Kidney Stone Nutrition 101: Myths, Facts, and Dietitian-Approved Tips
- Penelope Taylor, MS, RDN, LD
- Sep 25
- 3 min read
Kidney stones are small, hard deposits that form inside your kidneys - and if you’ve ever had one, you know they’re no joke. They’re surprisingly common, too. Roughly 1 in 10 people will experience a kidney stone at some point in their lives.
When it comes to preventing kidney stones, the internet is full of confusing and sometimes downright wrong nutrition advice. One article might tell you to cut out calcium, while another says to eat more of it. So what’s the truth?
As a dietitian who works with people with a history of kidney stones, my goal is to help you separate fact from fiction so you can protect your kidney health without unnecessary food fear or stress.
Understanding Kidney Stones
The Different Types
Not all kidney stones are created equal. Your prevention plan works best when it’s tailored to the type of stone you’ve had. Here are the most common types you might hear about:
Calcium oxalate stones - the most common type
Calcium phosphate stones - less common, sometimes linked to certain health conditions
Uric acid stones -often connected to gout or high purine intake
Struvite stones - often caused by chronic urinary tract infections
Cystine stones are rare and usually genetic
Common Nutrition Myths about Kidney Stones (and the Real Facts)
Myth 1: “Avoid all calcium to prevent stones.”
Reality check: Skipping calcium can actually make stones more likely. Calcium in food binds to oxalate in your gut, which means less oxalate gets into your bloodstream (and into your kidneys).
Takeaway: Aim for 1,000 - 1,200 mg of calcium per day from food. Milk, yogurt, cheese, fortified plant milks, tofu made with calcium, and canned salmon or sardines with bones are great choices.
Myth 2: “Avoid all high oxalate foods to prevent stones.”
Reality check: Clinical research shows that low oxalate diets - white rice, white bread, no nuts, beans, or greens - don’t reduce the risk of calcium oxalate stones. Worse, they may increase your risk of kidney stones as well as other health conditions.
Takeaway: Pair them with calcium-rich foods, such as spinach with feta cheese or almonds with yogurt, and stay on top of hydration to lower your risk and continue to enjoy these higher oxalate foods.
Myth 3: “All kidney stones require the same preventative diet.”
Reality check: Because kidney stones come in different types and have different causes, an effective stone prevention diet will be tailored to your specific chemistry.
Takeaway: Ask your doctor about 24 hour urine testing to determine your specific risk factors for forming kidney stones, and bring the results to your nutrition appointment.
Myth 4: “Milk or dairy causes kidney stones.”
Reality check: For most people, dairy is actually protective. The calcium in milk and yogurt helps bind oxalate, lowering the risk of stones.
Myth 5: “Just drink more water and you’ll be fine.”
Reality check: Hydration is essential, but it’s not the whole story. Diet quality, urine pH, and your sodium and protein intake all matter, too.
When to See a Dietitian
Consider getting nutrition support if:
You want kidney stone nutrition advice tailored specifically to your medical history, lifestyle, and needs.
You have a health condition that raises risk (like IBD, bariatric surgery history, or gout).
You want help building a realistic, kidney-friendly meal plan that doesn’t feel restrictive.
Kidney stone prevention doesn’t have to be overwhelming, and it definitely doesn’t have to mean giving up all your favorite foods. With the right balance of fluids, calcium, protein, and sodium, you can lower your risk without feeling deprived.
If you want a plan that works for your unique health needs, our registered dietitians can help you fine-tune your diet and keep those stones from coming back!
