Preventing Kidney Stones While On The Keto Diet

The ketogenic diet is a high-fat, low-carb approach to weight loss that has become increasingly popular. However, it is associated with several health risks, one of which is kidney stones.

Kidney stones are a well-documented side effect of the ketogenic diet, particularly in children who follow the diet as a treatment for epilepsy. Research has shown that among children following the keto diet, 13 out of 195 developed kidney stones. This side effect is attributed to the diet's tendency to cause a more acidic environment in the body, leading to increased excretion of calcium in the urine.

Additionally, the keto diet may also reduce the amount of citrate in the urine, a compound that can bind to calcium and prevent kidney stone formation. Furthermore, the diet's restriction of fruits and vegetables can result in lower intake of potassium, another inhibitor of kidney stones.

While the keto diet may be effective for quick weight loss, it is essential to be aware of these potential risks and take preventive measures, such as increasing water intake and consuming adequate fruits and vegetables, to reduce the chances of developing kidney stones.

Reduce intake of high-purine foods

Purines are one of the most common chemical compounds globally, and they can be categorised into two types: endogenous and exogenous. Endogenous purines are produced directly by the body, while exogenous purines are absorbed through the food we eat.

When purines are broken down in the digestive system, uric acid is formed. Eating too many purines can cause a buildup of uric acid in the body, which, if left for too long, can crystallise and lead to health issues. Therefore, it is important to monitor your purine intake.

High-purine foods include:

• Organ meats, such as liver, kidneys, and sweetbreads.
• Game meats like veal, venison, and duck.
• Seafood, including tuna, sardines, anchovies, and herring.
• Alcoholic beverages, especially beer.
• Legumes.

If you are on a keto diet, it is important to be mindful of your purine intake, as high-purine foods can increase your risk of developing kidney stones and gout. To reduce your risk, consider limiting or avoiding these high-purine foods and incorporating more low-purine alternatives into your diet, such as low-fat dairy products, fruits, and certain types of meat and fish.

Remember to consult a healthcare professional before making any significant changes to your diet, especially if you have a medical condition or are taking medication.

Increase intake of alkaline foods

Alkaline foods are those that are less acidic and can help to prevent kidney stones by increasing the pH of your urine. Here are some tips to increase your intake of alkaline foods and reduce the likelihood of kidney stones:

• Citrus fruits and juices: Citrus fruits such as lemons and oranges are rich in citric acid, which can help to prevent kidney stones. Try adding a squeeze of fresh lemon or orange juice to your water, or opt for low-sugar/no-sugar lemonade and orange juice.
• Cruciferous vegetables: Vegetables like brussels sprouts, broccoli, and kale are rich in potassium and can help to decrease calcium loss, preventing kidney stones. They also have antioxidant effects that may help to prevent bladder, prostate, and kidney cancers.
• Whole grains: Whole grains contribute to a healthy weight, which is important for the prevention and treatment of kidney stones.
• Increase your plant-based protein intake: Opt for more plant-based proteins like beans, chickpeas, lentils, and peas, which are less acidic than animal proteins.
• Fish oil: Increase your intake of fish oil, found in salmon, sardines, and mackerel, to decrease urinary citrate and oxalate levels.
• Reduce your intake of animal protein: Animal proteins like beef, pork, eggs, and fish are high in purines, which can increase the production of uric acid and make your urine more acidic. This provides an ideal environment for kidney stones to form.
• Reduce your sodium intake: Sodium is an ingredient in salt and can increase the amount of calcium in your urine, leading to stone formation. Limit canned foods, packaged meats, fast foods, and condiments, which tend to be high in sodium.
• Drink plenty of water: Water is essential in preventing kidney stones as it helps to dilute the substances in your urine that can lead to stone formation. Aim for at least eight 8-ounce cups of water per day.

Stay hydrated

Staying hydrated is one of the most important things you can do to prevent kidney stones. This is especially important if you are on a keto diet, as it can help to flush out the kidneys and prevent the build-up of minerals that can form stones.

The keto diet is known to cause dehydration, which can increase the risk of kidney stones. This is because when the body is in ketosis, it releases more electrolytes, including sodium, and total body water decreases as carbohydrates are depleted. Therefore, it is crucial to drink plenty of water to help the body cope with these symptoms and prevent kidney stones.

How much water you need to drink each day depends on various factors, including your age, gender, activity level, and climate. However, as a general rule, it is recommended that adults drink about 3 litres of fluid per day to prevent kidney stones. This may include water, as well as other fluids such as tea and coffee.

In addition to staying hydrated, it is also important to eat a diet rich in fruits and vegetables, which are good sources of potassium and other electrolytes. These foods can help to increase urine volume and dilute the minerals that can form stones. It is also important to limit sodium intake, as too much sodium can increase the amount of calcium in the urine, which is a risk factor for kidney stones.

For people on the keto diet, it is crucial to monitor fluid intake and ensure adequate hydration to reduce the risk of kidney stones. This is especially important in the early stages of the diet when the body is adjusting to using ketones and fats as its primary energy source.

Take supplements

Taking supplements is one way to prevent kidney stones while on the keto diet. Potassium citrate is sometimes given to children on the keto diet to prevent kidney stones. In one study, children who took potassium citrate as supplements showed a decreased chance of developing kidney stones.

However, it is important to consult a healthcare professional before taking any supplements. They will be able to advise on the correct dosage and whether supplements are suitable for you.

In addition to supplements, drinking plenty of water can also help prevent kidney stones. Staying hydrated makes the chances of a kidney stone less likely.

Monitor urine pH

Monitoring your urine pH is a critical component of kidney stone prevention. The pH of urine is a measure of how acidic or alkaline it is. The pH scale ranges from 0 to 14, with 7 being neutral. A pH below 7 is acidic, and above 7 is alkaline.

The ideal urine pH for kidney stone prevention is between 6.5 and 7. This is because most kidney stones form when the urine is too acidic. Therefore, it is important to monitor your urine pH to ensure it stays within this ideal range.

There are several ways to monitor your urine pH. One way is to use pH test strips, which can be purchased online or at a pharmacy. These strips are dipped into a urine sample and will change colour to indicate the pH. Another way to monitor urine pH is to use a urine pH meter, a small device that measures the pH of a urine sample. These meters can be purchased online or at some pharmacies. Finally, you can work with a healthcare professional to monitor your urine pH. They may be able to provide more accurate measurements and guidance on how to adjust your diet or lifestyle to maintain the ideal urine pH.

If your urine pH is too low (acidic), there are several ways to increase it. One way is to consume more alkaline foods, such as fruits and vegetables. These foods can help neutralise the acidity in your urine. Another way to increase urine pH is to drink more water, which can dilute the acid in your urine. Additionally, you can take alkaline mineral supplements, such as potassium citrate, under the guidance of a healthcare professional.

It is important to note that having a urine pH above 7 (alkaline) is generally not a cause for concern and may even be protective against kidney stone formation. However, if you have an alkaline urine pH and are still forming kidney stones, it is important to work with a healthcare professional to identify the cause and determine the best course of action.

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