Kidney stones form when certain minerals and compounds in urine become too concentrated and begin to crystallize.
The most common type is calcium oxalate stones, which form when calcium and oxalate bind together in your kidneys rather than being excreted.
Other types include uric acid stones, which are linked to high animal protein intake, and struvite stones, which are typically associated with urinary tract infections.
When it comes to your diet, these habits may increase your risk of developing kidney stones.
High Sodium Intake
High sodium intake causes your kidneys to excrete more calcium in the urine, which raises your risk of calcium oxalate stones, the most common type of kidney stone.
So how can you reduce your sodium intake? By reducing intake of ultra-processed foods, packaged snacks and restaurant meals, and instead opting to cook at home more often.
Low Calcium Intake
It may seem counterintuitive, but too little calcium in your diet can increase kidney stone risk. “Not getting enough calcium is also a risk, as calcium helps bind oxalate, allowing it to pass through the body rather than build up and crystallize in the kidneys,” explains Melissa Mitri, M.S., RD.
High Intake of Animal Proteins
Diets high in animal protein (red meat in particular) can raise uric acid levels in urine, increasing your risk of kidney stones.
Fortunately, there are plenty of more kidney-friendly protein options available. Consider replacing some animal protein with plant-based sources like legumes, tofu and tempeh to lower your risk of developing kidney stones.
High Added Sugar Intake
Added sugars are a sneaky culprit that may raise your kidney stone risk. For example, research suggests that just one sugary soda per day can raise kidney stone risk.
Here are five foods and food groups dietitians recommend incorporating into your diet to reduce your risk of developing kidney stones.
Citrus Fruits
Lemons, oranges and limes are among the best foods for kidney stone prevention. “Citrus fruits like oranges, lemons and limes are among the best foods for kidney stone prevention because they have a high citrate content, which inhibits stone crystal formation,” explains Kitchens.
Calcium-Rich Foods
“Calcium-rich foods like dairy and fortified plant milk are key, since calcium binds substances in your gut, like oxalates, that would otherwise end up in your urine and form stones,” says Mitri. “Getting enough of it is actually protective, not risky.”
If you don’t consume dairy but want other high-calcium options, low-oxalate leafy greens like kale and bok choy are solid plant-based foods rich in calcium. “Eating kale and bok choy gives you calcium without the high oxalate content of spinach, supporting the calcium-oxalate balance,” says Kitchens.
Hydrating Fruits & Vegetables
“Eating fruits and vegetables with a high water content, such as cucumbers, watermelon and citrus fruits, increases urine volume and helps dilute the minerals that form kidney stones,” explains Kitchens.
Legumes
Legumes—including beans and lentils—are a kidney-friendly alternative to animal protein. “Legumes like lentils and beans are a great protein source [and are] lower in purines compared to red meat, which reduces uric acid production and kidney stone risk,” says Kitchens.6
Whole Grains
Oats, brown rice and other whole grains provide magnesium, which is an essential mineral that can help reduce kidney stone formation. “Incorporating whole grains like oats and brown rice into your diet provides magnesium, which binds to oxalate in the gut, reducing the amount that reaches your kidneys,” says Kitchens.
