Kidney stones are small hard deposits made of minerals and salts that form in the kidneys. They can cause severe pain in the back, side, and lower abdomen and can lead to complications like urinary tract infections.

Making dietary changes can significantly decrease the risk of developing kidney stones.

Drink plenty of water

Drinking enough water every day is crucial to avoid kidney stone formation. The National Kidney Foundation recommends drinking at least 12 cups (3 liters) of fluid per day.

Water helps dilute the urine and flush out minerals and other substances that can form stones.

Limit sodium intake

Excessive sodium intake can increase the risk of kidney stones as it raises the amount of calcium excreted in urine. High levels of calcium in the urine can lead to the formation of calcium stones.

To reduce sodium intake, cut back on processed and fast foods, which are high in salt. Choose fresh or frozen vegetables, fresh fruits, and lean proteins to get your daily nutrients.

Increase intake of calcium-rich foods

You may think that increasing calcium intake in your diet may lead to kidney stone formation, but it’s the opposite.

Calcium in food binds to oxalate in the intestine, preventing it from being absorbed into the bloodstream and then excreted via urine. So, it’s essential to increase intake of calcium-containing foods, including low-fat milk products, cheese, and dark, leafy greens like kale and spinach.

Avoid high-oxalate foods

Oxalate is a naturally occurring substance found in many foods, including spinach, rhubarb, beets, nuts, and chocolate. Excessive oxalate intake can lead to the formation of calcium-oxalate stones.

So, limit the amount of oxalate-rich foods in your diet or pair them with calcium-containing foods to reduce oxalate absorption in your body.

Limit animal protein intake

Animal proteins like meat, poultry, and fish can increase the level of uric acid and calcium excretion in the urine, leading to the formation of stones.

So, limit your intake of animal protein and choose plant-based proteins like legumes, soy, and nuts instead.

Avoid sugary drinks

Sugary drinks like sodas, sweet tea, and fruit juices contain fructose, which can increase uric acid production and lead to the formation of stones.

So, limit your intake of sugary drinks, and opt for water, unsweetened tea, or natural fruit juices instead.

Add citrus fruits to your diet

Citrus fruits like lemons, limes, and oranges contain citrate that prevents the formation of stones. Citrate binds to calcium in the urine, reducing the amount of calcium available to form stones.

So, add slices of citrus fruits to your water or consume them in your salads to get a good dose of citrate.

Increase fiber intake

Fiber helps in reducing calcium and oxalate absorption in the body. It keeps you full and reduces the amount of food and salt you consume, thus reducing the risk of developing stones.

So, increase your fiber intake by adding whole grains, fruits, vegetables, and legumes to your diet.

Avoid vitamin C supplements

Large doses of vitamin C supplements can increase the level of oxalate in the urine, leading to the formation of stones. So, avoid high-dose supplements and try getting your daily vitamin C intake from your diet.

Conclusion

By making these dietary changes, you can reduce your risk of developing kidney stones. Drinking enough water and limiting salt, animal protein, and sugary drinks can significantly reduce your risk of stone formation.

Increasing your intake of calcium-rich foods, fiber, and citrus fruits can also help prevent the formation of stones.