Kidney stones and prevention

Have you ever had kidney stones?  Do you know someone who has had kidney stones?  I remember my boss having a bout with kidney stones.  He would be in such pain he would lie on his office floor.  What can one do to prevent kidney stones?  Recently a reader wrote to Dr. Roach and asked:

“Approximately three years ago, I developed a calcium oxalate kidney stone, which was removed by surgery.  What can I do to prevent the calcium oxalate kidney stone from forming again?”

Dr. Roach stated that the calcium oxalate stones are indeed the most common kind.  He had quite a few recommendations.  WebMD and Mayo Clinic also provide good advice.  What can you do to help prevent kidney stones? 

• Drink more water.  This reduces both the quantity of calcium and of oxalate in urine.  Mayo Clinic recommends drinking 2-3 quarts of water a day.

 Drink more water. 

• Cut back on foods high in oxalates.  Dr. Roach noted you aren’t trying to remove all foods containing oxalates but cutting back on those foods highest in oxalates.  Oxalates are a natural compound in some plant foods.  Plant-based foods also provide a lot of vitamins, minerals and antioxidants so you still want fruits and vegetables in your diet.
• Foods highest in oxalates include:  spinach, potatoes (lots of oxalate in potato skins), rhubarb, some beans and some nuts including almonds.
• Interesting that WebMD notes that if you are eating foods with oxalate, eat a calcium-rich food at the same time.  That is because the calcium can help your body handle the oxalate.  For example, they note if you are eating a spinach salad, top it with some cheese to add calcium.  If you like nuts, sprinkle some nuts on yogurt (real cow’s milk yogurt) so you can enjoy some nuts but also add some calcium to the meal.  You can still enjoy a spinach quiche, just make sure there is some cheese in the quiche.

Enjoy nuts with some yogurt.

• Keep Milk and dairy products in your diet– one does not need to cut back on calcium.  In fact, Dr. Roach states:  “Calcium in the diet reduces stone formations, mostly by preventing oxalate from being absorbed.”  Be sure to choose cow’s milk dairy products and not almond milk .  According to NIH, almond milk can increase the risk of kidney stones.
• Avoid calcium supplements – Cow’s milk, cheese, and yogurt are great for calcium but calcium supplements, not so much.  The calcium is too concentrated in calcium supplements.  For those who have had kidney stones, Dr. Roach says calcium supplements should be avoided.
• Limit excess salt and foods high in added sugar, especially table sugar.
• Increase fruits and vegetables as these provide the mineral, potassium, which is protective against kidney stones.
• Enjoy some low oxalate foods: 

• Nuts:  some nuts have less oxalates at least compared to almonds.  These nuts include cashews, peanuts and walnuts.  Enjoy these nuts with some yogurt as noted above to add some calcium. 
• Vegetables:  Instead of a baked potato enjoy a sweet potato as these have less oxalates.  Broccoli is quite low in oxalates, as are kale and kidney beans
•  Fruits:  blueberries, blackberries.  If you like raspberries, mix them with blueberries or blackberries.  WebMD notes this will help reduce how much oxalates you are taking in.  Dried figs have less oxalates than dates.

If you know someone who has had kidney stones, share this blog with them.  Maybe they will find something helpful.  Just drinking more water would be an easy change to make to lower one’s risk of getting another kidney stone. 

Sources:  reader , WebMD , recommends , states , almond milk , low oxalate foods , Spinach Salad with Goat Cheese and Walnuts Image Sources:  Water glass , Yogurt with nuts , Spinach salad 

Spinach Salad with Goat Cheese and Walnuts

Dressing:

1 T. red wine vinegar

1 T. minced shallot or red onion

2 teaspoons Dijon mustard

¼ teaspoon kosher salt

Freshly ground black pepper

3 T. walnut oil (or half EVVO and walnut oil)

Salad:

8 cups spinach leaves, stems trimmed, washed and dried

½ cup whole or chopped toasted walnuts

1/3 cup crumbled goat cheese

Directions:  1. In a small bowl, combine the vinegar, shallot, mustard, salt and pepper.  Gradually whisk in the oil to make a creamy dressing.  2.  Put all but a large handful of the spinach in a large bowl.  Toss with most of the dressing.  Add remaining spinach and continue tossing until well coated.  3.  Serve immediately topped with goat cheese and walnuts.  

Enjoy spinach with some cheese and walnuts.