Kidney stones: How your diet can help prevent them
Foods that prevent the formation of kidney stones (photo: Freepik)
Kidney stones can be a painful problem, but the right diet may help reduce the risk of their formation, according to the Eating Well website.
Why do kidney stones form
Kidney stones develop when certain substances in urine, such as calcium, oxalate, uric acid, or phosphates, clump together and form hard crystals. Over time, these crystals can grow into stones.
Key causes of kidney stone formation include:
- Inadequate water intake – Dehydration leads to concentrated urine, which promotes crystal and stone formation.
- Genetic predisposition – Some people inherit a higher likelihood of stone formation due to metabolic disorders.
- Chronic conditions – Diseases like diabetes, high blood pressure, or urinary tract infections can increase the risk.
- Obesity – Excess weight can alter urine chemistry, contributing to stone formation.
- Certain medications – Some drugs, including diuretics or calcium supplements, may increase the risk of kidney stones.
Preventing kidney stones requires proper nutrition, adequate water intake, and managing chronic conditions.
Foods that help prevent kidney stones
Yogurt
Nephrologist Raeeda Gheewala explains that the most common type of kidney stone is calcium oxalate stones. These form when calcium mixes with oxalate in urine.
Consuming more calcium from dairy products like yogurt can actually help prevent stones. Calcium binds to oxalates in the stomach, preventing them from being absorbed into the blood and excreted through the kidneys.
This is especially important if you eat a lot of oxalate-rich foods like spinach, almonds, beets, and bran.
Kefir
Kefir is another calcium-rich food that can help prevent kidney stones. Additionally, it is packed with probiotics that support gut health, which in turn may lower the risk of stone formation.
Dietitian Melanie Betz explains that gut bacteria can help reduce oxalate absorption and decrease kidney inflammation, a key factor in stone formation.
Oranges
This fruit is rich in citrate, a compound that lowers urine pH and creates an unfavorable environment for kidney stones.
However, not all citrus fruits have the same effect. Research suggests that grapefruit juice may actually increase the risk of kidney stones.
It’s better to eat whole fruits to get both citrate and fiber.
Vegetables
Fibre is known for its role in digestive health - one of the many benefits of fibre is to reduce the risk of kidney stones.
A 2024 study found that consuming an extra 5 grams of fiber per day can lower kidney stone risk by 10%.
While some vegetables are high in oxalates, fruits and vegetables help balance uric acid levels and increase urinary citrate, which can help prevent calcium kidney stones.
Experts recommend following the DASH or Mediterranean diet for overall health benefits.
Chickpeas and lentils
Animal proteins tend to be high in purines, compounds that may increase the risk of kidney stones.
Chickpeas can help meet protein needs, and the fibre will benefit the gut microbiome. As a bonus, chickpeas are lower in oxalates than other legumes, making them a great way to incorporate plant protein.
Lentils are another excellent plant protein source with low purine and oxalate levels.
You may also be interested in:
10 signs that indicate you have kidney problems.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
