Kidney stones can be a painful problem, but according to the website Eat Healthy, eating right may help reduce your risk of kidney stone formation.
Why Kidney Stones Form
Kidney stones form when certain substances in your urine, such as calcium, oxalate, uric acid, or phosphate, condense and form hard crystals. Over time, these crystals grow into stones.
The main causes of kidney stone formation include:
Not drinking enough water – Dehydration causes urine to concentrate, which promotes crystallization and stone formation.
Genetic predisposition – Some people inherit a higher likelihood of stone formation due to metabolic disorders.
Chronic disease – Conditions such as diabetes, high blood pressure, or urinary tract infections increase your risk.
Obesity – Excess weight can change urine chemistry, leading to stone formation.
Certain medications – Certain medications, including diuretics or calcium supplements, may increase your risk of kidney stones.
Preventing kidney stones requires proper nutrition, adequate water intake, and managing chronic disease.
Foods That Help Prevent Kidney Stones
Yogurt
The most common kidney stones are calcium oxalate stones, explains nephrologist Raeeda Gheewala. These stones form when calcium in your urine mixes with oxalate.
Getting more calcium from dairy products like yogurt can actually help prevent stones. Calcium binds to oxalate in the stomach, preventing it from being absorbed into the bloodstream 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 helps prevent kidney stones. Plus, it’s full of gut-healthy probiotics that may reduce your risk of stone formation.
Gut bacteria help reduce oxalate absorption and reduce kidney inflammation, which are key factors in stone formation, explains dietitian Melanie Betz.
Oranges
This fruit is rich in citrate, a compound that can lower the pH of your urine and create a hostile environment for kidney stone formation.
However, not all citrus fruits have the same effect. Research suggests that grapefruit juice may actually increase your risk of kidney stones.
It’s best to eat the whole fruit to get citrate and fiber.
Vegetables
Fiber is well known for its role in digestive health — one of the many benefits of fiber is a reduced risk of kidney stones.
A 2024 study found that consuming an extra 5 grams of fiber per day was associated with a 10% lower risk of kidney stones.
While some vegetables contain high amounts of oxalate, fruits and vegetables help balance uric acid levels and increase citrate in urine, which can help prevent calcium kidney stones.
Experts recommend following a DASH or Mediterranean diet for overall health benefits.
Chickpeas and Lentils
Animal proteins tend to have high levels of purines, compounds that may increase your risk of kidney stones.
Chickpeas can help meet protein needs, while the fiber is good for your gut microbiome. Plus, chickpeas are lower in oxalate than other legumes, making them a great way to get some plant-based protein.
Lentils are another great plant-based protein source that’s low in purines and oxalates.
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