To avoid kidney stones, several effective strategies focus primarily on diet and hydration:
Key Ways to Prevent Kidney Stones
- Stay Well Hydrated
Drink plenty of fluids, especially water, to dilute urine and prevent stone formation. Aim for more than 10 to 12 glasses (about 2 to 3 liters) of fluids daily. Clear or pale yellow urine indicates good hydration
- Limit Animal Protein Intake
Reduce consumption of beef, pork, poultry, and fish to about 6 to 8 ounces per day, as excessive animal protein can increase stone risk by raising urine acid levels
- Reduce Sodium (Salt) Intake
High sodium increases calcium in urine, promoting stones. Limit sodium to less than 2,000–2,300 mg daily by avoiding fast foods, processed snacks, canned foods, and reading food labels carefully
- Get Adequate Dietary Calcium
Contrary to some beliefs, eating calcium-rich foods like milk, yogurt, and low-fat dairy helps prevent stones by binding oxalate in the gut. Avoid calcium supplements unless medically necessary, as they may increase stone risk
- Limit High-Oxalate Foods
Foods high in oxalate (which can bind calcium to form stones) include spinach, beets, nuts, chocolate, soy products, rhubarb, and black tea. If prone to calcium oxalate stones, reduce these foods, especially without calcium-rich foods consumed simultaneously
- Avoid Excess Vitamin C Supplements
High doses of vitamin C supplements may increase stone risk, particularly in men. Vitamin C from food does not carry the same risk
- Include Citrate-Rich Foods
Citrus fruits like lemons and oranges contain citrate, which helps prevent stone formation. Drinking lemon juice diluted in water daily can increase urinary citrate and reduce stone risk
Additional Tips
- Eat more fruits, vegetables, and whole grains to maintain a healthy weight and reduce stone risk
- Consider herbal remedies like Chanca Piedra cautiously, as evidence is limited
Following these guidelines can significantly reduce the risk of developing kidney stones or their recurrence
