Yogurt

The most common type of kidney stone is calcium oxalate, which forms when calcium combines with a crystal-forming substance called oxalate in the urine. However, supplementing calcium from dairy products like yogurt can prevent this type of stone. The calcium in yogurt binds to oxalate in the stomach, which can prevent oxalate from being absorbed into the bloodstream and passing through the kidneys. Fermented dairy products like yogurt are also rich in probiotics, which are good for the gut, boost immunity, and help prevent disease.

Oranges

Citrus fruits, such as oranges, are rich in citrate. This compound works by reducing the pH of urine, creating an unfavorable environment that prevents kidney stones from forming. However, not all citrus fruits are equally effective. People should consider drinking orange juice with an appropriate amount of added sugar, about 1-2 glasses, equivalent to 200-400 ml per day.

Vegetables

Vegetables add fiber to the diet. Fiber plays many roles in digestive, cardiovascular, and immune health, including reducing the risk of kidney stones. Vegetables help balance acid levels and increase citrate in the urine, which can prevent calcium kidney stones. Diets rich in vegetables, like the DASH diet and the Mediterranean diet, are linked to a reduced incidence of kidney stones. However, those prone to oxalate stones should avoid spinach, sweet potatoes, beets, and watercress due to their high oxalate content.

Chickpeas and lentils

Replacing animal protein, such as beef, pork, chicken, fish, and seafood with some plant-based protein sources can also prevent kidney stones. Animal protein is often high in compounds called purines, which can increase the risk of kidney stones. The fiber in chickpeas is also beneficial for gut health. Moreover, chickpeas have a lower oxalate content than other beans, making them a good choice. In addition to chickpeas, lentils also help increase plant-based protein intake, are low in purines and oxalates, and are rich in fiber, supporting a healthy gut microbiome.

In addition to eating healthy foods, here are some ways to reduce kidney stone formation:

Drink plenty of water: Each person should drink about 2 liters of water per day. To boost citric acid, add a little lemon juice to your water.

Be mindful of oxalate-rich foods: People whose urine tests show high oxalate levels should avoid oxalate-rich foods like spinach, almonds, and chocolate. Oxalate can bind with calcium in the urine to form calcium oxalate stones.

Limit added sugar and sodium: Too much added sugar and sodium can increase the risk of kidney stones. Each person should limit their sodium intake to no more than 2,000 milligrams per day, especially from processed foods.

Le Nguyen (According to Eating Well)