These little guys are painful!
Luckily, there are foods that can keep them at bay.
Key Takeaways
Roughly 1 in 10 people will have kidney stones in their lifetime.
Photo:Getty Images. EatingWell design.
And, according to the National Kidney Foundation, those numbers are on the rise.
Now, the good news.
There are things that you’re able to do to prevent kidney stones.
The first and most important is drinking plenty of water.
What are the best foods to get the job done?
To find out, we spoke with kidney health experts.
Heres what they told us, plus their top tips to prevent kidney stones.
Yogurt
The most common kind of kidney stones are called calcium oxalate stones.
These stones form when calcium mixes with a crystal-forming substance called oxalate in the urine.
Although it may seem counterintuitive, eating more calcium from dairy foods like yogurtcan actually help prevent these stones.
If youre wondering about calcium supplements, research suggests these may actually cause kidney stones.
So, stick with calcium-rich foods instead.
Need another reason to get your calcium from yogurt?
Kefir
Kefiris another calcium-filled food that may help protect against kidney stones.
As a bonus, its full of probiotics to support gut health.
That, in turn, may indirectly guard against kidney stones.
If youve never tried kefir, its a delicious base for smoothies.
However, the fruit you blend it with matters.
Oranges
Citrus fruits, like oranges, are rich in a helpful compound called citrate.
However, not all citrus fruits are equally effective.
For instance, one study found thatorange juiceand (to a lesser degree) lemon juice were protective.
Or eat an orange instead.
Youll get citrate plus fiber!
Veggies
Veggies and other plant foods on this list help add fiber to your diet.
What does that have to do with kidney stones?
Although veggies can be high in oxalates, Betz and Hernandez say that the benefits usually outweigh the risks.
Their fiber also benefits your gut microbiome.
Chickpeas arent the only food to bump up your plant-protein intake.
Lentils can also help.
These tiny pulses are rich in plant protein yet low in purines and oxalates.
Like chickpeas, theyre also high in fiber to support a healthy gut microbiome.
Other Strategies to Prevent Kidney Stones
The Bottom Line
Kidney stones are painful!
However, kidney stone prevention isnt only about what you eat.
National Kidney Foundation.Kidney Stones.
Leslie SW, Sajjad H, Murphy PB.Renal Calculi, Nephrolithiasis.
StatPearls Publishing: 2025.
Betz M.Whole diet approach to calcium oxalate kidney stone prevention.
2022;32(1):e11-e17.
2021 Nov 17;13(11):4117. doi: 10.3390/nu13114117.
2020;39:173-179. doi:10.1016/j.clnesp.2020.06.021
National Kidney Foundation.Uric Acid Stones.
