Modern lifestyle and fast food culture negatively impact your health in several ways, including increased risk of kidney stones. Fast foods and processed meals are often high in salt, unhealthy fats and preservatives, which can lead to dehydration and poor kidney function.
The crystallisation of salts and minerals in the kidney causes kidney stones, says Dr Narendra K. Shetty, Chief Wellness Officer, Kshemavana Naturopathy and Yoga Center, adding that kidney stones are preventable. “Even though kidney stones are becoming a common problem, preventing them is easy. With proper hydration, a balanced diet, and the use of natural herbs you can reduce the risk of stone formation,” he adds.
Follow these dietary and lifestyle tips to support kidney function and prevent stone formation:
Also read | Kidney stones: Symptoms, causes, risk factors, prevention, and home remedies
Hydration: One of the most effective ways to prevent kidney stones is by staying properly hydrated. “Drinking at least 2.5 to 3 liters of water daily helps flush out minerals like calcium, uric acid, and oxalates that contribute to stone formation. Along with regular water, coconut water and barley water are excellent natural diuretics, promoting the removal of toxins from the body,” suggests Dr Shetty. He adds, “Citrus fruits like lemons and oranges also help prevent kidney stones, as their citrates bind to oxalates, reducing their ability to form crystals. Proper hydration ensures that minerals do not accumulate in the kidneys, keeping them functioning optimally and reducing the risk of stone development.”
Herbs and kidney health: Certain herbs, says Dr Shetty, support kidney function and prevent stone formation. “These natural remedies help flush out toxins, prevent mineral buildup, and promote overall kidney health,” he says.
Also read | Diet tips to prevent kidney stones, lower uric acid levels
Some of the most effective herbs include:
- Punarnava (Boerhavia diffusa): It acts as a natural diuretic, aiding in the elimination of excess fluids and toxins.
- Gokshura (Tribulus terrestris): Supports kidney function and helps prevent mineral crystalisation.
- Banana stem juice: Breaks down and flushes out kidney stones.
- Dandelion root tea: A powerful detoxifier that improves urine flow and kidney health.
- Varun (Crataeva nurvala): Helps dissolve kidney stones and supports urinary tract health.
- Agastya leaf: Rich in polyphenols, it reduces calcium and oxalate excretion.
- Shatavari: Boosts kidney filtration and reduces oxidative damage.
- Bryophyllum pinnatum: Contains phytochemicals that help dissolve kidney stones.
- Orthosiphon grandiflorus: An antioxidant-rich herb that supports kidney health.
- Ash gourd juice: With 95 percent water content and alkaline properties, it keeps the body hydrated and prevents stone formation.
Dietary interventions for kidney stone prevention
- Increase calcium intake: Calcium binds with oxalates in the gut, preventing their crystallization in the kidneys.
- Limit sodium consumption: High salt intake increases calcium excretion, raising the risk of stone formation.
- Reduce high-oxalate foods: Foods like spinach, beets, and okra should be eaten in moderation and paired with calcium-rich foods to balance their effects.
- Consume more alkaline foods: Cucumbers, watermelon, and coconut water help maintain a healthy pH balance in the urine.
- Limit animal protein: Excess meat, eggs, and fish intake can increase uric acid levels, leading to kidney stones.
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