Madeleine Hull
Kidney stones are a painful condition that can be avoided through diet. Dietary changes can be an effective tool in managing and preventing kidney stones. Staying hydrated and avoiding certain foods that are high in salt and sugar are important elements of a kidney stone diet. A high-sodium diet increases the amount of calcium in your urine, which can trigger kidney stones. A diet low in calcium increases your chances of developing kidney stones. A high-protein diet can also contribute to the formation of kidney stones. Eating animal protein may increase your chances of developing kidney stones. A diet rich in fruits and vegetables can lower blood sugar and blood pressure, reduce the risk of heart disease and stroke, and prevent some types of cancer. It also can help prevent the formation of kidney stones by increasing urinary citrate, a naturally occurring acid in the body that prevents calcium bits from sticking together in your urine and forming stones.
How to reduce kidney stones in diet
| Characteristics | Values |
|---|---|
| Calcium | Consume calcium-rich foods such as milk, yoghurt, cheese, and calcium-fortified juices, cereals, and vegetables. Calcium can block other substances that cause stones. |
| Sodium | Reduce sodium intake. Sodium is found in canned, packaged, and fast foods, as well as condiments, seasonings, and meats. |
| Oxalate | Eat calcium with oxalate-rich foods to bind them together. Foods high in oxalate include spinach, beets, nuts, wheat germ, rhubarb, and soy. |
| Animal protein | Limit animal protein intake, including red meat, chicken, pork, fish, and eggs. |
| Fluids | Drink plenty of water and stay hydrated. Avoid sugary drinks and limit alcohol. |
| Whole grains | Consume whole grains to maintain a healthy weight. |
| Vitamins | Consume citrus fruits and juices, such as lemons, oranges, and grapefruit, for their naturally occurring citrate. |
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What You'll Learn
Drink more water and fluids
Staying well-hydrated is one of the most important ways to prevent kidney stones. Water helps to dilute your urine, reducing the concentration of calcium and other minerals that can form kidney stones. The recommended daily water intake varies from 2 to 3 litres, or 8 to 12 cups, of water per day. However, it's important to note that this can change depending on the temperature and your level of physical activity. For example, if it's hot outside or you're engaging in strenuous activities, you'll need to increase your water intake to compensate for the fluid loss through sweating.
Drinking water is not the only way to stay hydrated. Other fluids, such as tea, coffee, and fruit juice, can also contribute to your daily fluid intake. However, water is the healthiest option and is specifically recommended for preventing kidney stones. It's also important to spread out your water intake throughout the day, rather than drinking a large amount all at once.
While staying hydrated is crucial, it's not the only factor in preventing kidney stones. A healthy diet that includes fruits, vegetables, and whole grains can also help. Specifically, eating more plant-based protein and low-oxalate, plant-based sources of calcium can be beneficial. Additionally, limiting your intake of sodium, animal protein, and certain high-oxalate foods can help reduce the risk of kidney stone formation.
It's worth noting that one size does not fit all when it comes to kidney stone prevention. Consulting with a healthcare professional or a dietitian who specializes in kidney stone prevention can help you develop a personalized plan that takes into account your individual needs and circumstances.
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Reduce sodium intake
Sodium is a part of salt and is present in many canned, packaged, and fast foods. It is also found in many condiments, seasonings, and meats. A high-sodium diet increases the amount of calcium in your urine, which can trigger kidney stones in people who are susceptible to them. Therefore, it is important to reduce your sodium intake.
Firstly, it is important to talk to a healthcare professional about how much sodium should be in your diet. You can also check the Percent Daily Value (%DV) for sodium on the Nutrition Facts label found on many food items. Low-sodium food items have 5% or less sodium, while high-sodium items have 20% or more. It is recommended that adults consume less than 2,300 mg of sodium per day.
To reduce your sodium intake, you can start by cooking from scratch and avoiding processed and fast foods, canned soups and vegetables, and lunch meats. Look for food items labelled as "sodium-free", "salt-free", "very low sodium", "reduced sodium", "light in sodium", "no salt added", "unsalted", or "lightly salted". When eating out, ask about the sodium content in the food.
In addition to reducing sodium intake, it is also important to maintain a healthy diet with fruits and vegetables, whole grains, and low-fat dairy products. Drink six to eight 8-ounce glasses of water per day to stay hydrated and help prevent kidney stones.
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Eat more calcium
Despite what the name suggests, calcium is not the main cause of calcium-oxalate stones. In fact, a diet low in calcium increases your chances of developing kidney stones. Calcium is a critical part of your diet, as your body needs it to keep your bones healthy, regulate your blood pressure, and aid in muscle function. The recommended calcium intake to prevent calcium stones is 1000-1200 mg per day.
You can get calcium from dairy products, such as milk and yoghurt, or from low-oxalate, plant-based sources like calcium-fortified juices, cereals, breads, some vegetables, and some beans. It is important to eat and drink calcium and oxalate-rich foods together during a meal. This ensures that oxalate and calcium bind to one another in the stomach and intestines before the kidneys begin processing, making it less likely that kidney stones will form.
If you have had calcium-oxalate stones, you may want to reduce your oxalate intake. Oxalate is a naturally occurring substance found in many foods, such as some fruits and vegetables, nuts, and chocolate. Your liver also produces oxalate.
In addition to eating more calcium, it is important to stay hydrated to prevent kidney stones. Unless you have kidney failure, you should drink six to eight 8-ounce glasses of water per day.
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Limit animal protein
Limiting Animal Protein
Eating animal protein may increase your chances of developing kidney stones. A healthcare professional may advise you to limit your consumption of animal protein, especially if you have already had kidney stones.
Which Animal Proteins to Limit
Animal proteins to limit include red meat, organ meats, beef, chicken, fish, and processed meats. A study found that each 100-gram increment of red meat intake was significantly associated with an increased risk of kidney stones. Another study found that serum and urinary uric acid levels increased after the consumption of beef, chicken, and fish. Fish was associated with higher urinary uric acid than beef or chicken.
Plant-Based Alternatives
You can replace animal protein with plant-based foods that are high in protein, such as legumes (beans, dried peas, lentils, and peanuts), soy foods (soy milk, soy nut butter, and tofu), and nuts and nut products (almonds and almond butter, cashews and cashew butter, walnuts, and pistachios).
Consult a Healthcare Professional
It is important to consult a healthcare professional about how much total protein you should be consuming and how much should come from animal or plant-based sources. They can advise you based on the type of kidney stone you had and your individual needs.
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Eat more fruits and vegetables
Eating more fruits and vegetables is an important part of preventing kidney stones. A healthy diet that includes fruits and vegetables can help prevent stone formation. Fruits can be dried, frozen, or fresh.
Fruits and vegetables that are rich in potassium, such as Brussels sprouts, broccoli, and kale, are especially beneficial. These foods decrease calcium loss and stop kidney stones from forming. They also have antioxidant effects that help prevent bladder, prostate, and kidney cancers.
Citrus fruits and their juices, such as lemons, oranges, and grapefruit, are also highly recommended. They contain citric acid, which helps to reduce or block the formation of kidney stones.
In addition to citrus fruits, it is important to include calcium-rich foods in your diet. Calcium can bind with oxalate, interrupting the formation of kidney stones. Good sources of calcium include milk, yogurt, cottage cheese, and other types of cheese. For vegetarian or vegan sources of calcium, try legumes, calcium-set tofu, dark green vegetables, seeds, and blackstrap molasses.
Finally, it is important to stay hydrated by drinking plenty of water. Water helps to dilute the substances in urine that can lead to kidney stones. Aim for at least eight 8-ounce cups of water per day.
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Frequently asked questions
It is recommended to drink at least 2 litres (8 cups) of water per day, but ideally 3 litres (12 cups) to stay hydrated and prevent kidney stones.
It is recommended to limit your sodium intake to 2,300 milligrams daily. This includes reducing your consumption of canned, packaged, and fast foods, as well as condiments, seasonings, and meats that are high in sodium. Additionally, limit your intake of animal protein, red meat, high-purine foods, and sugar-sweetened foods and drinks.
The DASH diet and the Mediterranean diet are heart-healthy eating plans that limit meat intake and can help reduce your risk of forming kidney stones.
Include more whole grains, fruits, and vegetables in your diet. Additionally, eat foods rich in calcium, such as milk, yogurt, and low-oxalate, plant-based foods.
