The Daniel Fast gave me kidney stones.
For the whole story, see my previous post. The CliffsNotes version is that I went to the emergency room twice, and both incidents occurred just weeks after completing a Daniel Fast. It took me a few years to connect the two events, but now that I’ve done the research, I’ve concluded that a restrictive plant-based diet like the Daniel Fast simply isn’t worth the risk for me.
Before I go any further, it’s important to note that some people are genetically predisposed to kidney stones. As my urologist told me, “You might do everything right and still get stones, while someone else could do everything wrong and never get a stone.” So, there’s that. But how will you know if you’re one of those who’s more susceptible? You may not think you have anything to worry about, but I had no family history, no preexisting conditions, no reason to give kidney stones a second thought.
Oxalate: What it is and why you need to know
There are different types of kidney stones, but the most common are made of calcium oxalate. Oxalate is an antinutrient found in many plants. When high levels of oxalate combine with calcium in the urine, kidney stones form.
Most people think kidney stones are caused by drinking too much tea, soda, or eating too much salt. While those certainly can be contributing factors, there are many nutrient-dense plants that may also be to blame. Those leafy greens you’re eating could be overloading your kidneys with oxalate.
Foods Highest in Oxalate
- Spinach
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Rhubarb
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Okra
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Swiss chard
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Buckwheat
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Almonds
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Miso/Tofu/Soy
The foods listed above require the most caution. Spinach is, by far, the worst offender. Just one serving of cooked spinach has more than a week’s worth of oxalate. Almonds are another major culprit. There was a time in my life — not long ago — when I was regularly drinking almond milk, baking with almond flour and snacking on roasted almonds. Not anymore!
Other High Oxalate Foods
- Potatoes
- Beans (black, great northern, navy, etc.)
- Nuts (cashews, hazelnuts, peanuts, etc.)
- Beets
- Cocoa
- Brown rice flour
- Cornmeal
- Millet
- Quinoa
- Chia
- Amaranth
- Tomato sauce
- Raspberries
- Dates
- Tahini
- Turmeric
- Cinnamon
This is not an exhaustive list, but it represents much of what I’d typically consume on a Daniel Fast. Many of these items are considered “superfoods”, and I never imagined they could actually be working against me.
Tips to avoid my fate
As I mentioned earlier, your body may not be as sensitive to oxalate as mine. Trust me, though — you don’t want to take any chances when it comes to kidney stones. Here are a few steps you can take to be proactive, especially when following a plant-based diet:
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Eat a variety of different foods. Moderation is key. Be careful not to eat the same things over and over just because you enjoy them or it’s convenient. You don’t need to avoid high-oxalate foods completely, but be mindful of them, and watch your portion sizes.
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Drink lots of water. When you think you’ve had enough, drink a little more. Drinking plenty of fluids will flush out your system and make it harder for chemicals to build up and form crystals. I now carry a half-gallon jug everywhere I go to make sure I’m getting at least 8 cups of water daily. Any beverages on top of that are an added bonus.
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Be sure you’re getting enough calcium. This may sound counterintuitive, since calcium is the thing that binds to oxalate. However, if you eat calcium-rich foods together with foods containing oxalate, they will bind in the stomach and intestines before reaching the kidneys, making them easier for the body to process. Admittedly, it can be hard to get the recommended amount of calcium on a plant-based diet, but it’s not impossible. Don’t rely on calcium supplements, though, because they’ve been shown to increase the risk of kidney stones.
What I’ll be doing instead of the Daniel Fast
If you’re looking for an alternative to the Daniel Fast this year, or if you’d like to follow a guided plan while you fast, I’d love if you joined me for 21 Days of Virtue. Designed for women, this 3-week challenge will allow you to focus on a specific pillar of Christian character that you’d like to develop or refine in the new year. Together we’ll dig into scripture and set our hearts on things above as we strive to be more like Christ in 2021.
Click the banner below to learn more about 21 Days of Virtue and sign up! It’s 100% free, and I’ll even give you a special gift when you complete the challenge.
