Does drinking too much milk cause kidney stones? Experts debunk the myth

Milk doesn’t cause kidney stones — dehydration, excess salt, and oxalate-rich foods are the real culprits, say experts. (Image: Pexels)

Kidney stones represent a major public health problem, particularly in India, where both dietary factors and climate play a role in their cause. It is a common belief that kidney stones are caused by ingesting milk and other dairy foods. In fact, most people diagnosed with kidney stones are told to cut out milk completely. But is there actually a scientific basis for that cautious perspective, or is it another of those nutritional myths that is now embedded in popular thinking?

Despite some misconceptions, medical professionals say that the inherent properties of cow’s milk may not necessarily be to blame. Studies have shown that calcium found in dietary sources, such as milk, could actually help reduce your chances of getting a kidney stone, rather than contribute to it. The real dietary dangers are elsewhere — dehydration or high salt intake, or an overload of oxalate-rich foods, such as spinach, nuts and chocolate.

Dr Nikhil Bhasin, Consultant Nephrologist and Renal Transplant Physician, Wockhardt Hospitals, Mumbai Central, talks about the theory behind the milk-and-kidney-stone myth.

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The Composition of Kidney Stones

Most kidney stones consist of calcium oxalate. This usually generates the false impression that, because calcium is part of it, eating more calcium-containing foods like milk must result in stones. The actual story is different.

As Bhasin describes, "Calcium in food does not equal calcium stones in the kidney. Actually, calcium consumed in milk and other milk products has a protective effect by combining with oxalate in the intestines so that less enters the body's circulation and less has the chance to form stones."

The Real Dietary Risks

What tends to cause stone development is usually excess salt, drying out, and excessive intake of oxalates found in foods like spinach, nuts, chocolate, or tea.

Inadequate fluid consumption makes the urine concentrate so that crystals can develop. Excessive sodium consumption in the diet raises urine calcium excretion, thus enhancing stone risk.

"The issue is seldom with milk in and of itself," says Dr Bhasin. "Patients who eliminate dairy unnecessarily may end up denying themselves a valuable source of calcium, which is crucial for bones and general well-being."

So, How Much Milk Is Safe?

For everyone, two to three servings of milk per day (a glass of milk, a cup of curd, or a paneer slice) is safe and even beneficial. In fact, adequate calcium intake as part of a balanced diet is advisable according to the Indian Council of Medical Research (ICMR). Limiting dairy should be the case only if specifically recommended by a physician on the basis of individual medical conditions.

Prevention Over Myths

Instead of excluding milk, individuals concerned with kidney stones should emphasise:

-Drinking enough – target 2.5 — 3 litres per day to thin out urine.

-Cutting back on salt – packaged foods and processed fare are sneaky offenders.

-Keeping oxalate foods in moderation – particularly if you're prone to stones.

-Eating well overall – with sufficient calcium from trusted sources.

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Milk does not produce kidney stones, and moderate consumption, in fact, can reduce the risk. The true threats are low water intake, excessive salt, and an unbalanced diet. As Dr Bhasin says, "Rather than fearing milk, we should fear dehydration and high-salt foods. Nutrition myths tend to lead away from what's really causing the trouble."

So, the next time you are advised to stop milk due to kidney stones, you can take that advice safely with a pinch of salt, literally.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.