Kidney stones may form from calcium reacting with oxalic acid, and they can cause severe pain. You are at higher risk for kidney stones if you have some unmodifiable characteristics such as being male or over age 40. Your diet also affects your risk, and you can choose foods to prevent the formation of calcium oxalic acid and kidney stones. Talk to your doctor if you have any concerns about your health.
Fluid Intake
Drink plenty of fluids to prevent dehydration, which is a significant risk factor for developing kidney stones, notes MayoClinic.com. You need at least 72 to 100 oz. of fluid each day to stay hydrated, and more if you exercise intensely, have a cold or the flu or live in a hot climate. Obesity can lead to kidney stones, and water is a good choice for hydration because it is calorie-free and is a natural appetite suppressant.
Plant-Based Proteins
A high intake of animal proteins can cause kidney stones, so limit your intake of meats. Soy protein is a high-quality, or complete, protein, which means it contains each of the amino acids that you need to get from your diet. Other plant-based protein sources include nuts, beans, whole grains and vegetables, and choosing vegetarian proteins instead of fatty animal proteins may lower your risk for other conditions, such as high cholesterol.
Sodium and Oxalates
Limit your sodium intake to lower your risk for kidney stones, advises MayoClinic.com. Many processed and packaged foods, such as canned soups and frozen dinners, are high in sodium, while foods naturally low in sodium include most fresh fruits and vegetables, grains, nuts and beans. Oxalates can react with calcium to form calcium oxalate stones, so avoid sources such as rhubarb, sweet potatoes, spinach, kale and chocolate.
Calcium
Calcium supplements may promote calcium oxalate and kidney stone formation, but calcium from natural food sources is not necessarily harmful. On a 2,000-calorie diet, aim for three servings per day of low-fat dairy products, such as milk, cheese or yogurt, or non-dairy substitutes, such as soy milk, tofu or soy yogurt, to meet your calcium needs. You can also get calcium from canned fatty fish.
