World Kidney Day: From leafy greens to berries, how diet plays an important role in preventing kidney stones

Kidney stones are a painful and common condition that affects millions of people worldwide. These hard mineral deposits form in the kidneys and can cause severe discomfort when passing through the urinary tract. While factors like genetics and dehydration contribute to kidney stone formation, diet plays a crucial role in both prevention and management (Images: Canva)

By making mindful food choices, you can reduce your risk of developing kidney stones and support overall kidney health. Here are 10 foods you must include in your daily meals, according to Dr Asheesh Malhotra, senior consultant, nephrology, Yatharth Hospital, Noida Extension.

Water: Staying well-hydrated is the most effective way to prevent kidney stones. Water dilutes urine and prevents minerals from crystallizing. Aim for at least 8–12 glasses per day, or more if you live in a hot climate.

Citrus fruits: They are rich in citric acid, which helps prevent stone formation by binding with calcium in the urine and stopping crystals from forming. Drinking lemon water daily is a great preventive measure.

Leafy greens: Greens like kale, cabbage, and lettuce are packed with nutrients and have lower oxalate levels compared to spinach. They provide essential vitamins without significantly increasing the risk of kidney stones.

Dairy products: Contrary to popular belief, calcium from food sources helps prevent kidney stones by binding with oxalates in the gut, reducing their absorption into the bloodstream. Choose low-fat dairy options for better health benefits.

Whole grains: They are a good source of magnesium, which prevents kidney stones by reducing calcium and oxalate crystallization in the urine. They also promote digestive health.

Bananas: Rich in potassium, bananas help regulate urinary calcium levels, reducing the risk of kidney stone formation. They are also an excellent source of vitamin B6, which lowers oxalate buildup.

Cucumbers: This hydrating food has high water content, flushing out toxins and reducing kidney stone risk. They also contain antioxidants that support kidney function.

Lentils and beans: Lentils, chickpeas, and black beans are low in oxalates and provide a great source of plant-based protein, reducing the need for excessive animal protein, which can contribute to stone formation.

Berries: Berries like strawberries, blueberries, and raspberries are low in oxalates and rich in anti-inflammatory compounds.

Herbal teas: Certain herbal teas help flush toxins from the kidneys and maintain proper hydration. Green tea, in particular, contains antioxidants that may prevent the formation of kidney stones. (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)