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Kidney stones are becoming increasingly prevalent, and anyone who has had one understands how painful they are. Kidney stones are hard mineral deposits that develop in the kidneys and move through the urinary tract, which produces agonizing pain and discomfort. But the good news here is that you can prevent kidney stones in most cases by making a few simple changes in your diet.
What you drink and eat daily has a significant contribution to your kidney function. Some foods will make you more likely to develop kidney stones, whereas other foods will be protective against them. In this blog, we will discuss what type of diet can prevent kidney stones, what foods to reduce or avoid altogether, and what healthier options you can opt for instead.
Let us first find out why food plays an important role in the case of kidney stones.
Kidney stones develop when minerals and salts collect in your urine. When your urine is too thick, or when you've got too many of some chemicals such as calcium, oxalate, or uric acid, stones will start to develop. These stones can be small, or they will grow bigger and produce significant pain passing through the urinary system.
The kind of stones you receive can be different. The most typical type is calcium oxalate stones, but there are uric acid stones, struvite stones, and cystine stones too. Regardless of the kind, remaining well-hydrated and consuming a diet to avoid kidney stones can lower your risk of creating them.
Let's discuss the kinds of foods you will want to avoid in order to protect your kidneys and lower your risk of stones.
Most kidney stones are composed of calcium oxalate. Oxalate is a natural compound that's present in many plant foods. When oxalate is mixed with calcium in urine, it can precipitate out to form crystals that develop into stones. For this reason, it is worth paying attention to your consumption of high-oxalate foods, particularly if you've previously had kidney stones.
Spinach is one of the highest oxalate foods and should be eaten only occasionally, and always paired with a calcium-rich food like yogurt. Other high-oxalate foods include beets, sweet potatoes, chocolate, and certain nuts like almonds and cashews. These foods are healthy in many ways but may need to be limited as part of a diet to help prevent kidney stones.
Salt, or sodium, is another large contributor to the development of stones. Consuming a high-sodium diet increases the level of calcium in your urine. Passing more calcium through the kidneys with each trip puts more chances of developing calcium-type stones in your path.
Limit what you take in each day to below 2,300 mg (approximately 1 teaspoon) as a wise objective for the majority of individuals.
Sweets and sweetened beverages can also lead to kidney stones, particularly those composed of uric acid. When you overindulge in sugar, it also increases insulin levels, which in turn may increase calcium being lost in the urine.
Beverages such as colas, sweetened juices, and energy drinks are among the biggest culprits. These drinks not only include sugar but also frequently phosphoric acid, which can impact kidney function as well. Staying away from these sweetened beverages and substituting them with water or lemon water will minimize your risk.
Sweets, pastries, candies, and sweets with additional sugar must also be kept in check. Selecting naturally sweet fruits such as apples or berries in small quantities is the better choice.
Even though your body requires protein in order to work well, excess animal protein can create issues. Red meat, poultry, eggs, and seafood can increase the levels of uric acid in your body. High uric acid content in your urine can result in uric acid kidney stones.
Animal protein also decreases your urine's level of citrate. Citrate is an agent that keeps kidney stones away. Therefore, consuming too much non-vegetarian food might decrease one of the natural defenses your body has against stones.
You don't have to cut out meat entirely, but eat small portions. Adding vegetarian protein sources like lentils, beans, peas, and tofu will keep your diet balanced and lower your stone risk.
Although all sweetened beverages are a problem, dark-colored colas such as cola represent an additional hazard. Cola has phosphoric acid in it, which can produce an acidic urine environment — conducive to stone growth. Cola contains caffeine and high sugar concentrations, further dehydrating your body and raising stone risk.
If you drink cola regularly, it's time to reduce its consumption. Substitute it with water, coconut water, buttermilk, or fresh lime water. Proper hydration is one of the best methods to avoid kidney stones.
Vitamin C is essential for health and immunity, but it is not necessarily safe for all individuals to consume high amounts of it as a supplement. Excessive vitamin C can be metabolized to oxalate in the body, with a higher likelihood of creating stones.
If you are taking vitamin C tablets on a daily basis, particularly during large doses, consult your doctor. You must obtain the vitamin C from foods naturally such as citrus fruits, tomatoes, and guavas, and that too in limited quantities.
Caffeine and alcohol both act as diuretics, so they make your body lose more water in the urine. You can become dehydrated if you're not taking in enough water to replace lost fluids. Concentrated urine causes dehydration, making it easy for stones to develop.
One or two daily cups of coffee are probably okay for most individuals, but too much caffeine — in addition to a lack of proper hydration — can raise stone risk. Alcohol, especially if drunk without sufficient water, can do the same.
Maintaining fluid levels high is more crucial than ever if you are a caffeine user or a social drinker.
Now that we know what to steer clear of, let's see briefly what works. A diet to avoid kidney stones is all about staying hydrated, balancing calcium, and limiting too much salt and oxalate.
Begin by drinking plenty of water — this is the one thing that will benefit you most. Aim for a minimum of 8–10 glasses daily. During summer or excessive sweating, take more.
Citrus fruits such as lemons, oranges, and limes are useful since they have citrate, which inhibits stone formation. Squeeze fresh lemon juice into your drinking water for an added advantage.
Calcium is necessary too. It might seem counterintuitive, but consuming sufficient calcium from natural foods such as milk and curd actually binds oxalate in the stomach, inhibiting stone formation. Do not take calcium supplements unless advised.
Foods to eat to avoid kidney stones include whole grains, fruits (particularly those low in oxalate such as apples and melons), and vegetables such as cauliflower, cabbage, and bottle gourd are kidney-friendly. Fiber-rich foods also have a beneficial effect by slowing down the amount of calcium and oxalate that gets absorbed into your body.
Kidney stones are painful, but they're also preventable. By altering a few things in your diet and beverage intake each day, you can reduce your risk of developing stones — and skip the pain that comes with them.
Steering clear of salty, sweet, oxalate, and uric acid foods is where it starts. Then, emphasize a diet to prevent kidney stones that is rich in adequate calcium, water, and fiber.
Every little thing you do counts as a giant leap towards healthier kidneys. Eat sensibly, drink lots of water, and take care of your kidneys for the long term.
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