The Best Diet You Can Have To Prevent Kidney Stones What to Have and Avoid

Dr.Vikas Agarwal, 4 mins read

Kidney stones can develop due to several factors and in many ways. They can occur when calcium combines with chemicals in the urine or when substances are so highly concentrated that they solidify, or by a build-up of uric acids. Passing or being unable to pass solid stones through the urinary tract is very painful and uncomfortable. However, following the right diet (a “kidney stone diet”) and avoiding the wrong things can prevent kidney stones from forming altogether. 

Many nutritionists and urologists are often asked this question, “How can I prevent kidney stones naturally?”, by their patients. So if you are concerned about kidney stones and wish to prevent them, what you end up putting in your mouth is more important than what you have to avoid altogether. 

If you’re looking to make a kidney stone diet chart for keeping tabs, here are some useful rules you should keep in mind. 

Keep yourself well hydrated

Fluids, fluids, fluids, and more fluids, have as many as you can, non-alcoholic and sugar-free of course, but especially water, which helps dilute and break up the chemicals that cause kidney stones. Try and have a minimum of 10 glasses of water a day to keep the chemicals at bay. 

Citrus is good for us  

Citrus juices and fruits can greatly reduce the formation of kidney stones due to the citrate in them. Good sources like lemons and oranges are readily available. Make sure you have lots of calcium from natural sources as low calcium levels may elevate oxalate levels. Why natural sources? It is preferable as supplements have been linked to kidney stones in studies. Natural sources of calcium you can choose from include milk, cheese, and yogurt. If you want vegan sources of calcium then go for pulses, legumes, tofu, green vegetables, seeds, nuts, and seeds. 

If you’re lactose intolerant or don’t prefer milk, go in for lactose-free milk, fortified almond or soy milk, or even goat’s milk. You should have foods loaded with vitamin D each day as it is crucial for the body’s ability to absorb more calcium. Many foods like fatty fish like salmon, mushrooms, and cheese are full of vitamin D. 

Food and drinks to avoid if you’re concerned about kidney stones

Cut your salt intake

Consuming a lot of salt, especially from processed foods shoots up sodium levels in the body, which promotes the buildup of calcium in the urine. Make sure you cook your food with as little salt as possible, and always check the sodium levels on the labels behind canned or processed foods. Fast foods are always high in sodium, but your corner Dhaba or regular restaurant may also be loading up their food with salt. So if you can, ask your waiters for less salt to be added to your order. It may not sound appealing right now, but our palettes can adjust quite well to new taste experiences. Also, some vegetable juices like canned tomato juice have a lot of sodium, so best avoid them as well. 

Lessen red meats and animal protein consumption 

Sources of protein like red meat, mutton, pork, chicken, poultry, and eggs, raise the levels of uric acid and also reduce a chemical in the urine called citrate, which serves the primary function of preventing the formation of kidney stones. Some healthy options instead of animal protein are tofu, quinoa, curd, hummus, Greek yogurt, and chia seeds. Make sure you discuss your workout plans, if you work out, with your nutritionist to factor in how many proteins you need for getting by daily. 

Avoid oxalates

Foods that are high in oxalates (a chemical) can increase the risk of kidney stone formation. Those who have already had kidney stones should limit or even eliminate oxalates from their diet altogether. Make sure to check with your doctor and understand if limiting these foods alone is enough for preventing kidney stones from forming, even repeatedly. You could perhaps try and have some food rich in calcium alongside any foods you have that contain oxalates. This will bind the oxalate to the calcium during digestion before reaching your kidneys. Foods that contain high amounts of oxalate include chocolate, nuts, spinach, rhubarb, beets, and sweet potatoes.  

Go cold on the cola

Avoid soft drinks or cola drinks, whatever you call them, they are unhealthy and are high in phosphate, a chemical that increases the risk of kidney stone formation. 

The added sugar and syrups added to processed foods and drinks may increase the risk of kidney stones as well. Keep an eye on the amount of sugar you consume, particularly through processed foods like chocolates, cake, soft drinks, and canned juices. Other common sugars that you should avoid are corn syrup, honey, fructose, agave nectar, cane sugar, and brown rice syrup. 

What to include in your kidney stone diet

Those who have had kidney stones are at greater risk of relapse unless they proactively do something to prevent them. This might mean getting on prescription medication for the same, along with being watchful of what you eat and drink.

If you have stones at the moment, your doctor will conduct some tests and determine what type they are. You’ll then be given a specific diet plan that includes plenty of vegetables, fruits, and whole grains. Dairy products that are fat-free or low-fat, fish, poultry, beans, and nuts are all included. It restricts saturated fat-rich foods such as fatty meats and full-fat dairy products. You can take some key points from this and have a minimum of 10 glasses of water a day, eat calcium-rich food every meal, at least thrice a day, have fruits rich in citrus like oranges, try and limit the intake of animal protein, add less salt to your food, less added sugar, avoid products that contain high fructose corn syrup, stave off foods and drinks with oxalates and phosphates, keep away from things that can dehydrate you, like alcohol.

Kidney stones are usually very painful and it is best to avoid them altogether. While some factors may be unavoidable, you can follow a diet that can prove effective in managing and preventing kidney stones. Keep hydrated and avoid certain foods like the ones mentioned above and pair calcium with oxalate-rich foods; these are key aspects of all kidney stone diets for prevention. 

Also, Read: Know How Can You Protect Your Kidneys