Simple Diet and Lifestyle Changes to Lower Your Risk of Kidney Stones
If you've ever had a kidney stone, you know just how painful they can be. These hard mineral deposits that form in your kidneys can cause severe discomfort and, in some cases, require medical intervention. The good news? Kidney stones are often preventable with the right dietary and lifestyle choices.
Living in Hawaii, where the warm climate increases the risk of dehydration—a major factor in kidney stone formation—it's especially important to stay mindful of hydration and nutrition. In our previous blog on kidney health, we discussed how to support kidney function and prevent chronic kidney disease (CKD). Now, let's dive into kidney stones—why they form, how to prevent them, and which foods to embrace (or avoid) to keep your kidneys happy and stone-free.
What Are Kidney Stones and Why Do They Form?
Kidney stones affect about 1 in 10 people in the U.S. at some point in their lives (National Kidney Foundation, 2023). Understanding what contributes to stone formation is the first step in preventing them.
Kidney stones are hard deposits of minerals and salts that form inside the kidneys when urine becomes too concentrated. There are several types of kidney stones, each with different causes:
Calcium Oxalate Stones: The most common type, often linked to high oxalate intake (from foods like spinach and nuts) combined with insufficient calcium intake.
Uric Acid Stones: These form when urine is too acidic, often due to high consumption of red meat, shellfish, and sugary sodas.
Struvite Stones: Usually caused by urinary tract infections, these stones can grow quickly and become quite large.
Cystine Stones: A rare genetic condition can cause cystine to leak into the urine, forming stones.
Signs and Symptoms of Kidney Stones
While some small kidney stones may pass unnoticed, larger stones can cause significant pain and discomfort. Common symptoms include:
Sharp pain in the lower back or side
Blood in the urine (pink, red, or brown discoloration)
Nausea and vomiting
Frequent or painful urination
A persistent need to urinate
If you experience severe pain, fever, or difficulty urinating, seek medical attention immediately.
Hydration: The Key to Kidney Stone Prevention
One of the simplest and most effective ways to prevent kidney stones is to stay well-hydrated. When you drink enough water, your urine remains diluted, reducing the likelihood of minerals crystallizing into stones.
Aim for at least 8-12 cups of water per day, especially in Hawaii’s warm climate. If you're sweating heavily, increase your intake.
Coconut water can be a great option for hydration, as it contains potassium, which may help reduce kidney stone risk. However, opt for unsweetened varieties to avoid excess sugar.
Lemon water is another excellent choice, as citric acid can help prevent stone formation by binding with calcium in the urine (American Urological Association, 2023).
Dietary Strategies to Prevent Kidney Stones
Your diet plays a huge role in kidney stone prevention. Here’s what you need to know:
Balance Calcium and Oxalate Intake
Many people think they need to avoid calcium and high oxalate foods to prevent kidney stones, but the opposite is true. Getting enough calcium can actually reduce the risk of calcium oxalate stones.
Include kidney-friendly calcium sources like dairy, fortified plant-based milks, and tofu.
Pair calcium-rich foods with oxalate-containing foods (like spinach, beets, and nuts) to help bind oxalate in the gut before it reaches the kidneys.
Low calcium intake has been linked to a higher risk of kidney stones (National Institutes of Health, 2023).
Cut Back on Sodium
High sodium intake can increase calcium levels in the urine, which promotes stone formation. To reduce sodium:
Limit processed foods like canned soups, deli meats, and packaged snacks.
Opt for fresh herbs, citrus, and low-sodium seasonings instead of soy sauce and teriyaki marinades.
Choose fresh fish over heavily salted options like dried aku (skipjack tuna) or smoked seafood.
Reduce Animal Protein Consumption
Diets high in animal protein (red meat, shellfish, organ meats) can increase uric acid levels, raising the risk of uric acid stones.
Try swapping some animal protein for plant-based options like lentils, beans, and edamame.
Leaner options like chicken, turkey, and fish are better choices than high-fat cuts of beef or pork.
Watch Out for Sugary Beverages
Sugary sodas and high-fructose corn syrup have been linked to an increased risk of kidney stones.
Replace sodas with sparkling water, herbal teas, or infused water with citrus.
If you drink fruit juices, opt for fresh, 100% juice without added sugar.
Best Foods to Support Kidney Health
Eating a balanced diet with kidney-friendly foods can help lower your risk of stones. Here are some great options:
Citrus fruits (lemons, limes, oranges) – Help reduce kidney stone risk.
Whole grains (quinoa, brown rice) – Lower in oxalates compared to refined grains.
Leafy greens (except for high-oxalate varieties like spinach) – Good sources of fiber and essential nutrients. Choose arugula, kale, romaine, bok choy or mustard greens.
Watermelon & cucumber – Naturally hydrating and supportive of kidney function.
Sample Meal Idea: A grilled mahi-mahi bowl with brown rice, steamed bok choy, and a squeeze of lemon for extra kidney protection.
Lifestyle Tips for Reducing Kidney Stone Risk
Beyond diet and hydration, lifestyle habits also play a role:
Stay active – Regular exercise helps regulate calcium levels and prevents obesity, a risk factor for kidney stones.
Maintain a healthy weight – Being overweight can increase the likelihood of developing stones.
Monitor medications and supplements – Some medications and excess vitamin C or D supplements can contribute to stone formation (Mayo Clinic, 2023).
Kidney stones are painful, but the good news is that they’re often preventable with proper hydration and the right diet. By making small but effective changes—like drinking more water, balancing calcium and oxalate intake, reducing sodium, and choosing kidney-friendly foods—you can significantly lower your risk of developing stones.
If you’re looking for personalized nutrition guidance to prevent kidney stones or support overall kidney health, schedule a consultation today! And don’t forget to check out our previous blog on kidney health for more tips on keeping your kidneys functioning at their best.
Sources: National Kidney Foundation, 2023, American Kidney Fund, 2023, National Institute of Diabetes and Digestive and Kidney Diseases, 2023, Centers for Disease Control and Prevention, 2023