To prevent kidney stones, several effective strategies focus mainly on diet and hydration:
Key Prevention Tips
- Stay Well Hydrated: Drinking plenty of fluids, especially water, is the most important step. Aim for more than 10 to 12 glasses (about 2 to 3 liters) daily to dilute urine and prevent stone formation. Clear or pale yellow urine indicates good hydration
- Limit Animal Protein: Reduce intake of animal-based proteins like beef, pork, poultry, and fish to about 6 to 8 ounces per day, as excess animal protein can increase stone risk
- Reduce Sodium Intake: High sodium increases calcium in urine, promoting stones. Limit sodium to less than 2,000–2,300 mg per day by avoiding fast foods, processed foods, salty snacks, and canned products
- 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: For those prone to calcium oxalate stones, reducing foods high in oxalate such as spinach, beets, nuts, chocolate, soy products, and black tea can help
- Add Citrate-Rich Foods: Consuming lemon juice or other citrus fruits can increase citrate in urine, which helps prevent stone formation and may even break up small stones
Additional Recommendations
- Drink more fluids during hot weather or exercise to replace sweat losses
- Avoid sugary and fizzy drinks, which may increase stone risk
- Maintain a balanced diet rich in fruits, vegetables, whole grains, and low-fat dairy
By following these dietary and lifestyle changes, the risk of developing new kidney stones or recurrence can be significantly reduced
