If you’ve ever experienced a kidney stone, you know it’s one of the most painful sensations imaginable. The good news? With a few simple diet adjustments, you can greatly reduce your risk of forming stones again.
Most kidney stones are calcium oxalate stones, and the same healthy eating habits that help prevent them also support your heart, bones, and overall well-being. Let’s break down how your diet can make a big difference.
Stay Hydrated: The #1 Step to Prevent Kidney Stones
When it comes to kidney stone prevention, hydration is everything. Your goal should be to produce at least two liters (about two quarts) of urine daily.
This usually means drinking around 100 ounces (10 cups) of fluids each day – more if it’s hot or you’re active.
Best choices:
- Water (always the top choice!)
- Tea, coffee, or juice in moderation (pro tip – caffeine and alcohol can dehydrate so best to choose non-caffeinated and non-alcoholic drinks)
- Sparkling or flavored water (watch the sugar content)
Tip: Keep a reusable water bottle nearby and sip throughout the day. If your urine is light yellow or clear, you’re on track.
Don’t Avoid Calcium — Eat It Smart
Contrary to popular belief, avoiding calcium can actually increase your risk of kidney stones. Instead, aim for 600–1,100 mg of calcium per day, or about 2–3 servings of dairy (milk, yogurt, or a small serving of ice cream).
Eating calcium with meals helps prevent your body from absorbing too much oxalate and supports strong bones.
Tip: Pair calcium-rich foods (like yogurt or milk) with vegetables or grains to balance your meals.
Cut Down on Salt (Sodium)
Too much sodium isn’t just bad for your heart and blood pressure, it also increases the amount of calcium in your urine, raising your risk for stones.
Aim for 2,000–2,500 mg of sodium per day (about one teaspoon of salt total from all foods).
High-sodium foods to limit:
- Processed meats (bacon, deli meat, sausages)
- Canned soups and sauces
- Packaged snacks and frozen dinners
Tip: Choose fresh or frozen produce, season with herbs, garlic, or lemon juice instead of salt, and always read the Nutrition Facts label.
Eat Meat in Moderation
A high-protein diet, especially from red meat, can make your urine more acidic and increase the risk of kidney stones.
Try to limit animal protein (beef, pork, chicken, fish) to 3–7 ounces per day — roughly the size of your palm.
Healthier alternatives:
- Plant-based proteins like lentils, beans, and tofu
- Egg whites
- Occasional poultry or fish instead of red meat
Tip: Try a “Meatless Monday” to give your kidneys (and your heart) a break.
Limit Foods High in Oxalate
Oxalate is a natural compound in many foods that can bind with calcium to form stones. You don’t have to avoid oxalate completely, but moderation is key.
Foods high in oxalate include:
- Spinach, kale, beet greens, and Swiss chard
- Strawberries
- Chocolate and cocoa
- Nuts and nut butters
- Tea and iced tea
- High-dose Vitamin C supplements
Tip: Eat oxalate-rich foods with calcium-containing foods. For example, pair spinach with a small serving of cheese or yogurt.
The Takeaway
Simple, consistent diet habits can make a big difference in keeping kidney stones away. There is a lot of misleading information online and sometimes it can be overwhelming or difficult to interpret. The important thing is to stay mindful and balanced with your dietary choices. By staying hydrated, watching your salt and protein intake, and maintaining balanced calcium levels, you’ll support your kidneys and your whole body for the long run.
If you are concerned you may have a kidney stone, please call the Conrad Pearson Clinic to be seen right away. Our team has same-day appointments available for individuals with kidney stones to get them help that get care quickly.
