Introduction

Chances are, we have all been tempted to try a diet at some point, either for its promised health benefits or just as a quick fix. Turns out, just because a diet is popular doesn’t mean it’s good for you – especially if you’re dealing with kidney stones!

What are some popular diets, and why do people follow them?

You’ve most likely heard of diets like Atkins, Paleo and Keto. They are labelled as “fad diets”, or popular diets, as they tend to cycle in and out of trend. These diets often gain popularity quickly due to their enticing health benefits, but fizzle out as soon as a new trend emerges1.

Generally, these popular diets fall into 3 categories. Some prioritize one type of nutrient over others, like low-carb or high-protein diets. Then, there are vegan and vegetarian diets, which eliminate specific food groups altogether. Lastly, some diets restrict when you can eat rather than what you eat1.

Are there any popular diets that I should absolutely avoid?

Going Keto is a big no-no for kidney stone formers! Keto diets involve getting 70-80% of your daily calories from fats, 10-20% from protein and a mere 5-10% from carbohydrates. This means loading up on animal protein and cutting back on fruits and veggies – exactly what you shouldn’t do for stone prevention. Plus, having high levels of fat in your diet can hinder calcium absorption in the body, which can increase the oxalate levels in your urine2!

In fact, up to 10% of people on a keto diet develop kidney stones, which is much higher than the general population – where only one in several thousand are affected3!

What about low-carb diets? I heard they are the most popular diets for their numerous health benefits!

Low-carb diets usually involve restricting your carb intake drastically. That means saying goodbye to starchy staples such as bread and pasta, as well as sugary treats like candies and cookies. The popular Atkins diet, for example, cuts carbs down to less than 20 grams a day in its first phase4!

Studies have shown that having more carbs may increase the calcium, oxalate and uric acid levels in your urine, potentially raising your stone risks1,5. However, going on a low-carb diet is not the way to go! To compensate for having less carbs, you’ll have to fill up on more animal protein. Red meats like beef and pork are high in purines, which break down into uric acid, making your urine more acidic for stones to form6.

In short, any benefits of following a low-carb diet will be easily cancelled out by a higher protein intake. Depending on how much protein you have, you may be at an even higher risk of stones!

So, are any diets that can help me prevent kidney stones?

Absolutely! The DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diet are excellent options for stone formers.

The DASH diet is a flexible and balanced eating plan that focuses on having more fruits, whole grains, vegetables, low-fat diary, and lean protein like white fish, chicken and eggs. Most importantly, all your meals should be low in sodium7. Research has shown that the DASH diet may lower kidney stone risks by up to 45%! Give its effectiveness, it’s no surprise that many urologists and the National Kidney Foundation recommend this diet for stone formers8,9.

On the other hand, the Mediterranean diet is all about plant-based eating! You’re encouraged to have an array of vegetables, fruits, herbs, nuts, beans, whole grains, along with moderate amounts of dairy, seafood and eggs. In contrast, red meat is eaten only once in a while9. Studies have shown that adopting the Mediterranean diet may be able to slash your stone risks by a whopping 36%10!

I find these diets helpful because they’re clear, with easy-to-follow rules. How can I adopt that approach without adopting a potentially harmful diet?

If you’re looking to revamp your diet, stick to proven methods which can help you prevent kidney stones. Here are some guidelines to help you get started11:

  • Drink 2.5 to 3L of fluids per day.
  • Get 1200mg of calcium daily. That’s around 3 servings of dairy products like milk, cheeses and yogurt.
  • Limit your total daily sodium intake to 2300mg, and avoid salt-ladened foods like sausages, ham and pickles.
  • Reduce your purine intake by swapping out red meats for white meats like chicken or fish.

Need help piecing these tips into a concrete diet plan? Check out our comprehensive guide to craft a stone-friendly diet tailored just for you!

Conclusion

While it’s easy to get swept up in the frenzy of popular diet trends, be careful of the unsubstantiated claims they often promote. These diets can often be detrimental, especially when you’re dealing with a complex condition like kidney stones!

Besides, you should always consult your urologist before making ANY diet changes. In most cases, maintaining a balanced diet by drinking lots of water, getting in your daily calcium and filling up on fruits and veggies is the most effective approach to manage your stones!

References:

  1. Barghouthy, Y., Corrales, M., & Somani, B. (2021). The Relationship between Modern Fad Diets and Kidney Stone Disease: A Systematic Review of Literature. Nutrients, 13(12), 4270. https://doi.org/10.3390/nu13124270
  2. Joshi, S., Shi, R., & Patel, J. (2023). Risks of the ketogenic diet in CKD – the con part. Clinical Kidney Journal, 17(1). https://doi.org/10.1093/ckj/sfad274
  3. Acharya, P., Acharya, C., Thongprayoon, C., Hansrivijit, P., Kanduri, S. R., Kovvuru, K., Medaura, J., Vaitla, P., Anton, D. F. G., Mekraksakit, P., Pattharanitima, P., Bathini, T., & Cheungpasitporn, W. (2021). Incidence and Characteristics of Kidney stones in Patients on Ketogenic Diet: A Systematic Review and Meta-Analysis. Diseases, 9(2), 39. https://doi.org/10.3390/diseases9020039
  4. Mahdi, G. S. (2006). The Atkin’s diet controversy. Annals of Saudi Medicine/Annals of Saudi Medicine, 26(3), 244–245. https://doi.org/10.5144/0256-4947.2006.244
  5. Nguyen, N., Dumoulin, G., Wolf, J., Bourderont, D., & Berthelay, S. (1986). Urinary oxalate and calcium excretion in response to oral glucose load in man. Hormone and Metabolic Research, 18(12), 869–870. https://doi.org/10.1055/s-2007-1012459
  6. Ferraro, P. M., Bargagli, M., Trinchieri, A., & Gambaro, G. (2020). Risk of kidney stones: influence of dietary factors, dietary patterns, and Vegetarian–Vegan diets. Nutrients, 12(3), 779. https://doi.org/10.3390/nu12030779
  7. DASH Eating Plan. National Heart, Lung, and Blood Institute. (2001). https://www.nhlbi.nih.gov/education/dash-eating-plan
  8. The DASH diet. National Kidney Foundation. (2024). https://www.kidney.org/atoz/content/Dash_Diet
  9. Taylor, E. N., Fung, T. T., & Curhan, G. C. (2009). DASH-Style Diet Associates with Reduced Risk for Kidney Stones. Journal of the American Society of Nephrology, 20(10), 2253–2259. https://doi.org/10.1681/asn.2009030276
  10. Leone, A., Fernández-Montero, A., De La Fuente-Arrillaga, C., Martínez-González, M. Á., Bertoli, S., Battezzati, A., & Bes-Rastrollo, M. (2017). Adherence to the Mediterranean Dietary Pattern and Incidence of Nephrolithiasis in the Seguimiento Universidad de Navarra Follow-up (SUN) Cohort. American Journal of Kidney Diseases, 70(6), 778–786. https://doi.org/10.1053/j.ajkd.2017.06.027
  11. Kidney Stones Diet Plan and Prevention. National Kidney Foundation. (2024). https://www.kidney.org/atoz/content/diet#:~:text=To%20prevent%20uric%20acid%20stones,and%20low%2Dfat%20dairy%20products

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