What to Eat When You Have Kidney Stones: The 9 Changes I’m Making After the Worst Pain of My Life

It started as a small ache in my lower back. I figured maybe I’d slept weird or twisted too hard in yoga. A heating pad and some gentle stretching didn’t help, and by the middle of the night, I was sweating, shaking, and curled up on the bathroom floor, trying not to pass out.

The pain was unlike anything I’ve ever felt—worse than childbirth (and I don’t say that lightly). A trip to the ER confirmed it: I had a kidney stone.

In the days that followed, I dove headfirst into researching what to eat when you have kidney stones, as well as how to prevent them from forming in the first place. Because I never, ever want to experience that again. Understanding what to eat when you have kidney stones is crucial for recovery and prevention.

As someone who lives a mostly holistic, whole-foods lifestyle, I was shocked to learn how much I didn’t know about supporting my kidneys. So I’m sharing everything I’m planning to do differently from here on out.

Understanding what to eat when you have kidney stones is crucial for recovery and prevention, and it starts with incorporating more hydrating foods and avoiding certain high-oxalate options.

Disclaimer: This content is for informational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your health routine.

What Do Our Kidneys Actually Do?

Before we dive into food lists and lifestyle tips, I think it’s helpful to understand what the kidneys do. These two little bean-shaped organs, tucked under your rib cage on either side of your spine, are vital to keeping your body in balance.

They filter waste and excess fluids from your blood, regulate blood pressure, help balance electrolytes like sodium and potassium, and even support red blood cell production. Pretty amazing for something most of us never think about until something goes wrong.

What Damages the Kidneys?

There are a few big contributors to kidney problems, many of which are common after 50:

• Dehydration (yep, it’s a big one)
• Too much sodium (hidden in processed foods and restaurant meals)
• High blood pressure
• Diabetes or insulin resistance
• Too much animal protein
• Oxalate-rich foods (especially for those prone to kidney stones)
• Excess use of NSAIDs like ibuprofen

And then there’s stress. Chronic stress can increase blood pressure and inflammation, which isn’t great news for the kidneys either.

The Two Most Common Types of Kidney Stones

Most kidney stones fall into two main types: calcium oxalate and uric acid. Knowing which kind you’ve had can help guide your prevention plan.

1. Calcium Oxalate Stones
The most common type, these form when calcium binds with oxalate—a compound found in many plant foods. Risk factors include dehydration, high oxalate intake, low calcium from food, and too much sodium.

2. Uric Acid Stones
These develop in overly acidic urine, often linked to high animal protein intake, gout, or metabolic issues. Dehydration can also increase the risk.

Each type requires a slightly different dietary approach, so identifying your stone type is helpful for long-term prevention.

Diet Changes That Support Kidney Health

1. Drinking More Water

Staying hydrated is the #1 recommendation for preventing stones. Aim for at least 2.5 liters of water daily, and add lemon juice throughout the day for an extra citrate boost.

2. Watching Salt Intake

Excess sodium makes the kidneys work harder and increases calcium in urine. Cook more at home now and rely on herbs, lemon, and garlic instead of reaching for the salt.

3. Shifting Toward Plant-Based Meals

High animal protein diets can raise uric acid and lower citrate. Focus on plant-based proteins like lentils, tofu, and beans. When eating fish or eggs, keep portions moderate and balance them with plenty of vegetables.

4. Being Mindful of Oxalates

Many nutritious foods are high in oxalates. Examples like spinach, beets, almonds, and sweet potatoes. If you’re prone to stones, most experts recommend keeping oxalate intake below 40–50 mg per day.

As a guideline, a half-cup of cooked spinach contains 755 milligrams of oxalates. I have to admit, I ate spinach almost every day!

Instead of cutting everything out, rotate greens, limit almond products, and build meals around low-oxalate foods like cucumbers, zucchini, cauliflower, romaine, apples, and pears.

5. Getting Calcium From Food, Not Supplements

Calcium from food actually helps prevent stones by binding with oxalates in the gut. Supplements, however, can raise your risk. Especially if taken without food (Nutrients, 2023).

Good sources of calcium include:

• Tahini and sesame seeds
• Fortified plant milks
• Calcium-set tofu
• Yogurt and cheese (if tolerated)

6. Limiting Added Sugar and Fructose

Too much sugar, specifically fructose from sodas and processed foods, can increase uric acid and calcium in urine. Avoid sweetened drinks and stick to whole fruits in moderation.

7. Being Cautious With Supplements

• Avoid calcium supplements unless prescribed. Stick to food-based calcium.
• Avoid high-dose vitamin C (over 1,000 mg/day), which may convert to oxalates in the body

8. Including More Citrate-Rich Foods

Citrate helps block stone formation by binding with calcium in the urine and reducing the chances of crystals forming. It also helps make the urine less acidic, which is beneficial because overly acidic urine can contribute to uric acid stones.

This is known as creating a more “alkaline” environment, which supports kidney function and discourages stone growth.

Citrate-rich and alkalizing foods to include:

• Cucumbers and zucchini (alkalizing)
• Lemons and limes (fresh juice)
• Oranges and tangerines
• Grapefruit (if not contraindicated)
• Melons: watermelon, cantaloupe, honeydew
• Strawberries
• Kiwi
• Parsley and other fresh herbs

9. Magnesium and Potassium from Food

Magnesium may reduce oxalate absorption. Potassium helps balance sodium and supports urinary pH. Some helpful foods include:

• Pumpkin seeds
• Bananas
• Avocados
• Quinoa
• Potatoes (with skin)

Final Thoughts

I had no idea that a “healthy” diet could contribute to stone formation, but with a few thoughtful adjustments, it’s absolutely possible to keep eating well and support your kidneys at the same time.

The changes I’m making feel nourishing, not restrictive. More than anything, I’ve learned that prevention really comes down to hydration, balance, and staying informed.

If you’ve had a kidney stone or want to avoid one, I hope this gives you a helpful starting point. Small, steady changes make a big difference.

If you’d like a little extra support building long-term habits around real food, take a look at my Eat Real Program. It’s a short and simple 2-week challenge to help you eat better consistently—without stress or strict rules.

You can learn more about it here. It’s absolutely possible to keep eating well and support your kidneys at the same time.

The changes I’m making feel nourishing, not restrictive. More than anything, I’ve learned that prevention really comes down to hydration, balance, and staying informed.

If you’ve had a kidney stone or want to avoid one, I hope this gives you a helpful starting point. Small, steady changes make a big difference.