Kidney stones are small, hard deposits that form in the kidneys and can cause severe pain and discomfort. They are made up of various substances, such as calcium, oxalate, and uric acid.

While genetics and certain medical conditions can increase the risk of developing kidney stones, diet and lifestyle choices also play a significant role.

1. Stay Hydrated

One of the most effective ways to reduce the risk of kidney stones is to stay properly hydrated. Drinking an adequate amount of water throughout the day helps dilute urine and prevent the formation of crystals.

Aim to drink at least 8 glasses (64 ounces) of water per day, and even more if you live in a hot climate or engage in intense physical activity.

2. Increase Citrus Intake

Citrus fruits, such as lemons and oranges, are rich in citrate, a compound that helps prevent stone formation. Citrate reduces the risk of kidney stones by binding to calcium and preventing it from crystallizing.

Including a squeeze of lemon or adding citrus fruits to your water can be a refreshing and beneficial way to increase your citrate intake.

3. Limit Sodium Intake

High sodium intake can increase the amount of calcium in your urine, which contributes to the formation of kidney stones. Avoid processed and packaged foods, as they are often loaded with sodium.

Instead, opt for fresh, whole foods and use herbs and spices to flavor your meals.

4. Moderation with Animal Protein

Consuming excessive amounts of animal protein, such as red meat, poultry, and seafood, can increase the risk of kidney stones. Animal protein increases the level of uric acid in the body, which promotes the formation of certain types of kidney stones.

Aim for moderation and balance by incorporating plant-based sources of protein, such as legumes and tofu, into your diet.

5. Increase Fiber Intake

A diet high in fiber can help prevent the formation of kidney stones by reducing the absorption of calcium in the intestines.

It also promotes regular bowel movements and prevents constipation, which can contribute to the formation of certain types of kidney stones. Include plenty of fruits, vegetables, whole grains, and legumes in your daily meals.

6. Limit Oxalate-Rich Foods

Oxalate is a naturally occurring substance found in many foods. When oxalate binds with calcium in the urine, it can form kidney stones. Limiting the intake of oxalate-rich foods can help reduce the risk of stone formation.

Some common foods high in oxalate include spinach, rhubarb, beets, nuts, and chocolate. While you don’t have to avoid these foods entirely, it’s best to consume them in moderation and balance them with other nutrient-rich options.

7. Opt for Low-Fat Dairy

Calcium from dairy products can bind to oxalate in the intestines, reducing the amount of oxalate absorbed by the body.

However, it’s important to choose low-fat options, as a high intake of saturated fat can increase the risk of kidney stone formation. Include low-fat milk, yogurt, and cheese in your diet to reap the benefits of calcium without the potential drawbacks.

8. Reduce Sugar and Sweetened Beverage Consumption

High sugar intake can lead to weight gain and obesity, which are risk factors for kidney stone formation. Additionally, sugary beverages like soda and sweetened juices can increase the risk even further.

Opt for water, herbal teas, or unsweetened beverages as your go-to hydrating choices.

9. Maintain a Healthy Weight

Obesity and excess weight can increase the risk of kidney stones. By maintaining a healthy weight, you reduce the strain on your kidneys and encourage overall better kidney function.

Incorporate regular physical activity into your routine and focus on a balanced diet to achieve and maintain a healthy weight.

10. Seek Professional Advice

If you have a history of kidney stones or are at a higher risk due to certain medical conditions, it’s important to consult with a healthcare professional or a registered dietitian.

They can provide personalized advice and recommendations based on your specific needs, ensuring the most effective prevention and management strategies for kidney stones.