Kidney stones are incredibly painful and can severely affect your quality of life. These hard mineral deposits develop when certain substances in the urine become overly concentrated and form crystals. While genetics and hydration play significant roles, your diet is one of the primary contributors to kidney stone formation. If you’re prone to stones, it’s important to pay close attention to the foods you eat—especially those high in oxalates, sodium, and purines. Here are 17 common foods that could increase your risk and should be consumed mindfully.
Spinach is often celebrated for its high nutritional value, but it’s also one of the richest sources of oxalates. Oxalates bind with calcium in the kidneys, potentially forming stones. If you enjoy leafy greens, consider choosing kale or arugula instead.
Rhubarb is another plant-based food with a high oxalate content. While its tart flavor may be tempting in pies and jams, too much rhubarb can tip the scales toward kidney stone formation. Moderation is key.
Beets are packed with nutrients and antioxidants, but they’re also loaded with oxalates. Eating them frequently may elevate your risk, especially if you’ve had kidney stones in the past.
Nuts are nutrient-dense snacks, but almonds, peanuts, and cashews are high in oxalates. If you’re looking for a kidney-friendly alternative, opt for nuts with lower oxalate content like pistachios or macadamia nuts.
Chocolate lovers should be aware that dark chocolate, though rich in antioxidants, also contains significant oxalates. Enjoy it in small amounts and balance it with a well-hydrated diet.
Sweet potatoes offer vitamins and fiber, but their high oxalate content can be problematic for those with a history of stones. Eating them in moderation or pairing them with calcium-rich foods may help counteract the risk.
Tea, particularly black and green varieties, contains oxalates. If you’re an avid tea drinker, you might want to explore herbal options like chamomile or rooibos that are gentler on your kidneys.
Coffee includes both oxalates and caffeine, which may lead to dehydration if consumed in excess. Drinking water alongside your coffee can help maintain hydration and lower the risk of stone development.
Soda, especially cola, is high in phosphoric acid and added sugars, which may contribute to kidney stone formation. Switching to natural fruit juices or simply drinking more water can reduce your risk.
Salt is a silent contributor to kidney stones. Excess sodium causes calcium to be excreted through the urine, increasing stone risk. Choosing fresh, whole foods and seasoning with herbs instead of salt can make a big difference.
Red meat is rich in purines, substances that can lead to uric acid stones when broken down in the body. If you consume meat frequently, try replacing some portions with plant-based proteins.
Shellfish, like shrimp and scallops, also contain high levels of purines. Eating these foods occasionally is fine, but limiting consumption may be beneficial for kidney health.
Dairy products provide essential calcium, but consuming them in excess—especially in the form of supplements—can lead to an overload of calcium in the urine. It’s better to get calcium from food sources and stay well-hydrated.
Processed foods are notoriously high in sodium, preservatives, and artificial additives. These can cause calcium to build up in the kidneys and contribute to stone formation. Focusing on fresh, minimally processed foods is a healthier approach.
Soy-based foods, including tofu and soy milk, are often high in oxalates. While soy is a great protein alternative, keeping portions moderate and balancing them with calcium can reduce stone risk.
Artificial sweeteners are found in many diet sodas and sugar-free products. Some studies suggest they may affect kidney function over time. Consider switching to natural sweeteners like honey or stevia when possible.
Alcohol can lead to dehydration and raise uric acid levels, both of which are risk factors for kidney stones. If you consume alcohol, be sure to drink plenty of water to stay hydrated.
If you want to lower your risk of kidney stones, here are some helpful tips to follow. Drink plenty of water every day to keep your urine diluted and flush out excess minerals. Reduce your intake of foods high in oxalates and purines, especially if you’ve had kidney stones before. Get your calcium from natural food sources instead of supplements, and aim for a diet low in sodium and animal protein. Add more fruits and vegetables rich in citrate, such as lemons and oranges, to help prevent stones from forming.
Taking these preventive steps can dramatically reduce your risk and help you maintain optimal kidney function. If you have a history of kidney stones or concerns about your diet, consult a healthcare provider or dietitian for tailored advice. Your kidneys work hard every day to keep you healthy—support them with the right nutrition and hydration.