Kidney stones are surprisingly common. And if you’ve ever had to pass one, you know you never want to do it again.
The good news is that there are simple steps you can take to reduce your risk. Because kidney stones form from excess minerals in the urine, changing what you eat can help. Below are seven kidney stone prevention diet tips to help you avoid suffering from the pain they can cause.
7 Kidney Stone Prevention Diet Tips
1. Stay well hydrated
Drinking enough water is the single most important thing you can do to prevent kidney stones. Fluids dilute your urine, making it less likely that minerals and salts will clump together. A good goal is at least 8 to 12 cups of fluids daily.
Water is best, but adding lemon or lime juice can provide an extra benefit because of their natural citric acid. This can help prevent stones from forming. If your urine is pale or nearly clear, you’re likely drinking enough.
2. Avoid excess salt
A high-salt diet increases the amount of calcium your kidneys release into urine, which can lead to stone formation. To cut down, read food labels carefully and try to cook with fresh ingredients when possible, and limit
- Processed foods
- Fast foods
- Canned soups
- Deli meats
- Salty snacks
3. Calcium from food is good
It was once thought that people with kidney stones should avoid calcium, but calcium from food can actually protect you. That’s because it binds to oxalate in the digestive system before it can reach the kidneys. Aim to get calcium through:
- Dairy products
- Fortified plant-based milk
- Leafy greens
Unless prescribed by your doctor, avoid unnecessary calcium supplements. These may actually increase your risk.
4. Watch your animal protein intake
Eating too much red meat, poultry, or seafood can raise uric acid levels in the urine, creating an environment where stones are more likely to form. You don’t have to cut out animal protein entirely, but it helps to limit portions and replace some meals with plant-based proteins like:
- Beans
- Lentils
- Tofu
5. Eat more fruits and vegetables
Fruits and vegetables raise the citrate levels in your urine, which helps prevent crystals from sticking together. Citrus fruits such as lemons, oranges, and grapefruits are especially beneficial.
6. Reduce high-oxalate foods
Oxalate is a natural substance found in many foods, but in high amounts, it can bind to calcium in your urine and create stones. If you’re prone to calcium oxalate stones, it may help to reduce your intake of:
- Spinach
- Beets
- Rhubarb
- Nuts
- Chocolate
- Soy products
You can also pair these foods with calcium-rich foods so the oxalate binds in your stomach instead of your kidneys.
7. Be careful with vitamin C supplements
While vitamin C from food sources is healthy, high-dose supplements can increase oxalate levels in the urine. Fresh fruits and vegetables are the safest way to get what you need.
Worried About Kidney Stones?
Kidney stones can be very painful, but following prevention strategies can help you lower your risk. If you’ve have kidney stones before, it can be helpful to partner with a urologist to find the best strategies to prevent them in the future. This may include following kidney stone prevention diet tips, along with other strategies based on your personal situation.
Don’t continue to worry about kidney stones – call (541) 334-3350 to schedule an appointment in the greater Eugene-Springfield area today!