Nutritional Tips for preventing kidney stones

  • Ensure great hydration with a minimum of 2-3L per day of preferably filtered water
  • Ensure adequate intake of dietary fibre found in fruits and vegetables, flaxseeds, walnuts, oats, onions, garlic, asparagus, chia seeds, oats
  • Reduce/remove consumption of alcohol and other drinks such as soft drinks
  • Moderate animal protein intake and ensure abundant amounts of vegetables
  • Avoid high sugar foods and refined carbohydrates
  • Reduce stress. Participate in yoga, mediation, regular walking.
  • Increase intake of green leafy vegetables
  • If stones are ‘oxalate’ reducing high oxalate foods is beneficial (Chocolate, spinach, parsley, cranberries, nuts).
  • Magnesium rich foods may be beneficial, leafy greens nuts and seeds.


  • Participate in regular exercise
  • Ensure sound sleep a minimum of 7-8 hours per night
  • Drink plenty of water to support removal of unwanted wastes and reduce incidence of kidney stone formation
  • Reduce obesity by removing processed sugars and refined carbohydrates from the diet
  • Remove High sugar beverages such as soft drinks and alcohol

Emily Bingham
EMpower Fitness and Nutrition
April 2016


Murray, M.T., Pizzorno, J.E. (Eds.) (2013).  Renal Calculi, Nephrolithiasis In: Textbook of Natural Medicine (4th ed). St Louis, Missouri: Elsevier, pp. 1564 – 1573.