Madeleine Hull
Kidney stones are small, hard deposits that form in the kidneys and can cause extreme pain. They can be prevented by staying hydrated, avoiding certain foods, and watching what you eat and drink. A diet that is high in protein, sodium, or sugar can increase the risk of kidney stone formation. It is recommended to drink plenty of water, eat calcium-rich foods, and reduce sodium intake. Citrus fruits and juices can also help reduce the formation of stones. It is important to consult a healthcare professional for a personalized diet plan and to determine the specific type of kidney stone.
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What You'll Learn
Drink more water and fluids to dilute stone-forming chemicals
Kidney stones are small, hard deposits that form in the kidneys and affect 9% of women and 19% of men in the United States. They can be as small as a grain of salt or as big as a golf ball. They develop when there is a decrease in urine or an increase in certain substances, such as minerals and salts.
Drinking plenty of water and fluids is an essential aspect of preventing kidney stones. Water helps to dilute the substances in urine that lead to stones. The recommended water intake is at least eight 8-ounce cups or twelve glasses of water per day.
In addition to water, you can also consume other fluids like citrus juices, which contain citric acid, a natural inhibitor of stone formation. Sources of citrus include lemons, oranges, and grapefruit. Lemon juice concentrate mixed with water is another option.
It is important to note that while staying hydrated is crucial, it should be done in conjunction with dietary changes and medical advice. A registered kidney dietitian or healthcare professional can provide guidance on the necessary changes in your diet and lifestyle to prevent kidney stones effectively.
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Reduce sodium intake by cutting down on salt, processed foods, and fast food
A diet high in sodium is a risk factor for kidney stones. Sodium and calcium share the same transport system in the kidneys, so a high-sodium diet can increase calcium leakage in urine, which in turn increases the chances of kidney stones forming.
To reduce sodium intake, it is important to cut down on salt, processed foods, and fast food. Salt is a rich source of sodium, and while the body needs sodium to function, too much can raise blood pressure, increasing the risk of heart disease and stroke.
- Use herbs and spices instead of salt: Boost the flavour of your food with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.
- Limit condiments and salty side dishes: Reduce your use of condiments such as salad dressings, ketchup, and hot sauce. Go easy on salty side dishes like pickles, pickled vegetables, olives, and sauerkraut.
- Choose low-sodium options: Opt for low- or reduced-sodium versions of snack foods, such as potato chips and nuts. Choose "low," "reduced-sodium," or "no-salt-added" options whenever possible.
- Prepare food at home: Cooking at home allows you to control the amount of sodium added to your food. Avoid fast food and restaurant meals, as these tend to be high in sodium.
- Check nutrition labels: Compare nutrition labels and choose products with the lowest amount of sodium per serving. Be mindful of hidden sodium in canned, processed, and commercially prepared foods.
- Drain and rinse canned goods: Rinsing canned beans and vegetables can help reduce sodium content by up to 40%.
- Combine low-sodium and regular versions: If you don't like the taste of low-sodium foods, try combining them with regular versions in equal parts. This works well for broths, soups, and pasta sauces.
- Taste your food before adding salt: Before reaching for the salt shaker, taste your food and try adding pepper, lemon, or lime instead.
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Limit animal protein and increase plant-based protein
Kidney stones are hard masses formed from crystals in the urine. They can be as small as a grain of salt or as big as a golf ball. While smaller stones usually pass through the urinary tract, larger ones may require medical intervention.
Diet and lifestyle changes can help prevent kidney stones. A diet high in protein, sodium, and sugar can contribute to kidney stone formation. Therefore, it is important to limit animal protein and increase plant-based protein intake.
Animal protein sources, such as red meat, poultry, eggs, and seafood, are high in a natural chemical compound called purines. High purine intake leads to increased uric acid production, which can form uric acid stones, the second most common type of kidney stones. Reducing animal protein ingestion can lower uric acid levels in the urine and decrease the risk of stone formation.
Plant-based proteins, on the other hand, offer more protection for the kidneys. Beans, chickpeas, lentils, peas, nuts, and seeds are excellent sources of plant-based proteins. They contain healthier fats and less sodium, reducing the risk of kidney stone formation. Additionally, plant-based proteins promote heart health, lower the risk of type 2 diabetes, and reduce inflammation, which can help prevent and manage chronic kidney disease.
It is important to note that dietary changes should be made under the guidance of a healthcare professional. They will run the necessary tests to determine the specific diet and lifestyle modifications needed to prevent kidney stones.
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Eat calcium-rich foods, especially with oxalate-rich foods
While there is no one specific cause of kidney stones, they are often related to diet and lifestyle choices. Dietary changes can be an effective tool in managing and preventing kidney stones.
Calcium oxalate stones are a common type of kidney stone, caused by high oxalate levels. Foods rich in oxalate include beets, chocolate, spinach, rhubarb, tea, nuts, and most stone-forming foods.
If you eat foods containing oxalates, it is important to also eat or drink a source of calcium with them. Calcium binds with oxalate in the stomach and intestines before it moves to the kidneys, helping the oxalate to leave the body without forming stones. This is preferable to taking calcium supplements, which have been linked to kidney stone formation.
Good sources of calcium include milk, yoghurt, cheese, and other dairy products. To ensure you are absorbing enough calcium, it is also important to include foods rich in vitamin D in your diet, such as fatty fish, mushrooms, and cheese.
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Avoid sugar and sweetened drinks
While kidney stones can be caused by a variety of factors, including genetics, diet, and lifestyle, it is important to be mindful of the specific foods and drinks that can increase the risk of kidney stone formation. One of the key recommendations to prevent kidney stones is to avoid sugar and sweetened drinks.
Sugar-sweetened beverages, such as sodas, energy drinks, and even artificially sweetened sodas, have been linked to an increased risk of kidney stones. A 2023 study found that individuals who derived 25% or more of their daily calories from added sugars had an 88% higher risk of developing kidney stones compared to those who kept their added sugar intake below 5%. These sugar-sweetened drinks include not only sodas but also sweetened versions of beverages like coffee and tea, which have been associated with a reduced risk of kidney stone formation when unsweetened.
The high consumption of sugar-sweetened drinks can lead to an increased risk of kidney stones due to the presence of fructose, which has been associated with kidney stone development. Additionally, added sugars can contribute to weight gain, leading to risk factors such as high blood pressure, insulin resistance, metabolic syndrome, and diabetes, all of which are considered risk factors for kidney stones.
To reduce the risk of kidney stones, it is advisable to limit or avoid sugar-sweetened drinks and opt for unsweetened or naturally sweetened beverages. This includes drinking plenty of water, which is recommended for preventing kidney stones as it dilutes the substances in urine that lead to stone formation. Aim for at least eight 8-ounce cups of water per day.
It is worth noting that dietary changes should be made under the guidance of a healthcare professional, who can advise on individual treatment plans based on specific risk factors.
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Frequently asked questions
Here are some general tips to help prevent kidney stones:
- Drink plenty of water.
- Eat calcium-rich foods, especially if you consume foods that are high in oxalate.
- Reduce your sodium intake.
- Limit your animal protein intake.
- Avoid foods that are high in oxalate, such as beets, chocolate, spinach, rhubarb, tea, nuts, and soy.
- Limit your sugar intake, especially from processed foods and sugary drinks.
- Increase your vitamin D and plant-based protein intake.
If you've had calcium oxalate or calcium phosphate kidney stones, it's important to reduce your sodium intake and limit foods that are high in oxalate. This includes spinach, beets, chocolate, nuts, and some types of beans. It's also recommended to get your calcium from plant-based sources rather than supplements.
Yes, in addition to water, citrus juices like lemon and orange juice can help prevent kidney stones due to their naturally occurring citrate content. However, be cautious of added sugars in juices and opt for low-sugar or no-sugar options.
Uric acid kidney stones are often caused by a high intake of purine-rich foods. To prevent these stones, it's recommended to cut down on red meat, organ meats, alcoholic beverages, and shellfish. Instead, opt for a diet high in vegetables, fruits, whole grains, and low-fat dairy products.
