Kidney stones can be painful and disruptive, and for many people, they have a frustrating habit of coming back. While some factors are out of your control, your daily diet plays a major role in kidney stone prevention. The good news? You don’t need a complete lifestyle overhaul—small, consistent changes can make a big difference.
Drink More Fluids (Especially Water)
Staying hydrated is one of the most effective ways to reduce kidney stone risk. When urine becomes concentrated, minerals are more likely to form stones.
Helpful tips:
- Aim for urine that is clear or light yellow
- Water is best, but citrus drinks like lemonade can help increase citrate levels, which protect against stones
- Drink extra fluids during exercise, travel, or hot weather
Don’t Cut Out Calcium
It’s a common misconception that calcium causes kidney stones. In reality, dietary calcium can help prevent the most common type of stones.
- Choose calcium-rich foods like milk, yogurt, cheese, and leafy greens
- Avoid excessive calcium supplements unless advised by your provider
- Eat calcium with meals to help reduce oxalate absorption
Be Mindful of High-Oxalate Foods
Oxalate is a natural substance found in many healthy foods. For some people, too much oxalate can increase stone risk.
Foods higher in oxalate include:
- Spinach
- Beets
- Nuts
- Chocolate
- Tea
You don’t need to eliminate these foods—balance is key, especially when paired with calcium-rich meals.
Reduce Sodium Intake
Too much salt causes the kidneys to release more calcium into the urine, which can contribute to stone formation.
Simple ways to cut back:
- Limit processed and packaged foods
- Read nutrition labels carefully
- Use herbs and spices instead of salt when cooking
Moderate Protein Intake
Diets high in protein from meat can increase substances in the urine that promote stones.
- Limit large portions of red meat, poultry, and seafood
- Include plant-based proteins like beans or lentils when possible
- Focus on balanced meals rather than high-protein diets
Watch Added Sugar and Sweetened Drinks
Sugary beverages, especially soda, can increase kidney stone risk.
- Choose water or lightly flavored water
- Limit soda, sweet tea, and sugary sports drinks
- Check labels for hidden sugars
Everyone’s Risk Is Different
Kidney stones come in different types, and prevention plans should be personalized. If you’ve had a kidney stone before, your provider may recommend urine testing or stone analysis to help tailor dietary guidance specifically for you.
When to See a Urologist
If you’ve had kidney stones—or want to reduce your risk—working with a urologist can help you understand your individual risk factors and build a prevention plan that fits your lifestyle. The team at Urology Associates offers expert evaluation and guidance to help protect your kidney health and prevent future stones.
Small changes today can help you avoid big problems later.
