Best Foods to Prevent Kidney Stones, What to Avoid
Kidney stones can be extremely painful, but the good news is that you can help prevent them by eating the right foods. What you eat affects the minerals in your body, which can either cause or prevent stones from forming.
Drinking plenty of water, eating foods with calcium, and avoiding too much salt can make a big difference. Some foods, like citrus fruits, can help stop kidney stones from forming, while others, like salty snacks and sugary drinks, can increase the risk.
Here’s an easy guide to the best foods to eat and what to avoid to keep your kidneys healthy and prevent kidney stones.
Best Foods to Prevent Kidney Stones
1. Calcium-Rich Foods:
Contrary to popular belief, dietary calcium reduces the risk of calcium oxalate stones by binding with oxalates in the gut, preventing their absorption into the bloodstream.
Good sources include milk, yogurt, cheese, fortified soy products, kale, broccoli, and tofu. Aim for 1,000–1,200 mg of calcium daily.
2. Citrus Fruits:
Citrus fruits like lemons and oranges contain citrate, which prevents calcium from forming crystals in the urine. Drinking lemonade or consuming citrus fruits regularly can help.
3. Fruits and Vegetables:
A diet rich in fruits and vegetables increases urinary citrate levels and reduces urine acidity, lowering the risk of stone formation. Examples include bananas, melons, and leafy greens (except spinach).
4. Whole Grains:
Whole grains like brown rice and oats provide fiber that may help reduce calcium excretion in urine.
5. Low-Sodium Foods:
Sodium increases calcium excretion in urine, raising stone risk. Choose fresh foods over processed ones and limit salt intake to less than 2,300 mg per day.
6. Plant-Based Proteins:
Substitute animal protein with plant-based options like lentils, beans, nuts (in moderation), and seeds to reduce uric acid levels.
7. Hydrating Fluids:
Drink plenty of water (2–3 liters per day) to dilute urine concentration. Lemon water or coffee may also be beneficial but avoid sugary drinks and grapefruit juice.
Foods to Limit or Avoid
1. Oxalate-Rich Foods:
Spinach, beets, nuts, rhubarb, chocolate, and tea are high in oxalates. Pairing them with calcium-rich foods during meals can reduce their impact.
2. Animal Proteins:
Red meat, poultry, fish, and eggs increase uric acid levels in urine and should be limited to moderate portions.
3. High-Sodium Foods:
Processed foods like canned soups and fast food contribute to higher sodium intake.
4. Sugary Drinks:
Avoid sodas and beverages with high fructose corn syrup as they increase stone formation risk.
By incorporating these foods into your diet while avoiding high-risk items like excess sodium and animal protein, you can significantly lower your chances of developing kidney stones. Always consult a healthcare professional for personalized advice based on your specific needs.