introduces the topic by providing an overview of the relationship between mushroom consumption, oxalate levels, and kidney stone formation, while also highlighting the complexity of the issue.
| Characteristics | Values |
|---|---|
| Mushrooms with high oxalate content | Chaga, Oyster |
| Mushrooms with moderate oxalate content | Lion's Mane, Cauliflower, Reishi, Shitake |
| Mushrooms with low oxalate content | Lion's Mane, Cauliflower, Reishi, Shitake |
| Calcium-rich foods paired with high-oxalate foods | Can help prevent oxalates from binding in the kidneys |
| Cooking methods that reduce oxalate content | Boiling |
| Other ways to reduce oxalate absorption | Stay hydrated, add lemon juice |
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What You'll Learn
Chaga mushrooms are high in oxalates
Chaga mushrooms have been used in folk and botanical medicine as a remedy for cancer, gastritis, ulcers, and tuberculosis of the bones. However, there have been reports of Chaga mushroom-induced oxalate nephropathy, a rare condition that may be overlooked due to a lack of understanding of its triggers. It requires medical review and is considered a potential health threat.
A case study of a 72-year-old Japanese woman who consumed high amounts of Chaga mushroom powder was documented. The case is not conclusive as the woman was also suffering from kidney disease and liver cancer, and was taking Chaga as an anti-cancer treatment. Another case study mentions a 69-year-old man who ingested Chaga mushroom powder (10-15g per day) and developed acute kidney injury with nephrotic syndrome.
Chaga mushrooms are reported to have high or extremely high levels of oxalates, although specific values are not given. Cooking mushrooms marginally lowers their soluble oxalate content, and the levels of soluble and insoluble oxalates in mushrooms are generally low compared to other common oxalate-containing vegetables. Calcium oxalate crystals were found in the kidney biopsies of the patients with Chaga-induced nephropathy.
Until more data is available, Chaga mushrooms should be considered a food high in oxalates. People who suffer from kidney stones or osteoporosis should limit their consumption of Chaga and other high-oxalate foods. Consuming calcium-containing foods with mushrooms may help reduce oxalate absorption, but further research is needed to understand the effects of Chaga mushrooms.
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Cooking lowers soluble oxalate content
The loss of insoluble oxalate during cooking varied greatly, ranging from 0 to 74%. The soluble oxalate content of mushrooms can be reduced by employing cooking methods such as boiling, which may be beneficial for individuals prone to kidney stone formation.
It is important to note that not all mushrooms have the same oxalate content. For example, oyster mushrooms are moderately high in oxalates, with 90% of them being soluble. On the other hand, Lion's Mane, Cauliflower, and Reishi mushrooms do not contain any soluble oxalates.
Additionally, consuming calcium-rich foods or supplements along with oxalate-containing foods can help reduce oxalate absorption. Calcium supplements were found to reduce oxalate absorption by 10% with a low-calcium diet and by 1% with a high-calcium diet. Adding milk to tea or coffee, for example, can be a simple way to increase calcium intake and potentially reduce oxalate absorption.
While oxalates are often associated with kidney stones, it is important to understand that not all oxalate-rich foods will lead to kidney stones. The chemistry is much more complex. However, for individuals prone to kidney stones or those with kidney health concerns, managing oxalate intake and combining it with calcium-rich foods may be a beneficial approach.
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Calcium supplements reduce oxalate absorption
Calcium oxalate stones are the most common type of kidney stones, forming about 80% of kidney stones. They are solid masses that form in the kidney when there are high levels of calcium, oxalate, or phosphate in urine.
Soluble oxalates can deplete calcium levels needed for supporting bone mass. This is particularly important for those concerned with bone health or reducing the risk of fractures.
A study assessed the effect of a 1000mg calcium supplement given simultaneously with soluble oxalates. The study concluded that this technique will reduce oxalate absorption by 10%, however, this is mostly effective if the person already has a low calcium diet. When calcium is supplemented into an already high calcium diet, there is only a 1% decrease in oxalate absorption.
Calcium is the most potent modifier of oxalate absorption. Consuming calcium-rich foods or beverages at each meal lowers the amount of oxalate absorbed into the bloodstream, reducing the risk of new kidney stones. For the best stone prevention, calcium should come from food. Dairy products are a good source of calcium, as is cow's milk, which does not contain oxalate.
Citrate also inhibits oxalate absorption, so it is recommended to drink lemon juice before consuming mushroom teas, for example.
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Oyster mushrooms are moderately high in oxalates
Oxalates are known to deplete calcium levels, which are essential for supporting bone mass. Therefore, those concerned about bone health or reducing the risk of fractures may need to monitor their oxalate intake. However, it is important to note that oxalate-rich foods do not always lead to kidney stones, as the chemistry is much more complex.
A study by Nile and Park examined the oxalate levels in twenty species of popular wild edible mushrooms, and all were found to have very low to moderate oxalate levels. Oyster mushrooms (Pleurotus ostreatus), specifically, were rated as a moderate risk due to their soluble oxalate content.
Cooking methods such as boiling and frying can marginally lower the soluble oxalate content of mushrooms. Additionally, consuming calcium-rich foods alongside oyster mushrooms may help reduce oxalate absorption. For instance, adding milk to tea or coffee can be a simple way to increase calcium intake.
While oyster mushrooms are moderately high in oxalates, they also offer nutritional benefits. They are a good source of dietary fiber, Vitamin C, B vitamins, and minerals. They also have high ratios of unsaturated to saturated fatty acids, which can be beneficial for health. Therefore, for individuals who are not prone to kidney stones, oyster mushrooms can be a nutritious food choice.
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Some mushrooms are safe for kidney stone formers
While it is true that some mushrooms are high in oxalates, not all mushrooms are created equal when it comes to their oxalate content. Some mushrooms are, in fact, safe for kidney stone formers to consume.
Chaga mushrooms have been associated with kidney stone formation in a few documented cases. One case involved a 72-year-old Japanese woman who consumed high amounts of chaga mushroom powder and was diagnosed with oxalate nephropathy. However, it is important to note that she was also suffering from kidney disease and liver cancer, and the role of chaga in her condition is not conclusive. Another case report mentioned a Japanese woman with liver cancer who consumed 4-5 teaspoons of Chaga mushroom daily for six months and developed nephrotoxicity, which was attributed to the high oxalate content of the mushroom.
On the other hand, certain mushroom varieties are known to have low or no soluble oxalates, making them safe options for individuals prone to kidney stones. These include Lion's Mane (Hericium erinaceus), Cauliflower mushroom (Sparassis spp), and Reishi (Ganoderma spp). Cultivated shiitake mushrooms (Lentinula edodes) are also considered harmless, with 99% insoluble oxalates.
It is worth noting that cooking methods can influence the oxalate content in mushrooms. Cooking, especially boiling, has been shown to marginally lower the soluble oxalate levels in mushrooms. Additionally, pairing high-oxalate foods with calcium-rich foods can help prevent oxalate binding in the kidneys. Staying hydrated is also important, as water helps flush out excess oxalates from the body.
While some mushrooms are safe for kidney stone formers, it is always advisable to consult with a healthcare professional or a dietitian for personalized advice and to ensure safe consumption, especially for those with existing kidney conditions.
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Frequently asked questions
Chaga mushrooms are known to contain high levels of oxalates, which can cause kidney stones. However, other mushrooms like Lion's Mane, Cauliflower, and Reishi mushrooms have no soluble oxalates.
Spinach, beet greens, chard, chocolate, tea, nuts, and grains are some common oxalate-rich foods.
You can reduce oxalate absorption by pairing oxalate-rich foods with calcium-rich foods, cooking certain vegetables like spinach and sweet potatoes, and staying hydrated.
Chaga mushrooms are valued in holistic health for their high antioxidant levels and immune-boosting properties.
Yes, soluble oxalates can deplete calcium levels, affecting bone health and increasing the risk of fractures and gout.
