Dietary Guidelines to Prevent Kidney Stone

Kidney stones are painful hard deposits that form in your kidneys from minerals and salts found in urine, often as the result of improper diet. Following some simple guidelines can significantly lower your risk for kidney stones.

Stay Hydrated

Dehydration is one of the primary factors leading to kidney stone formation. Without enough fluid intake, urine becomes concentrated with minerals that form stones. Aim for three to four liters daily--ideally water instead of sugary drinks--for optimal hydration levels; when exercising heavily or sweating profusely drink more in order to replenish lost fluids.

Moderate Your Protein Intake

Consuming too much protein can increase calcium and uric acid in your urine, increasing your risk for stones. Aim to consume 8-10 ounces daily from lean sources such as meat, eggs, seafood, poultry nuts or beans - being mindful not to consume red meat (focus on lean proteins like seafood instead). Try to spread out this intake throughout the day for maximum effect.

Reduce Your Sodium Intake

A high-sodium diet may exacerbate kidney stones by increasing calcium excretion. Aim for no more than 2,300 mg daily of sodium intake by cutting back on table salt consumption and selecting low sodium packaged food options; in addition, try to limit processed items such as deli meats, frozen meals, fast food and canned soups that may contain extra sodium intake.

Limit Foods High in Oxalates

Oxalates are compounds that bind calcium in your body, potentially leading to kidney stones. Oxalates-rich foods include spinach, rhubarb, nuts, wheat bran and chocolate; but don't eliminate these altogether if recurrent stones persist; instead reduce portion sizes by cooking more thoroughly in order to limit how much oxalates your body absorbs.

Consume Calcium-Rich Foods Aiming for optimal calcium consumption can help protect against stone formation. Adults need approximately 1,000-1,200mg daily from food or supplements - such as dairy products, leafy greens, calcium-fortified foods and canned fish with bones - in order to stay on the safe side and prevent stone formation. Consume no more than 500mg at each meal for maximum effectiveness.

Avoid High Doses of Vitamin C

Vitamin C can be highly beneficial, yet taking high doses from supplements may increase kidney stone risk. Instead, obtain your daily Vitamin C intake through food such as citrus fruits, broccoli, peppers, kiwi fruit or strawberries - aim for 75-90mg each day!

Drink Lemon Juice

There is evidence to support drinking lemon juice's citric acid as an aid against calcium-containing stones. Mix 2-4 tablespoons of lemon juice with 16 ounces of water and drink throughout the day to increase citrate levels in urine, thus decreasing stone formation. Adding slices or fresh squeezed lemon on food also has similar results.

Diet changes can help lower the risks of kidney stones significantly. Be sure to drink plenty of fluids, limit protein intake, reduce sodium consumption and limit oxalates consumption as well as consume enough calcium from food - following these guidelines regularly in order to promote urinary health and prevent future stones. Speak with your healthcare provider if recurrent stones have plagued you in the past for personalized prevention advice.