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What to Eat to Prevent Kidney Stones — and What to Avoid

Eight dietary rules that can help you dodge the agonizing ailment

Getty Images They are tiny terrors that stealthily lie in wait until striking, often without warning. They’re — crystalline nuggets that grow in our kidneys, sometimes getting painfully stuck as we try to expel them in our urine. The symptoms vary . Some people pass stones without even realizing it; others feel an increased urgency to urinate, have blood in their urine, or feel pain in the back or groin that can range from mild to excruciating, says Ivan Porter, M.D., a nephrology specialist in Jacksonville, Florida, with the Mayo School of Graduate Medical Education. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Whatever the symptoms, kidney stones are surprisingly common. About 11 percent of men and 6 percent of women get them, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Genetics can make a person more prone to these benign-looking clumps, as can certain medications (like diuretics and calcium-based antacids) and jobs (truck drivers, teachers and others who aren’t able to hydrate often enough). But diet can play a role, too. If you’ve had a kidney stone, your doctor may recommend tweaks to your diet based on the type you had (there are four : calcium stones, uric acid stones, struvite stones and cystine stones). After all, the risk of recurrent stones is substantial, but changing what you eat may prevent them from coming back. With that in mind, here are eight dietary changes that may help you avoid them .

1 Drink lots of water

“Water is usually our best and first line of defense against kidney stones,” Porter says. Aim for 60 to 80 ounces of water a day to start, knowing that “you may end up needing more than that, depending on your risk profile,” he adds. The American Urological Association recommends that urine volume be at least two and a half liters a day, points out Paul Palevsky, M.D., professor of medicine at the University of Pittsburgh School of Medicine and president of the National Kidney Foundation. Not sure how to measure that? Porter has a simple guideline: Your urine should be clear, not yellow, orange or brown. AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. “increases calcium excretion in the urine.” Limit processed foods such as crackers, chips , and frozen and pre-made meals, which are loaded with the stuff. Current U.S. Dietary Guidelines recommend that Americans consume less than 2,300 milligrams (mg) of sodium per day . Most, however, take in significantly more than that — to the tune of 3,400 mg, . Entertainment $3 off popcorn and soft drink combos See more Entertainment offers >

3 Make milk cheese or yogurt — but not calcium supplements — part of your diet

It may seem counterintuitive to eat to avoid calcium stones — the most common type of kidney stones — but “dietary calcium is actually good,” Porter says. In fact, it can help block other substances in the digestive tract that can cause stones, according to the NIDDK. Your health care provider can help you choose the best calcium-rich foods for your situation. Calcium supplements, on the other hand, “can increase our risk of stones ,” says Porter. Other supplements you may want to cut down on include vitamin D, which helps the body absorb calcium, and vitamin C, which is converted into oxalates (risky if you are prone to calcium oxalate stones). “In the past, people would be put on very low-calcium diets, but that resulted in an increased risk of osteoporosis,” Palevsky says. “So you don’t want to really, really restrict calcium intake; the goal would be 1,000 to 1,200 mg of calcium per day.”

4 Add lemon and lime juice to your drinks

Why? Because they contain citrate, “a natural stone inhibitor,” Porter says. “It chelates calcium, which means it prevents calcium from bonding with something else.” Some doctors prescribe potassium citrate as a pill to lower kidney stone risk. AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. to 6 ounces a day. “And lean meats are better than fatty meats,” he adds. “When we eat fatty foods, we have a response in the intestine that makes us absorb more oxalate.”

8 Limit your iced tea sodas and soy or almond milk

A 2012 study out of Loyola University’s School of Medicine found that drinking lots of iced tea can contribute to kidney stones , because tea is high in oxalate. Colas are also a no-no. “Colas, especially dark colas, are made bubbly by phosphoric acid, and that increases the risk of kidney stones,” Porter says. Pale sodas like ginger ale are better options, he adds, but beware their high sugar content. Sugars increase the amount of calcium in the urine and lead to metabolic syndrome, bad cholesterol and diabetes, all of which tend to cause more acidic environments in the body. As for dairy substitutes like almond and soy milk? They, too, are high in oxalates. There may be , though. A Swedish-based in the American Journal of Kidney Diseases looked at data from 571,657 people who had kidney stones and found a link between increased coffee intake and reduced kidney stone risk. More on health AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. AARP VALUE & MEMBER BENEFITS See more Health & Wellness offers > See more Flights & Vacation Packages offers > See more Finances offers > See more Health & Wellness offers > SAVE MONEY WITH THESE LIMITED-TIME OFFERS