Estimate your risk of developing kidney stones based on hydration, diet and family history.
Common Stone Triggers in Indian Diet
Certain foods can raise risk if eaten in excess. Hydration and balance matter most.
- High-oxalate foods: spinach (palak), beetroot, bhindi, nuts, soy products, chocolate.
- Excess salt: pickles, papad, packaged snacks, restaurant meals.
- Sugary drinks: cola, sweetened juices, energy drinks.
- Animal protein in excess: red meat, chicken, fish (uric acid stones).
- Very low dairy: skipping milk or curd removes protective calcium.
Prevention Tips
- Drink 2.5–3 liters water daily. Aim for pale-yellow urine.
- Limit salty and packaged foods.
- Add citrus like lemon, orange, or amla (citric acid blocks stones).
- Include milk, curd, or paneer daily—dietary calcium binds oxalates in the gut and lowers risk. Only limit calcium supplements if advised by your doctor.
- Keep tea or coffee to 2–3 cups and add extra water.
- Stay active. Sedentary lifestyle and obesity increase risk.
- Increase fluids during heat, workouts, or travel to avoid dehydration.
Diet and Kidney Stones: Quick Guide
| Food/Drink | Impact | Tip |
|---|---|---|
| Spinach, beetroot, bhindi, nuts | High oxalates | Eat in moderation. Pair with curd or milk. |
| Pickles, papads, salty snacks | Increase urine calcium | Limit. Prefer low-salt homemade options. |
| Cola, sugary drinks | Dehydration + phosphates | Replace with water or lemon water. |
| Red meat, chicken, fish | Raise uric acid stones | Keep moderate. Add vegetables to balance. |
| Milk, curd, paneer | Protective calcium | Include daily unless doctor advises otherwise. |
| Citrus fruits | Block stone crystals | Lemon water daily helps. |
| Tea or coffee (excess) | Oxalates + dehydration | Limit to 2–3 cups. Drink more water. |
| Coconut water | Flushes urinary tract | Use as a hydration option. |
Frequently Asked Questions about Kidney Stones
Can I eat spinach if I had kidney stones?
Yes, in moderation. Spinach is high in oxalates, but pairing it with curd or milk reduces oxalate absorption.
Is coconut water good for preventing stones?
Yes. Coconut water improves hydration, flushes the urinary tract, and helps lower stone risk.
Should I stop drinking milk if I had a kidney stone?
No. Dietary calcium in milk and curd is protective because it binds oxalates in the gut. Only limit calcium supplements if advised by your doctor.
Do only non-vegetarians get kidney stones?
No. Vegetarians can also develop stones, especially if water intake is low and high-oxalate foods are eaten in excess.
How much water should I drink daily?
Most adults need 2.5–3 liters per day. Increase intake during hot weather, heavy workouts, or outdoor work.
More Helpful Tools
References
Medical disclaimer: This tool is for education and does not replace a doctor’s advice. If you have pain, blood in urine, fever, or recurrent stones, consult a urologist.