Studies show that one (1) in 10 people will experience kidney stones at some point in their lifetime. Moreover, kidney stone rates have been on the rise across the United States, which could be attributed to certain dietary factors. Learn more about what changes you can make to your diet to prevent kidney stones.*

What dietary changes can prevent kidney stones?

There are a number of general dietary recommendations that can help prevent kidney stones, such as:

• Limit foods with high oxalate content, which include spinach, many berries, chocolate, wheat bran, nuts, beets, tea, and rhubarb.
• Eat enough dietary calcium. Three servings of dairy per day can help lower the risk of calcium-based stone formation. 
• Discuss extra calcium supplementation with a healthcare professional before starting.
• Eat a moderate amount of protein (such as three ounces of lean meat per meal), as excess amounts may contribute to calcium-based stone formation.
• Limit high purine foods, like red meat, organ meats, beer/alcoholic beverages, meat-based gravies, sardines, anchovies, and shellfish. 
• Follow a heart-healthy diet with fruits, vegetables, whole-grains, and low-fat dairy products. 
• Avoid high salt intake, which increases the chance of calcium-based stones. 
• Limit sugar-sweetened foods and drinks, especially those with high fructose corn syrup.
• Avoid high doses of vitamin C supplements. The U.S. Dietary Reference Intakes (DRI) suggest 60 mg of vitamin C per day. 

Is drinking enough fluid important, too? 

Hydration is the most important factor in preventing kidney stones. Urinating frequently will help to prevent calcium-based and uric acid-based kidney stones, which are some of the most common types of kidney stones. 

Some tips on how to stay hydrated include:

• Drink two to three quarts, or eight to 12 cups, per day of fluids (unless your doctor has specified otherwise).
• Limit sodas, especially those with high amounts of sugar, as well as sweetened iced tea and grapefruit juice. 
• Be mindful of your sweat during physical activity. Excessive sweating decreases urination and is a common cause of dehydration, especially in summer. 

Should I take a vitamin or mineral supplement?

Certain vitamins and minerals that increase or have calcium, such as vitamin C, vitamin D, and fish liver oils, may increase the risk of calcium-based stone formation in some individuals. Some studies also indicate that vitamin B6 supplementation can help prevent uric acid-based kidney stones. 

If you are prone to kidney stones, you need to talk to your doctor or registered dietitian before starting any new supplements. 

*National Kidney Foundation. (2020, Sept. 25). Kidney Stone Diet Plan and Prevention. https://www.kidney.org/atoz/content/diet