Changing your habits can significantly reduce the risk of new kidney stones. It is important to have plenty of fluids, little oxalic acid and salt, and the right amount of magnesium, calcium, and protein.
75 percent of all kidney stones are so-called calcium oxalate stones. In half of all cases, these stones recur. According to current studies, the following are responsible for their formation:
- too little water consumption
- sweet drinks
- wrong diet
- too much calcium
A change in diet can therefore significantly reduce the risk of new calcium oxalate stones forming.
The most important things at a glance
- Eat lots of vegetables and fruit. Rule of five: 3 handfuls of vegetables and 2 handfuls of low-sugar (!) fruit a day.
- 3 main meals and 4 to 5 hours break between meals.
- Reduce carbohydrates overall: No sweets and if possible nothing made from light flour, little wheat. Prefer complex carbohydrates (whole grain bread, pasta, rice): Whole grain contains healthy dietary fiber.
- Dose protein correctly: 1 g protein per kg body weight at a normal weight. Example: A woman who weighs 65 kilos and is 1.70 meters tall (normal weight) needs 65 g of protein per day, ideally spread over 3 meals. A man who weighs 80 kilos/1.85 meters needs 80 g of protein.
- Note calcium intake: 800 to 1,000 milligrams per day. Therefore, a maximum of 2 to 3 servings of milk or milk products daily. Example of a daily ration: natural yogurt with raspberries for breakfast, broccoli with chive quark for lunch, and a slice of wholemeal bread with cottage cheese and cress for dinner.
- Avoid foods rich in oxalic acid: rhubarb, spinach, chard, beetroot, sorrel, also amaranth, cocoa, and wheat bran.
- Eat little salt: salt promotes calcium excretion!
- Magnesium and citric acid help the intestine absorb oxalate. Magnesium is found, for example, in whole grain products, peas, lentils, and sunflower seeds, also in beans or potatoes – citric acid in citrus fruits.
- Oil change in the kitchen: use more high-quality vegetable oils, but reduce animal fats (they contain pro-inflammatory arachidonic acid).
- Avoid lean meat, a few sausages, and especially pork up to 2 times a week because of the arachidonic acid.
- Fish 1 to 2 times a week – at least 1 of which should be oily sea fish because of the healthy omega-3 fatty acids.
- Drink a lot! At least 2.5 to 3 liters per day of neutral drinks such as fruit teas, kidney and bladder teas, low-calcium mineral water, and diluted (citrus) fruit juices.