Madeleine Hull
The carnivore diet, which restricts all or nearly all plant foods, has been linked to an increased risk of kidney stone formation. However, there are ways to mitigate this risk and avoid kidney stones while on the carnivore diet. Firstly, it is important to stay hydrated by drinking plenty of water, especially during exercise or activities that cause sweating. Additionally, it is recommended to limit sodium intake and focus on consuming whole, unprocessed meats. While calcium from plant sources can contribute to kidney stones, calcium from animal sources does not appear to have the same effect. Nevertheless, it is important to carefully consider the balance between calcium and potassium in the diet, with the goal of limiting calcium and maximizing potassium intake. Organ meats and bone broth are rich sources of potassium. Finally, some sources suggest that citric acid from lemon or orange juice can help break down small kidney stones, but it is important to monitor vitamin C intake.
How to avoid kidney stones on a carnivore diet
| Characteristics | Values |
|---|---|
| Drink plenty of water | Aim for at least eight 8-ounce cups a day |
| Eat calcium-rich foods | Milk and yoghurt can decrease the risk of forming kidney stones |
| Limit sodium intake | Avoid processed meats and limit salt added to meals |
| Limit animal protein | --- |
| Avoid oxalates | Avoid nuts, chocolate, spinach, rhubarb, tea, and most nuts |
| Eat organ meats | Rich in potassium, which is mainly found in plant foods |
| Eat bone broth | Also rich in potassium |
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What You'll Learn
Avoid high-oxalate foods
Oxalates, also known as oxalic acid, are naturally occurring compounds in plants. They are commonly found in leafy greens, legumes, nuts, and certain fruits. While these high-oxalate foods are rich in nutrients, they can increase the risk of kidney stone formation in some individuals. Here are some guidelines to help you avoid high-oxalate foods and reduce your risk of kidney stones:
Firstly, it is important to identify common high-oxalate foods. Spinach, for example, is one of the foods with the highest oxalate content, with 755 milligrams in just half a cup of cooked spinach. Other leafy greens like kale and bok choy have lower oxalate levels, with 2 milligrams and 1 milligram per cup, respectively. Nuts, such as almonds, cashews, peanuts, and walnuts, also contain oxalates, with approximately 30 milligrams per ounce. Additionally, certain fruits like avocados, oranges, grapefruit, and raspberries are high in oxalates, with raspberries containing 48 milligrams per cup. Dates are another high-oxalate food, with 24 milligrams per date.
Secondly, consider substituting high-oxalate foods with low-oxalate alternatives. For example, instead of baked potatoes, opt for sweet potatoes, which offer higher nutritional value and contain only 28 milligrams of oxalates per cup. Broccoli is another excellent low-oxalate vegetable, with just 2 milligrams per cup, and it is packed with fibre, protein, and essential vitamins and minerals. If you're a fan of beans, choose kidney beans over navy beans, as they have a lower oxalate content, with only 15 milligrams per half-cup.
Thirdly, while it is important to be mindful of oxalate intake, it is not necessary to eliminate all high-oxalate foods from your diet unless advised by a medical professional. These foods are typically healthy and nutrient-dense, so eliminating them may do more harm than good. Instead, focus on balancing your diet by including a variety of fruits and vegetables. Additionally, ensure you are drinking enough water, as it helps flush out excess oxalates from your body.
Lastly, cooking high-oxalate vegetables can help reduce their oxalate content. However, keep in mind that you should only consider reducing your oxalate intake if you are at risk of kidney stone formation or have been advised to do so by your doctor. For most individuals, the benefits of consuming nutrient-rich, high-oxalate foods outweigh the risks.
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Stay hydrated
Staying well-hydrated is crucial for preventing kidney stones, especially when adhering to a carnivore diet. Aim for a minimum of eight 8-ounce cups of water per day, which equates to approximately 2-3 quarts or 1.9 litres. This will help to maintain a steady stream of clear urine, which is indicative of adequate hydration.
Water plays a pivotal role in preventing kidney stones by diluting the substances in urine that contribute to stone formation. Additionally, it ensures frequent urination, thereby preventing any build-up of calcium or uric acid. This is particularly important if you engage in activities that induce sweating, such as heavy exercise, saunas, or hot yoga, as these activities can lead to reduced urine production, providing an opportunity for stone-causing minerals to settle in the kidneys and urinary tract.
While staying hydrated is essential, it's also worth noting that simply increasing water intake may not be sufficient to prevent kidney stones. The type of fluids consumed is also a critical factor. It is advisable to limit or avoid sodas (especially those high in fructose), sweetened iced tea, and grapefruit juice, as these beverages can contribute to the formation of kidney stones.
Additionally, consider incorporating citric acid into your hydration routine by adding fresh lemon or orange juice to your water or opting for low-sugar or no-sugar lemonade and orange juice. Citric acid aids in breaking down small kidney stones and can be beneficial in preventing their formation. However, it is important not to overdo it on vitamin C, as excessive amounts can have negative effects.
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Eat calcium-rich foods
Calcium-rich foods are an important part of preventing kidney stones, but it is a delicate balance as too much calcium can also cause kidney stones to form. The National Kidney Foundation recommends that a person should not consume more than 1000-1200 mg of calcium per day to prevent kidney stone formation.
Calcium binds with oxalates in the gut, reducing their absorption into the bloodstream. Therefore, pairing calcium-rich foods with high-oxalate foods can help reduce the risk of kidney stones. For example, oxalates are found in higher quantities in some plant foods, including spinach, almonds, soy products, potatoes, and raspberries. However, a carnivore diet restricts all or nearly all plant foods. Meat is a source of calcium, but it is unclear if the amount of calcium in meat is enough to cause kidney stones.
Some calcium-rich foods that can be included in a carnivore diet are:
- Dairy products, such as cheese, milk, and yogurt.
- Eggs.
- Fish with edible bones, such as sardines or canned salmon.
- Bone broth.
It is important to note that while adequate calcium intake is recommended for most people with kidney stones, individual needs may vary. It is always best to consult with a healthcare professional before making any significant dietary changes.
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Limit animal protein
While the carnivore diet restricts all or nearly all plant foods, it is important to limit animal protein to avoid kidney stones. This is because high animal protein diets can increase calcium excretion in the urine, which can lead to the formation of kidney stones. Urinary markers of protein intake, including ammonium, sulfate, urine urea nitrogen (UUN), and protein catabolic rate (PCR), are all increased in individuals on a carnivore diet.
To limit animal protein, it is recommended to focus on whole, unprocessed meats rather than processed meats, which are high in sodium and can contribute to kidney stone formation. Eating too much salt can also increase sodium levels, so it is important to be mindful of salt intake. Organ meats, such as liver and kidney, are good sources of potassium, which can help regulate fluid balance and support kidney function.
In addition to limiting animal protein, staying hydrated is crucial for preventing kidney stones. Water helps to dilute substances in the urine that can lead to stone formation. Aim for at least eight 8-ounce cups of water per day, or speak with a healthcare professional about the right amount for your individual needs.
While on a carnivore diet, it is important to be mindful of the increased risk of kidney stone formation and take proactive steps to mitigate this risk. This may include limiting animal protein, staying hydrated, and working with a healthcare professional to monitor kidney health and make any necessary adjustments to your diet.
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Avoid processed meats
Processed meats, such as salty lunch meats, are best avoided on the carnivore diet to prevent kidney stones. These meats are often high in sodium, which can increase the risk of kidney stone formation. Additionally, processed meats may be higher in certain fats and salts, increasing the load on your kidneys over time.
It is important to note that the carnivore diet itself restricts all or nearly all plant foods, which can lead to a lack of potassium. Potassium is crucial for regulating fluids and electrolytes, and its absence can negatively impact kidney function. Therefore, those on a carnivore diet should be mindful of their potassium intake, as it helps to balance the effects of calcium. Organ meats and bone broth are rich sources of potassium and can be incorporated into meals.
Furthermore, the carnivore diet is typically high in animal protein, which can lead to increased uric acid production. This acidic environment promotes the crystallization of calcium oxalate and uric acid stones. Thus, it is advisable to limit processed meats, as they may contribute to this acidic environment.
While on a carnivore diet, it is recommended to focus on whole, unprocessed meats. This approach ensures a more diverse nutrient intake and reduces the strain on the kidneys. Fish, for example, provides omega-3 fatty acids, which support overall kidney health.
In summary, to prevent kidney stones while on a carnivore diet, it is advisable to avoid processed meats due to their high sodium and fat content, which can increase the risk of kidney stone formation and put a strain on kidney function. Instead, prioritize whole, unprocessed meats and include various proteins, such as fish, to support kidney health.
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Frequently asked questions
A diet that is high in protein, sodium, or sugar can increase your risk of developing kidney stones. Restrictive fad diets like the carnivore diet, which eliminates all or nearly all plant foods, can increase your risk of developing kidney stones. However, healthy kidneys are unlikely to be adversely impacted by a high-protein diet. If you are prone to kidney stones or have pre-existing issues such as chronic kidney disease, you may want to proceed with caution.
Kidney stones can be as small as a grain of salt or as big as a golf ball. Smaller stones usually pass without medical intervention, but larger ones may require medical help. Kidney stones are incredibly painful to pass, and even medical intervention can be uncomfortable.
Drink plenty of water every day to ensure that you urinate frequently and avoid any build-up of calcium or uric acid. Avoid sodas, sweetened iced tea, grapefruit juice, and other sugary drinks. Limit your sodium intake and be careful about how much salt you add to your meals. Focus on whole, unprocessed meats. Eat organ meats and bone broth, which are rich in potassium.
Avoid nuts, which are rich in oxalate. Other stone-forming foods to avoid include beets, chocolate, spinach, rhubarb, tea, and most nuts.
