Diet and kidney stones: how nutrition influences the health of our kidneys

Kidney stone disease is sometimes a painful condition characterized by stones forming in the kidneys. These stones can vary in size and are composed primarily of minerals and salts. One of the most influential factors in creating these stones is diet. In this post, we will explore how nutrition can contribute to the prevention or formation of kidney stones and what dietary changes can help keep your kidneys healthy.

What are kidney stones?

Kidney stones occur when substances in the urine, such as calcium, oxalate, and uric acid, become concentrated and form solid crystals. These crystals can come together and form stones, which can cause severe pain, infection, or urinary tract obstruction.

The importance of diet in the prevention of kidney stones

Diet plays a crucial role in the management and prevention of kidney stones. Some foods and beverages can increase the risk of stone formation, while others can help prevent them. Here's how different components of the diet can affect kidney health:

Hydration

Water dilutes substances in the urine that can lead to stone formation. Drinking at least 2-3 liters of water daily can help prevent stone formation.

Adequate fluid intake is essential for keeping your kidneys healthy.

Calcium intake

Contrary to what you might think, a diet low in calcium can increase the risk of kidney stones. Dietary calcium binds to oxalates in the intestine, reducing their absorption and the risk of calcium oxalate stone formation.

It is recommended that you include an adequate amount of dairy products or other calcium-rich foods in your diet, following the recommended guidelines for your age and gender.

Oxalates

Oxalates are found in many foods, such as spinach, rhubarb, chocolate, and walnuts. Excessive intake of oxalates may increase the risk of calcium oxalate stone formation.

Reducing the intake of foods rich in oxalates is recommended to help prevent the formation of stones.

Salt (sodium)

High sodium intake may increase urinary calcium excretion, contributing to stone formation.

Therefore, to reduce the risk of kidney stones, it is advisable to limit salt intake to less than 2,300 milligrams per day (about a teaspoon).

Animal proteins

Animal proteins, such as red meat, poultry, and fish, can increase uric acid levels in urine and reduce citrate levels, which inhibit stone formation.

It is advisable to limit animal protein intake and increase vegetable protein intake, such as legumes and nuts.

Sugars and fructose

Refined sugars and fructose may increase the risk of kidney stones by increasing the excretion of calcium and oxalate.

Reduce your consumption of added sugars and sweets to decrease the risk of stone formation.

Citrates

Citrates in fruits such as oranges and lemons help prevent stone formation by binding to calcium in the urine.

Consuming foods rich in citrates or adding lemon juice to water can help reduce the risk of stones.

Alcohol and caffeine

Alcohol and caffeine can increase diuresis and dehydration, which are risk factors for stone formation.

It is recommended to consume alcohol and caffeine in moderation and balance with adequate water intake.

Dietary strategies for the prevention of kidney stones

Here are some practical strategies for modifying your diet to reduce your risk of kidney stones:

• Increase water consumption: Carry a water bottle with you and remember to drink regularly throughout the day. Water is the best way to dilute your urine and reduce the risk of stone formation.
• Balance your calcium intake: Don't eliminate dairy from your diet, but ensure you get calcium from food sources rather than supplements unless recommended by your doctor.
• Reduce your consumption of foods rich in oxalates: limit foods such as spinach, beets, and chocolate, especially if you have already had problems with kidney stones.
• Limit your salt intake by Reducing your consumption of processed foods and salty snacks and using spices and herbs to flavor foods instead of salt.
• Opt for plant-based protein: Increase your intake of legumes, tofu, and other plant-based protein sources while reducing red meat and other animal products.
• Include foods rich in citrates: Consuming more citrus fruits, such as lemons and oranges, can help prevent stone formation.

Conclusion

Adopting a balanced and conscious diet can play a fundamental role in preventing kidney stones. Every person is unique, and dietary needs vary, so it's always advisable to consult a health professional or dietitian for a personalized meal plan. Remember, small changes in eating habits can make a big difference to your kidneys and overall health. Take care of your kidneys, and they will take care of you!