Kidney stone prevention: What you eat and drink can make a difference
Just ask anyone who’s had a painful kidney stone: If there’s something you can do to avoid getting one, do it.
M Health Fairview Urologist Michael Borofsky, MD, has treated many patients with kidney stones. To help prevent stones from developing, he recommends making sure to drink plenty of fluid and monitor your salt intake.
“Kidney stones are actually crystals that form when your urine is too concentrated with minerals,” said Borofsky. “One way to help prevent this is to ensure you’re making enough urine by drinking plenty of fluids. This can stop the crystals from forming in the first place.”
How much fluid you should drink daily depends on many factors like age and weight. For someone who hasn’t had a kidney stone, 64 ounces (or about eight glasses) is a reasonable starting point. People with a history of kidney stones should likely drink closer to 80 to 100 ounces (10 to 12 glasses).
There are several creative ways to track your fluid intake, including smart water bottles that measure how much you drink and send reminders to hydrate.
It doesn’t all have to be water, but there’s nothing quite like water to keep your urine diluted – and dilution helps prevent stones. Drinking plenty of water also comes with other benefits, including better-looking skin, higher energy levels, and easier weight control.
If you want to vary your fluid intake, adding lime or lemon juice is a good choice. These contain citrate, which has been shown to help prevent kidney stones.
You can also dilute your urine by changing what you eat, in order to lower the amount of stone-forming minerals.
“While most kidney stones have a calcium component, the thing that usually drives calcium levels in your urine is salt – not calcium,” said Borofsky. “We actually recommend that most of our patients continue getting a normal amount of calcium, and not make the mistake of eliminating calcium to try and prevent stones.”
Don’t use the salt shaker that much? Take a look at the “nutrition facts” on a package of processed food, and don’t be surprised if a single serving contains more than a quarter of the sodium you should be consuming all day – in general, less than 2,000 milligrams.
Reaching for vegetables and fruits is a better choice, in part because those foods also contain a good deal of water – although it’s important to watch out for oxalate, another mineral common in kidney stones.
“Certain foods that might be perceived as healthy can actually be poor choices for people who form kidney stones,” said Borofsky. Spinach, beets, rhubarb, and nuts have particularly high oxalate levels and can contribute to kidney stone formation.
“Fifty percent of people who form one kidney stone will have another in the next few years. The risk of stones coming back is even higher if you’ve had two or more in the past,” said Borofsky. “It’s important to have an in-depth evaluation done after a kidney stone episode. It’s not a disease people have to live with, but it’s important to connect with a specialist who can provide the right coaching.”
A specialist can also identify what type of kidney stone you have. Calcium-based stones are the most common – but like Borofsky said, that doesn’t necessarily mean you should limit your calcium intake.
“There’s a ton of misinformation out there about home remedies for kidney stones,” said Borofsky. “Diet can help prevent stones. If you’re experiencing symptoms – most commonly blood in the urine or flank pain – contact your doctor.”
If you’ve had a kidney stone, your doctor can refer you to a specialist who can determine what type it was and if it’s a sign of something bigger. Certain types of stone may be symptoms of metabolic syndrome – which can increase your risk for heart disease, diabetes, and stroke – or a genetic disorder.
Your specialist can work with you to determine what type of stones you’re forming, and if additional prevention measures are necessary to keep them from coming back.
