Dietary Changes That May Help Prevent Kidney Stones

You probably don’t think much about kidney stones until you hear someone describe their night in urgent care with a pain they say they’ll never forget. 

Kidney stones have a reputation for appearing without warning, but daily habits play a much bigger role than people realize, especially what you eat and drink. While not all stones stem from dietary factors, your diet is one of the most powerful tools for preventing kidney stones.

However, prevention doesn’t require cutting out everything you enjoy. Small, consistent changes can make a meaningful difference.

Here’s what the experts at Golden Gate Urology in Berkeley, California, want you to know about following a kidney-friendly diet. 

Why your diet matters for kidney stones

Kidney stones form when minerals and salts build up and crystallize in the urine. That occurs when urine becomes too concentrated, which is why hydration plays such a major role. However, certain foods and nutrients can increase or decrease the risk of stone formation.

There are several types of kidney stones, including calcium oxalate and uric acid. While recommendations may vary slightly depending on stone type, the following dietary changes benefit nearly everyone.

Hydration comes first

If there’s one habit that consistently lowers the risk of kidney stones, it’s staying hydrated. When your body has enough fluids, your urine stays diluted, making it harder for crystals to form.

Water isn’t your only option, either. Milk (especially raw milk), coconut water, fruit and vegetable juice, broth, and herbal teas are all excellent hydrators. 

The goal is steady hydration throughout the day, not just gulping down a glass to catch up at night. Your urine color is a helpful indicator; pale yellow urine usually means you’re doing well.

Many patients need more fluids than they think. In California, with plentiful sun and ultra-active lifestyles, hydration must be a priority. 

Be mindful of sodium intake

Salt plays a significant role in kidney stone formation. High sodium intake causes the kidneys to release more calcium into the urine, increasing the risk of calcium-based stones.

Processed foods, restaurant meals, canned soups, and packaged snacks tend to be the biggest sources of excess sodium. Cooking more meals at home and carefully reading labels can help reduce intake without feeling restrictive.

Lowering sodium doesn’t just help prevent kidney stones — it also supports blood pressure and overall kidney health.

Calcium isn’t the enemy

Some of our patients assume they should avoid calcium if they’ve had kidney stones. In reality, getting calcium through food may help reduce stone risk. Dietary calcium binds to oxalate in the gut, preventing it from being absorbed into the bloodstream and filtered by the kidneys.

Dairy products, leafy greens, and fortified foods are good sources — the key is balance. Talk with us before starting a calcium supplement, especially for patients with a history of stones.

Limit high-oxalate foods

Oxalate is a naturally occurring compound found in many foods. For some patients, especially those prone to calcium oxalate stones, limiting high-oxalate foods may help. Common high-oxalate foods include spinach, beets, nuts and nut butters, chocolate, and tea.

You don’t need to eliminate these foods (after all, they’re among the healthiest foods). We recommend pairing them with calcium-rich foods and enjoying them in moderation to reduce the risk of kidney stones.

Watch your animal protein intake

Diets high in animal protein can increase the risk of kidney stones by raising uric acid levels and lowering urinary citrate, a compound that helps prevent stone formation.

You don’t need to cut out animal protein completely, but balance it with plant-based options like beans, lentils, and vegetables, which can support kidney health.

When to talk to our urologists

Dietary changes work best when they’re personalized and realistic, and our urology experts tailor recommendations to your specific needs. 

If you’ve had kidney stones before, your risk of recurrence is higher, and the need for a customized diet plan is even greater. We can quickly identify the type of stone you’re prone to (often with the help of a urine sample) and make recommendations based on the results. 

Call our friendly staff at 510-255-0013 or request an appointment online today.