Kidney stones are a common and painful urologic condition that can impact people of all ages. If you’ve had one before, you know how unpleasant they can be and how important prevention becomes. Fortunately, one of the most effective ways to reduce your risk of developing new stones is through simple dietary changes.
At Modern Urologist, we help patients identify stone risk factors and make informed choices to protect their kidney health. Below, we’ll walk through how your diet plays a role in kidney stone prevention, and what foods to embrace or avoid.
Understanding Kidney Stones
Kidney stones form when certain minerals and salts in the urine crystallize and bind together. The most common types of stones include:
- Calcium oxalate stones – the most common variety
- Uric acid stones – often related to high purine intake
- Struvite stones – typically caused by urinary tract infections
- Cystine stones – rare and typically linked to genetic disorders
While not all stones are preventable, many cases, especially calcium oxalate and uric acid stones, can be managed through diet and hydration strategies.
Drink Plenty of Water
One of the most important things you can do to prevent kidney stones is stay well hydrated. Drinking enough water dilutes your urine and helps flush out the minerals that might otherwise clump together to form stones.
A good general goal is to aim for at least 2 to 3 liters of water a day, enough to produce about 2 liters of urine daily. You may need more in hot weather or if you’re physically active. If your urine is consistently light yellow or clear, you’re likely drinking enough.
Reduce Sodium Intake
Too much sodium in your diet can increase the amount of calcium your kidneys excrete in the urine. This excess calcium can combine with other substances like oxalate or phosphate to form stones.
To cut back on sodium:
- Avoid processed and packaged foods (chips, deli meats, frozen meals)
- Read nutrition labels and aim for no more than 2,300 mg of sodium a day—or lower if advised
- Season with herbs, lemon, and spices instead of salt
Reducing sodium not only helps with stone prevention but also supports healthy blood pressure and kidney function overall.
Limit Oxalate-Rich Foods
For those prone to calcium oxalate stones, moderating oxalate intake may be helpful. Common high-oxalate foods include:
- Spinach
- Beets
- Rhubarb
- Nuts (especially almonds)
- Chocolate
- Tea (black and green)
You don’t have to avoid these foods entirely, but pairing them with calcium-rich foods at meals can help bind the oxalate in your digestive tract before it reaches your kidneys.
Don’t Overdo Animal Protein
High intake of red meat, organ meats, poultry, and seafood can increase your risk of uric acid stones. These foods are high in purines, which break down into uric acid in the body. Excess uric acid can crystalize and contribute to stone formation.
A few tips:
- Limit portion sizes of animal proteins
- Try plant-based protein sources like beans, lentils, or tofu
- Balance your plate with fruits, vegetables, and whole grains
This approach can help reduce acid levels in the urine while also supporting overall health.
Get Enough, but Not Too Much, Calcium
It may sound counterintuitive, but calcium in food can actually help prevent calcium oxalate stones. Dietary calcium binds with oxalate in the gut, reducing the amount that reaches the kidneys.
However, calcium supplements may increase stone risk for some people, especially when taken without food. Be sure to discuss supplement use with your urologist.
Good food sources of calcium include:
- Low-fat milk or yogurt
- Cheese (in moderation)
- Leafy greens like kale (lower in oxalates than spinach)
- Fortified plant-based milks
Aim to get your calcium from meals rather than pills unless otherwise directed.
Limit Sugary Drinks and Added Sugars
Sugary sodas, especially those with high fructose corn syrup, have been linked to a higher risk of stones. Excess sugar can disrupt the balance of minerals in the urine and contribute to stone formation.
Instead of soda or energy drinks, choose:
- Water
- Sparkling water with lemon or lime
- Herbal teas (that are low in oxalates)
Cutting back on added sugars can also help you maintain a healthy weight, which is another factor in reducing kidney stone risk.
Know That Individual Needs Vary
Not all kidney stones are the same, and not all prevention strategies are one-size-fits-all. If you’ve passed a stone in the past, your urologist may recommend a stone analysis or 24-hour urine test to pinpoint what type of stone you’re prone to and how best to prevent it.
Dietary adjustments can then be tailored to your specific risk factors, ensuring the most effective prevention strategy possible.
Partner with a Urology Specialist in New York
At Modern Urologist, we understand how frustrating and painful kidney stones can be. That’s why we take a personalized, preventive approach to stone care. If you’re concerned about kidney stones or want to reduce your risk after a previous episode, we’re here to help.
From advanced diagnostic testing to practical lifestyle guidance, our team can support you in making choices that protect your long-term kidney health.
Schedule a consultation today to discuss your risk factors and learn how to keep stones from coming back. Call 212-991-9991 for an appointment today.