Image Credit: Sally Plank

The Best Diet to Prevent Kidney Stones

In my video How to Prevent Kidney Stones with Diet, you can see what the jagged surface of a kidney stone looks like under a microscope. Imagine one of those scraping down your urinary canal! Kidney stones affect approximately 1 in 11 people in the United States. Twenty years ago it was only 1 in 20, representing a dramatic increase in the prevalence of the disease that started rising after World War II. Our first clue as to why was a study published in the 70’s, which found a striking relationship between stone incidence and the consumption of animal protein. This was a population study, though, so it couldn’t prove cause and effect.

That study inspired researchers in Britain to do an interventional study, adding animal protein to subjects’ diets, such as an extra can of tuna fish a day, and measuring stone-forming risk factors in their urine. Participants’ overall probability of forming stones increased 250% during those days they were eating that extra fish. And, the so-called “high animal protein diet” was just enough to bring intake up to that of the average American. So, Americans’ intake of meat appears to markedly increase the risk of kidney stones.

What about consuming no meat at all? By the late 70’s, we knew that the only dietary factor consistently associated with kidney stones was animal protein. The higher the intake of animal protein, the more likely the individual was to not only get their first kidney stone, but to then suffer from subsequent multiple stones. This effect was not found for high protein intake in general, but specifically high animal protein intake. Conversely, a diet low in animal protein may dramatically reduce the overall probability of forming stones. This may explain the apparently low incidence of stones in vegetarian societies; so, researchers advocated “a more vegetarian form of diet” as a means of reducing the risk.

It wasn’t until 2014 that vegetarian kidney stone risk was studied in detail, though. Using hospital admissions data, researchers found that vegetarians were indeed at a lower risk of being hospitalized for kidney stones. It’s not all or nothing, though. Among meat-eaters, increasing meat intake is associated with a higher risk of developing kidney stones, whereas a high intake of fresh fruit, fiber, and magnesium may reduce the risk. 

Which animal protein is the worst? People who form kidney stones are commonly advised to restrict the intake of red meat to decrease stone risk, but what about chicken and fish? Despite compelling evidence that excessive animal protein consumption enhances the risk of stone formation, the effect of different sources of animal protein had not been explored until another study in 2014. Researchers compared the effects of salmon and cod, chicken breast meat, and burger and steak. In terms of uric acid production, they found that gram for gram fish may actually be worse. However, the overall effects were complex. Basically, stone formers should be counseled to limit the intake of all animal proteins, and not by just a little bit. Only those who markedly decrease their animal protein intake may expect to benefit.

Making our urine more alkaline can also help prevent the formation of kidney stones (and even dissolve and cure uric acid stones). How can you tell the pH of your urine? See my video Testing Your Diet with Pee & Purple Cabbage.

For more on kidney stones, see How to Treat Kidney Stones with Diet and Do Vitamin C Supplements Prevent Colds but Cause Kidney Stones?. And check out my overview of kidney health in How Not to Die from Kidney Disease

Uric acid can also crystallize in our joints, but the good news is that there are natural treatments. See Gout Treatment with a Cherry on Top and Treating Gout with Cherry Juice.

Kidney stones are just one more reason that Plant Protein Is Preferable

In health,

Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:


Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.

46 responses to “The Best Diet to Prevent Kidney Stones

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  1. The most common kidney stones are calcium oxalate. A vegan diet is wonderful for many reasons, but the oxalate isn’t coming from animal protein. Oxalate is high in many (but not all) of those wonderful leafy greens. Which is not to say the avoiding oxalate is the sole remedy, but to imply that a vegan diet is the sole answer is misleading.

    Magnesium which half the population does not get enough of, calcium (to bind the oxalate in the diet), etc.

    1. Here’s from Dr. Greger’s site:

      Please read and watch “”

      “What about cutting down on oxalates, which are concentrated in certain vegetables? A recent study found there was no increased risk of stone formation with higher vegetable intake. In fact, greater dietary intake of whole plant foods, fruits, and vegetables were each associated with a reduced risk independent of other known risk factors for kidney stones–meaning one may get additional benefits bulking up on plant foods, in addition to just restricting animal foods.”

      1. The title is:

        “The Best Diet to Prevent Kidney Stones”.

        Who is going to be interested in this post? People who already have kidney stones. So the fact that in general:

        “A recent study found there was no increased risk of stone formation with higher vegetable intake”

        Is not necessary relevant to people who actually get oxalate stones.

        Unless you want to potentially mislead people the relevant questions are:

        1. For a person who has previously had calcium oxalate stones, will switching to primary plant based diet help and

        2. Do they need to restrict oxalate rich foods and stick to other kinds of greens.

        1. My husband suffered from kidney stones and was told to lower his intake of oxalate rich foods, but it didn’t help at all. He completely eliminated animal protein from his diet and increased his water intake, and hasn’t had a stone in two and a half years! So reducing oxalate intake may be helpful, but not unless it’s done in conjunction with eliminating animal products as well.

    2. I had a long history of calcium oxalate stones that are ancient history since switching to a whole food plant based diet HIGH in all kinds of oxalate containing greens, so it sure worked for me.

    3. You know, I’m pretty entertained by the “success stories” in reply to this. Almost 10 years ago (at th age of 35) I was quite overweight, had a number of bouts with kidney stones, was borderline hypertensive…

      I decided that I needed to change things. On the advice of my urologist I cut back (not cut out but am very careful about how much I eat) foods high in oxalates (lots of the dark greens, like I prefered spinach on my sandwiches rather then lettuce…), I cut WAY back on the carbs (the last few years I’ve slowly added some back in but not anywhere near what I was getting before), and greatly increased my protein intake (and you can bet that a lot of that was meat) and healthy fats.

      My kidney stone problems went away, I lost over 100# (I’ve gained a little of that back in muscle, but at this point my bodyfat % is lower then it was even at my lightest weight and I weigh about what I weighed as a freshman in high school), my BP dropped back down to normal…

      In the mean time I know a number of vegetarians and vegans (including one of the famous Seventh Day Adventists that are always quoted in studies) that are having terrible times with their diets, mostly having issues controlling weight and hormone levels… The plant based eaters that I know that are relatively healthy are those that are just not interested in eating for the most part, and just don’t get that many calories, much less than what most people are actually comfortable in eating, and honestly, in the “I like to work out” world they would not be considered healthy, they do not get enough calories and nutrients to do well, to recover from strenuous workouts, heal well… (I know that there are examples of vegan athletes, even a professional powerlifter, but not that got there being vegan and not without PEDs which change the equation entirely).

      1. I’ve been a Seventh-day Adventist for more than 30 years (and lived all over the USA) and I’ve only met ONE that is a true whole food plant based eater that cuts out all the other junk. I don’t recommend using them as model of overall healthy eating or as a criteria that WFPB eating has problems. I can’t think of which particular SDA is quoted in studies. That would be a pretty small sample group

        1. Joseph, while I agree with you, the SDA vegetarians that I know typically openly admit that their diets are terrible and they are not a good sample set, but they are often used in studies/quoted as examples for plant based diets on both this site/MG’s videos as well as others.

      2. I would bet any money that when you weighed 100 pounds more you were eating a terrible diet of lots of fried foods including fries, as well as fast food like hamburgers, and lots of pastries, muffins, cake and cookies. I’m assuming those are the carbs you cut out and that would be advocated by any sensible doctor or dietician. I’m also assuming you cut out dairy since you don’t mention consuming it. So If you eat lots of vegetables, lean animal protein, and healthy fats (I’m assuming you mean from plant sources like olive oil, avocados and coconut), and no dairy, then guess what? You’re pretty close to vegan, congratulations! However, decreasing the meat and increasing beans and whole grains would improve your health even further. So good for you for choosing a healthier lifestyle than the one you obviously had at a 100 pounds overweight!!

        1. Um, well not really Benning.

          I’ve always eaten a lot of vegetables and not much processed or fast food, it was just the way I was brought up. By cutting way back on carbs I mean: – I’m an IT guy, it’s common for IT guys to walk into the office and have a soda, then another… have 2 with lunch… many of us have dorm fridges stashed behind our desks full of sodas. A friend/co-worker lost 65lbs cutting out soda, I figured what the heck, that’s easy, that started me on my way (I don’t know how much I lost because I cut out other carbs once my weight started really moving) – I decided for a while “no unanswered carbs.” That meant I cut back on carbs without protein or at least fat. For a while this meant ANY carbs, EVEN stuff that some consider healthy like a sweet potato or brown rice. I never ate many pastries but I probably ate dessert too often, so I cut that back drastically and typically cut it to half of what I thought was a serving and reasoned, “I’d rather eat more meat with my dinner and skip dessert.” I repaced dessert with another serving of meat during the meal so I wasn’t craving the dessert. I didn’t cut out burgers at all, what I did was I would order 2 and put them on one bun, or if the burger was already HUGE (lets say over 1/2lb) then I would only eat half the bun. I replaced carbs with protein, most often in the form of meat. If i slipped and had some carbs that I felt I shouldn’t have I immediately chased them down with some protein or fat (there have been times that I just took a tablespoon full of olive or coconut oil) – WRT to meat I do eat mostly lean meat (chicken, turkey, some pork is lean…), but I wouldn’t be surprised if I eat >2lbs of beef mostly in the form of burgers/ground beef per week (I would much rather do steaks/roast beef if it wasn’t for the $$$). I found that as my protein (again, mostly meat since most non meat protein sources have more carbs then protein which meant they were off limits while I was dropping weight) intake went up my weight and more importantly my bodyfat percent went down. Large amounts of protein (3 x 25g or more/day) + some exercise is thermogenic, your body uses the calories to try to build more muscle (estimates are somewhere >700cal) and then the muscle burns more calories also.
          – I tried eating more beans but found more than a cup or so a week I wouldn’t digest. They would literally come out just like they came in (same problem with some dark leafy green vegetables which I cut way back on when I found out they were causing my kidney stones, even though I prefer things like spinach on my sandwiches rather then lettuce…). After a few unpleasant experiences with this kind of thing I cut back to them being a minor side dish and something you put in nachos…
          – Once I was happy with my weight (more accurately my bodyfat, I’m 6’4″, lift weights mostly like a powerlifter, I got down to 228# with a 32″ waist. I said I gained some weight back in the form of muscle, I’m currently around 250#, same waist size, 56″ chest and my bodyfat hovers in what I consider a healthy mid teens. Before I started all this almost 10years ago I was somewhere near 350#), I started adding carbs back in. I’ll eat my fries (honestly I love fried food and typically get some good “fried” once a week), still limit dessert (fruit and stuff is fair game, but we’re talking about sugary baked stuff…). If my weight is going up I test my BF%. If that is creeping up I INCREASE my protein intake (it’s hard to eat enough protein, when you stop paying attention to it your intake will drop) and that typically fixes everything else, it causes my BF% to start dropping back down.

          I may be closer to vegan in the form that I eat even less processed food then before, and more of it raw, but I likely eat more animal products. OH, and WRT to dairy… I’ve been increasing that. Currently I go through about a gallon or more of whole milk a week and plenty of yogurt and sour cream. The only reason I restrict cheese intake is to limit salt but I still eat plenty of good cheeses. 8-12oz of whole milk + some whey protein after the gym is one of the few things that keeps me from eating yet another meal… thought that doesn’t always work.

    4. I agree. Anecdotes are fine, but you can find them on both sides of an issue- too often. What about the many who have actually reported stones, or worsening crystal-arthritis symptoms, when they included an abundance of high-oxalate foods in their daily diet? Green juice, spinach, almonds, whole wheat pasta marinara, dark chocolate and so forth?
      It is not necessarily as simple as eat this, don’t eat that. There is nuance to this issue and details to consider. Not everyone will respond the same, everytime, to a given dietary prescription- especially when it comes to dietary oxalate. If you have a malabsorption syndrome of some kind, dietary oxalate can easily effect you, even if you follow a pristine vegan, whole foods eating plan. This is simply a fact. It’s not a philosophy, or an intangible abstract concept. Please consider nuances and diversity.

  2. Has there been any articles posted about interstitial cystitis? I have been dealing with this health issue for over 10 years. I just started a plant based lifestyle in January and it seems to lighten the pain.

    1. Have a look a They provide a whole list of low, medium and high oxalate foods. When eliminating the high oxalate foods and replacing them with low-medium, symptoms of interstitial cystitis disappear for some people. The list owner Susan Owens has been heavily researching this for years. Hope this helps.

    2. Hi Lisa, I’m Amy,

      Dealing with i.c. too, so I started treating candida and follow Dr. Bill Dean, a urologist that had success treating i.c. naturally. it does help.

  3. I have eaten a plant based diet since 2009 yet I ended up in the emergency room with a kidney stone last year. I was able to pass the stone after a few weeks but was not able to capture the stone for analysis of composition.

      1. The ER gave me an IV for pain control and a prescription for a pain medication. I had a CT scan while in the ER which showed that I had several stones all less than 5 mm in diameter. I was told by the ER doctor that men should be able to pass stones that are 5 mm in diameter or less. I was also given a 10 day prescription for flomax which apparently makes it easier for men to pass a stone. I had to get a renewal of the flomax prescription because I had not passed the stone(s?) within 10 days. Eventually I did pass the stone(s) and have not had a recurrence in the last 6 months. I have increased my daily water consumption based on the advice of the ER doctor and my primary care doctor. I have also cut out beets and rhubarb from my diet which apparently are high in oxalates.

  4. I had a kidney stone in 1998. I have been mainly on a vegan diet since 1971 (before the word vegan existed). The type of kidney stone I had was calcium oxalate. At the time I was drinking bottled mineral water from Arkansas (high in calcium). i was also drinking a lot of “natural” apple juice (you could see crystals in the sediment on the bottom of the bottle(oxalates). My research suggested that if i exercised more, drank more water (low in calcium) and cut out foods high in oxatates (primarily the apple juice) that i would not have another stone. I went to a urologist who calmly predicted if I had one stone I would get another. I have not had another stone. I believe that it is much more difficult to absorb calcium and other minerals from the ground than it is from plants, Therefore, water lower in minerals overall is better. The other type of kidney stone is formed from uric acid which I definitely believe is linked to meat consumption.

    1. It’s interesting that you had that experience.

      Uric acid production is associated with uric acid stones, BUT from what I’ve learned uric acid production from the metabolism of meat products ends up acidifying urine. And acidic environments promote stone formation (including calcium oxalate stones).

  5. When I went to Israel in 1972, I got my first kidney stone. I thought it was because of my not drinking enough water in a very hot environment. Which is what the urologist said when I came home and kept getting these stones in the years following the first. One stone a year and then later 2 stones a year. And yes, I was on the western diet; beef, chicken, eggs, lots of cheese.

    And then about 12 years or so ago, I became a healthy vegan. NO MORE Kidney stones. I did happen to have my lab results from normal medical physicals the year before and after I became a vegan and the ph of my urine went from high in the acid range to right in the middle of the alkaline range.

    I haven’t had a stone incident since I became a vegan. Even if I don’t drink a lot of water on a hot day.

  6. Since my going Whole Foods plant based diet 2 years ago I have had two kidney stones. I am 63 and had never had one. My 24 hour urine was very high in oxalate. I am confused. Need direction. But no one can help. There is a very small amount of wfpl people out there and a lot less who are now having troubles like mine. Totally lost again.

    1. Susan, two years may just not be enough to counteract the preceding 60. a plant based diet will prolong your life. Stay the course, not just by cutting meat but by eating a high nutrient dense diet with lots of greens and beans and healthy plant fats.

    2. Susan, I also had a kidney stone a few years back after going WFPB. I was also in a habit of having spinach & strawberry smoothies just about every day. These both have about the highest oxalate content for veggies & fruit! Needless to say after that “experience” of passing a stone, I switched up fruits and veggies and haven’t had another in the past 3 years.

  7. I would have expected the article to distuinguish between the prevention of stones caused by uric acid and those caused by oxylates. I wonder if a vegan diet is as effective against one as it is for the other.

    1. Hello,

      Dr. Greger has addressed prevention strategies for the two types of stones in previous videos. You may wish to view all the videos in his series on Kidney Stones. Once you’ve had one, you might not mind the time to peruse the latest research on what to do to keep from having another! You can see Dr. G’s videos on kidney stones – all 17 of them – by clicking on this link. Thanks for visiting Nutrition Facts!

      Lisa Schmidt, MS, CN
      NF Moderator
      THE Mindful Nutritionist
      Scottsdale, Arizona

  8. I was diagnosed with kidney stones, 2 months of vegetarian, 6 spoons of tumeric powder every day, when tested again there were no more kidney stones.

  9. Thank you Dr. Greger. Your videos has helped me with gout. Even videos on kidney stones, which are closely related.

    Dr. Bob Lustig’s message about sugar finally helped get me past the horrific pain of gout. I crawled in pain to the bathroom or bed. Even the bed sheets on my victimized feet hurt. No doubt animal protein is a factor in gout or its kissing cousin kidney stones. But sugar forms uric acid too. The conventional wisdom is to blame animal protein–and that may clear it up. But if one continues with arthritic symptoms, one should consider sugar after animal protein.

    Have you seen a microscopic picture of UA crystals? Imagine 1000s of microscopic toothpicks dropped on the floor, but instead of the floor, they were dropped on your joints.

    After giving up the sweetness of sugar and animal protein, I gave up gout. In April/May of 2016, a hospital needed to feed me. The event was unrelated to gout. Within a day of their sugar and animal protein diet, I experienced a gout attack. As soon as I could feed myself, the gout went away. No medicines were involved. I didn’t bother to tell the hospital either because they would have falsely treated the gout.

    Last July I decided to test how lifestyle was working. Remember my lifestyle is no sugar and no animal flesh. I just eat plants. I added 1 tablespoon of honey to my green smoothie. After only two days of 1 tablespoon per day, I had gout. I quit the experiment after 2 days. I can add honey one day with no problem, but as soon as I add honey or sweetener of any kind the subsequent time, I have gout. My body just does not process sugar or animal products well.

    If you suffer with gout or kidney stones or a related skin condition, then try eliminating animal products and sugar from your diet. You need to lose weight, too. I have lost 90 lbs. I weight 155 lbs. at 5’9”. My BMI is 23–right in the middle of skinny and fat.

    By the way, your fat stores UA. So, every time one loses weight faster than the kidneys can process the excess UA, it turns into gout or kidney stones. When you lose weight, your depleting UA stores. When you reach your ideal weight, these stores are not part of the problem anymore. :-)

    1. Hello Terry,

      What a success story you have shared! Thank you for participating and sharing with the Nutritionfacts Community!

      Your comment prompted me to do a search on NutritionFacts to see if Dr. G has any videos on the sugar/gout connection. It lead me to his video on Parkinsons’ Disease and the Uric Acid connection (super interesting) and a finding that milk (remember, milk lactose is sugar, just not added sugar) LOWERS Uric Acid which may be helpful with Gout, but limit protection against neurodegenerative diseases of the brain, where Uric Acid is protective. Dr. G writes:

      “But, uric acid is a double-edged sword. If our uric acid levels are too high, we can get gout. But, if they’re too low, it may increase our risk of neurodegenerative diseases, such as Alzheimer’s, Huntington’s, Parkinson’s, and MS. Here’s the five-year risk of gout in men for various uric acid levels. If our uric acid is over 10, we have a 30% chance of suffering an attack of gout within the next five years, whereas at levels under 7, our risk is less than 1%.”

      Kind of interesting, isn’t it? You can watch Dr. G discuss the research here.

      But I do agree with you 100% that limiting, or eliminating, added sugar might be the most important health intervention you can make. That, and eliminating eating animal protein will help you maximize the health benefits available through a whole foods plant based diet!

      Again, congratulations on your excellent results!

      Lisa Schmidt, MS, CN
      THE Mindful Nutritionist
      NF Moderator
      Scottsdale, AZ

  10. I’ve had quite a few kidney stones in the past twenty years. Two had to be treated with lithotripsy, the rest I managed to pass. (Ouch!!!!!) For some people, depending on the type of stones, the problem is low citrate levels. A urologist can order a 24 hr urine analysis for you to check into this. If that’s the problem, a citrate pill a day will help keep those stones away. Beyond that, the best measure may be simply to drink lots and lots of water, with an even distribution throughout the day. For every serving of food or drink I consume that may possibly be linked to kidney stone formation (say animal protein or beer), I try to drink 16 oz of water. I drink on average between 64 and 128 oz of water per day. That has been my best preventive measure. Yes, I run to the bathroom to pee a lot, but it sure beats running (actually hobbling!) to the ER with a stone.

  11. Making the urine more alkaline will decrease the stone-forming potential of urine that has a high uric acid content, but if the oxalate content is high, the magnesium and citrate levels in the urine are low, and the urine is allowed to remain concentrated overnight, the risk of calcium oxalate stone formation remains high. It has been shown that intake of magnesium citrate A plant-based diet also tends to have is phosphorus present as phytates, which have relatively lower phosphorus bio-availability than a neat-based diet. To further complicate the issue, although it seems paradoxical there is good literature available to suggest that added calcium actually lowers stone-forming potential in all but those with elevated PTH or a lowered barrier to calcium absorption (such as those with chronic granulomatous processes or other elevated VitD 1-alpha hydroxylase activity) by binding dietary oxalate as insoluble calcium oxalate that is passed in the stool. Taken together, whereas a plant-based diet clearly reduces uric acid stone risk, optimal reduction requires nocturnal urinary dilution, attention to urinary oxalate excretion, and increasing stone-inhibition substances like magnesium and citrate. A plant-based diet may not of and by itself reduce the risk in recurrent stone formers, and to intimate that in a public forum may decrease the credibility of the (valid but simplified) information for those who continue to experience stone passage despite an honest effort to switch to a plant-based dietary regimen.

    1. High protein plant foods include-

      Legumes (beans, lupins, lentils, chickpeas, black beans)
      Soy (tofu, tempeh, soy milk)
      Seaweed, chlorella
      Nuts (almonds)
      Seeds (hemp, chia, sunflower)
      Green vegetables (broccoli, spinach)
      Whole grains (quinoa, oats, whole wheat)

  12. I am unclear about uric acid stones vs oxalate stones in the LAKE score. Seems the studies are about uric acid stones. How clear is the evidence that tuna, pork, poultry, cheese and eggs contribute to oxalate stone formation?

    1. June-As one of the moderators for, I read your question about uric v oxalate stones in the LAKE score. While many of the studies cited for the video do focus on Uric acid stones, rather than oxalate, I think it would be unwise to assume that the animal protein sources you cited are not associated with formation of stones whether uric or oxalate. Although I could not find a study focusing on just oxalate stones, one study I did find specifically mentions composition and stone formation
      Optimum nutrition for kidney stone disease specifically advises: The therapeutic recommendations for stone prevention that result from these studies are applied where possible to stones of specific composition. Idiopathic calcium oxalate stone-formers are advised to reduce ingestion of animal protein…”
      I hope you find this helpful and are are able to avoid kidney stones through these preventive practices. Joan-NurseEducator

      1. Thank you. I agree that animal protein is clearly a factor in all type of stones. I was more questioning some of the other protocols mentioned. I am one of those idiopathic types that produces copious oxalate stones so am highly motivated in doing anything and everything that will work. I will check out that link….thanks again.

  13. I am a vegetarian and I got large kidney stones and had to have two surgeries which are no fun at all. I had not eaten large amounts of meat even when I did eat meat, my meat was primarily turkey and chicken. I think I got kidney stone because I love coffee and used to drink it by the carafe in addition as a woman I took calcium pills regularly to increase my bone health. After I found out my kidney stones were calcium oxalate I did my research and discovered these two practices are a sure fire way to get kidney stones for meat eaters and vegetarians alike.

  14. I think the take home from this is that, although individuals vary, WFPB excluding oils and processed foods is far superior to SAD or animal product based eating patterns.

  15. The only kidney stone in my life came exactly 6 weeks after I decided to eat peanut butter everyday. Since avoiding peanut butter, i have never had another one despite a high oxalate diet with plenty of animal protein.

  16. I really need some help I just have surgery for kidney stone it seems like it comes back every Year and I’m so tired of this ,all I want to know is what to eat ,because everyone is saying something,just please help me I would appreciate it

    1. I have recurring oxalate kidney stones and I have adjusted my diet considerably. The last X ray they have not come back so I believe it’s working.

      Have you had your stones analyzed for what they are made of? That makes a big difference.

      If oxalate, the main key items is to avoid:

      animal protein rhubarb Vit C spinach beet greens swiss chard black pepper black tea

      Don’t take calcium supplements, but do take magnesium citrate.

      Here are some links with more information:

      Good luck, and feel free to contact me if you need more.


    2. Idk what to say about food since I’m still researching about it too
      But the really good method I often heard is drinks water like a lot, more than 3 liter per day
      on’t hold out pee

    1. Here is what it comes down to. A bunch of people are posting stuff like “I got a kidney stone exactly 6 weeks…” 6 weeks (or any relatively short time period) of ANYTHING isn’t enough to cause a kidney stone, you had it before that, it was just a coincidence.

      Vice Versa “I changed x and haven’t had a kidney stone for a year…” Again, not enough. Most people that suffer from kidney stones have bouts with them a few years apart and might be carrying a bunch of them with no symptoms.

      I had 2 bouts with them 2 or 3 years apart (with intermittent smaller issues in between, before and after), and my scans showed that I had like 6 of them just sitting there not bothering me. The second time around when I had a real problem one got to be 16mm across and was blocking off the outlet of my kidney when I lay on my side.

      I was generally less healthy then, and decided that that was my wake-up call to do something about it. I increased protein intake (eventually to over 1g/lb to go with getting more serious in the gym, do the math, this ends up being A LOT of meat and almost impossible to do without meat), decreased my carb intake, DECREASED my leafy green vegetable intake (at the advice of my urologist), cut back on processed food and most sugar sources (replacing what I snacked on with mostly proteins and fats plus some fruit). I lost >100# (at a checkup my Urologist was the first to really praise me, “wow, you’re down to 270#, that’s like over 70# from last year!”).

      It’s been 10 years now. I’ve kept the fat off (I’ve gained some muscle, currently around 6″4″ and 250#, with a bodyfat considered “low athletic” for my age, I am sort of a powerlifter/powerbuilder in the gym). Before I started I was pre-hypertensive and “metabolic syndrome”. Now my BP has dropped, my blood sugar control is normal, all my blood indicators are in the good or better range and I’m not on any meds (seemingly a simple thing but I’m the only 45 year old that I know that has everything in a normal or better range without ANY meds). My kidney stones are gone, no major or minor incidents for 10 years now.

      I’ve probably increased meat intake a number of times, I’ve tried non-animal sourced protein a few times (gave things about a month or 2 to stabilize) always with bad results (typically muscle recovery/injury problems first and then working into bathroom issues…). I have come to the conclusion that I, and most people, cannot maintain and build muscle mass and athletic performance (at least not anywhere near optimally) and stay healthy without at least a significant amount of animal sourced protein.

  17. You can still eat healthy plant foods, when following a low-oxalate diet plan. Garden peas, split peas, black-eyed peas, wild rice, corn, flax, pumpkins seeds, lettuces, arugula, kale, mustard greens, apples, cherries, pears, bananas, fresh pineapple, oat bran, masa tortillas, butternut squash, watermelon, blueberries, popcorn, plantains, cabbage, mung beans, bok choy, mushrooms, sauerkraut and so on.

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