Not getting Kidney Stones: the basics

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Not getting Kidney Stones: the basics

Kidney stones may indicate chronic kidney disease, osteoporosis and cardiovascular disease. And once you develop a stone, there’s a 30% chance you’ll have another episode within five years. So researchers from the Mayo Clinic looked at how diet can help you dodge the problems.

Their study found that lower intakes of dietary calcium and potassium, as well as lower intake of fluids (less than 108 ounces of water from liquid and foods), caffeine and phytate (a form of phosphorus in bran and seeds), are associated with higher odds of developing a symptomatic kidney stone for the first time. But, if your diet includes plenty of calcium- and potassium-rich foods, you may prevent a repeat attack.

The bottom line: A daily intake of 1,200 milligrams of calcium may help prevent first-time and recurrent kidney stones. It’s found in sardines, salmon, winter squash, edamame, almonds and dairy (make it non-fat). Also, aim for 3,400 milligrams (men) and 2,600 milligrams (women) of potassium daily. It’s in dried apricots, prunes, raisins, orange juice, bananas, acorn squash, spinach, tomatoes, broccoli, legumes, nuts and yogurt.

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