How To Prevent Kidney Stones
Medically Reviewed By
Dr. Nick I – General Practitioner & Medical Author
| Last Reviewed: May 7, 2026
Preventing kidney stones is about making small, consistent alterations to your daily habits. While some people are severely prone to stones due to genetics, lifestyle choices including hydration and diet plans play a massive role in lowering the risk.
What Are Kidney Stones?
Kidney stones is a condition that is a hard deposit which is made of minerals and salts that is form inside the kidneys. Imagine small crystals clumping together; over a certain time, they grow into "stones" which can be as small as a grain of sand or as large as a golf ball.
When these stones are known to move through the urinary tract, they can lead to several pain like action. The most common type is the calcium oxalate stone, but stones can also be made of those uric acid or struvite components.
Prioritize Hydration
The single most effective way for preventing kidney stones is to simply drink right amount of water. When you do not drink enough, your urine can be well concentrated. High concentrations of minerals in the urine are much more likely to crystallize and stick together.
- How much is enough? Aim to drink enough fluids that can help you to pass about 2 litters of urine a day. For most people, this also means roughly 8 to 10 glasses of water.
- The Citrus Advantage: Adding some lemon or lime to the water can be highly helpful. Such fruits are sure to contain citrate, which can help in preventing calcium from binding with other constituents to form stones.
- Monitor your urine: A simple way for checking the hydration is by looking at the colour of the urine. It should be pale yellow or clear and when it is dark yellow, you need to drink more water.
Balance Your Calcium Intake
There is a common misconception about cutting out calcium can prevent kidney stones as there are many stones contain calcium. However, the opposite is often true.
If your diet is too low in calcium, oxalate levels while being in the body can rise, enhancing the risk of stones. It is best to get your calcium from food sources rather than supplements, as supplements can be about linking to a higher stone risk in some studies.
Good sources of dietary calcium include:
- Low-fat milk, yogurt, and cheese.
- Calcium-fortified foods like orange juice or cereals.
- Leafy greens (though some are high in oxalates, which we will discuss next).
Moderate High-Oxalate Foods
Oxalate is a natural substance that is found in numerous healthy foods. However, for people who are prone to calcium oxalate stones, limiting foods very high in oxalates can help notably.
Instead of cutting some of the healthy foods out entirely, try to eat them in moderation or pair them with a calcium source. When you eat calcium and oxalate together, they are bind in the stomach and intestines before reaching the kidneys.
Common high-oxalate foods include:
- Spinach and rhubarb.
- Beets.
- Nuts (especially almonds).
- Chocolate and soy products.
Reduce Sodium (Salt) Consumption
A high-sodium diet enhances the amount of calcium in the urine. When there is extra calcium in the urine, the risk of developing stones rises significantly.
The National Kidney Foundation is known to recommend the limiting sodium use to stay under 2,300 mg per day. To do this, focus on some fresh foods rather than processed ones or "fast" foods that are usually hidden as sources of salt. Make sure that you always check the nutrition labels on canned goods and snacks.
Limit Animal Proteins
Eating too much animal protein like poultry, red meat, eggs, and seafood can enhance the levels of uric acid in the body. It also reduces levels of citrate, the chemical in urine can all help in preventing stones from forming.
If you are prone to stones, consider swapping some of the meat portions for plant-based proteins including beans, lentils, or dried peas.
Watch Out for Added Sugars
High-fructose corn syrup and those added sugars can enhance the excretion of calcium and oxalate in the urine. Diets high in sugar are also linked to obesity that is a known risk factor for kidney stones. Try to limit those sugary sodas, sweetened teas, and processed desserts intake.
When to See a Professional
While lifestyle alterations are highly powerful, they are not a substitute for medical advice. While experiencing severe pain in the side or back, blood in the urine, or fever and chills. You are to seek medical attention as soon as possible. These can all be the sign of a stone that is too large to pass on its own or a secondary infection.
For those who might have had stones in the past, a healthcare provider can perform a 24-hour urine collection test. This can all help in identifying exactly which minerals are causing the problem so you can tailor your prevention plan perfectly.
Kevin P draws on 10+ years of health expertise to share actionable wellness tips. He focuses on making health achievable for everyone.
Medically Reviewed By
Preventing kidney stones is about making small, consistent alterations to your daily habits. While some people are severely prone to stones due to genetics, lifestyle choices including hydration and diet plans play a massive role in lowering the risk.
Dr. Nick I – General Practitioner & Medical Author | Last Reviewed: May 7, 2026
What Are Kidney Stones?
Kidney stones is a condition that is a hard deposit which is made of minerals and salts that is form inside the kidneys. Imagine small crystals clumping together; over a certain time, they grow into "stones" which can be as small as a grain of sand or as large as a golf ball. When these stones are known to move through the urinary tract, they can lead to several pain like action. The most common type is the calcium oxalate stone, but stones can also be made of those uric acid or struvite components.Prioritize Hydration
The single most effective way for preventing kidney stones is to simply drink right amount of water. When you do not drink enough, your urine can be well concentrated. High concentrations of minerals in the urine are much more likely to crystallize and stick together.- How much is enough? Aim to drink enough fluids that can help you to pass about 2 litters of urine a day. For most people, this also means roughly 8 to 10 glasses of water.
- The Citrus Advantage: Adding some lemon or lime to the water can be highly helpful. Such fruits are sure to contain citrate, which can help in preventing calcium from binding with other constituents to form stones.
- Monitor your urine: A simple way for checking the hydration is by looking at the colour of the urine. It should be pale yellow or clear and when it is dark yellow, you need to drink more water.
Balance Your Calcium Intake
There is a common misconception about cutting out calcium can prevent kidney stones as there are many stones contain calcium. However, the opposite is often true. If your diet is too low in calcium, oxalate levels while being in the body can rise, enhancing the risk of stones. It is best to get your calcium from food sources rather than supplements, as supplements can be about linking to a higher stone risk in some studies.Good sources of dietary calcium include:
- Low-fat milk, yogurt, and cheese.
- Calcium-fortified foods like orange juice or cereals.
- Leafy greens (though some are high in oxalates, which we will discuss next).
Moderate High-Oxalate Foods
Oxalate is a natural substance that is found in numerous healthy foods. However, for people who are prone to calcium oxalate stones, limiting foods very high in oxalates can help notably. Instead of cutting some of the healthy foods out entirely, try to eat them in moderation or pair them with a calcium source. When you eat calcium and oxalate together, they are bind in the stomach and intestines before reaching the kidneys.Common high-oxalate foods include:
- Spinach and rhubarb.
- Beets.
- Nuts (especially almonds).
- Chocolate and soy products.
Reduce Sodium (Salt) Consumption
A high-sodium diet enhances the amount of calcium in the urine. When there is extra calcium in the urine, the risk of developing stones rises significantly. The National Kidney Foundation is known to recommend the limiting sodium use to stay under 2,300 mg per day. To do this, focus on some fresh foods rather than processed ones or "fast" foods that are usually hidden as sources of salt. Make sure that you always check the nutrition labels on canned goods and snacks.Limit Animal Proteins
Eating too much animal protein like poultry, red meat, eggs, and seafood can enhance the levels of uric acid in the body. It also reduces levels of citrate, the chemical in urine can all help in preventing stones from forming. If you are prone to stones, consider swapping some of the meat portions for plant-based proteins including beans, lentils, or dried peas.Watch Out for Added Sugars
High-fructose corn syrup and those added sugars can enhance the excretion of calcium and oxalate in the urine. Diets high in sugar are also linked to obesity that is a known risk factor for kidney stones. Try to limit those sugary sodas, sweetened teas, and processed desserts intake.When to See a Professional
While lifestyle alterations are highly powerful, they are not a substitute for medical advice. While experiencing severe pain in the side or back, blood in the urine, or fever and chills. You are to seek medical attention as soon as possible. These can all be the sign of a stone that is too large to pass on its own or a secondary infection. For those who might have had stones in the past, a healthcare provider can perform a 24-hour urine collection test. This can all help in identifying exactly which minerals are causing the problem so you can tailor your prevention plan perfectly.
Kevin P draws on 10+ years of health expertise to share actionable wellness tips. He focuses on making health achievable for everyone.
