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Kidney stones or renal stones are essentially formed out of hard waste material that builds up in the kidneys developing into round crystals. While small kidney stones pose a lower risk, severely large stones can cause intense pain in the abdomen, vomiting and bleeding. Most times, kidney stones are formed due to excess stores of calcium that remain unprocessed but are also stored in the body instead of being expelled. Kidney stones are then many times simply calcium oxalate stones that cause blockages in the urinary system. Other kinds of rare kidney stones can be uric or cysteine but calcium oxalate stones are the most common occurrence in the body.
Experts suggest that once kidney stones occur in the body, the risk of their recurrence is magnified. This means, it is extremely critical to first fortify kidney function to prevent stones altogether and if recovering, make some slight alterations to the diet to reduce the tendency of developing stones. Staying hydrated and avoiding too much salt that can affect the body's capacity to flush out toxins are a couple of handy measures to reduce kidney stones. Here are some foods and food groups that can be incorporated into your diet to boost calcium absorption and reduce the risk of kidney stone formation:
Dietary Calcium
It might seem rather contrary to have dietary calcium as a way to prevent kidney stones. However, rather than opting for supplements, intaking calcium through milk and other dairy products will not only supply the body with the mineral but the proteins and probiotics present in these foods will also help to process calcium effectively.
Plant-Based Protein
If you are recovering from kidney stones, have plant-based protein instead of lean animal protein which can be heavy on the stomach. Opt for dals, legumes and other second-class protein sources which will be lighter on the stomach and faster to process without overloading the kidneys.
Regulate Water Intake
While reduced water intake is a common cause of kidney stones, drinking too much water can lead to a flushing out of all useful nutrients from the body that are required for boosting overall health. Drink the prescribed 2-3 litres of water per day and avoid dehydration especially if you are recovering from kidney stones.
Foods With Vitamin-D
Of the many vitamins and minerals which aid nutrient absorption, vitamin-D is responsible for the effective processing of calcium in the body. Foods rich in vitamin-D like salmon, tuna, sardines or mushrooms can be excellent sources that can aid healthy calcium absorption.
Low-Sodium Foods
Foods rich in sodium like junk or processed snacks and packaged crisps might increase the amount of calcium in the urine leading to a formation of kidney stones. Additionally, a low-sodium diet is also beneficial for regulating blood pressure and reducing the body's tendency to dehydrate quickly.
Magnesium-Rich Foods
Recent studies have indicated that magnesium may help in lowering the risk of the formation of calcium oxalate which will block the occurrence of kidney stones. Including foods like bananas, avocados and fatty fish in your diet will also help to maintain overall electrolyte balance.
Up Citric Acid Intake
Studies have indicated that citric acid obtained through fruits and vegetables can reduce the risk of forming kidney stones while preventing an enlargement of already existing oxalate crystals in the body. Have plenty of lemons and limes rich in this plant compound, mixed in water as detox drinks for warding off stones.
Cruciferous Vegetables
Adding vegetables like cauliflower, broccoli and cabbage to your diet will give the body a healthy dose of potassium that will minimise the risk of kidney stone formation. Such foods are also rich in antioxidants and will rid the body of unwanted, harmful, toxic materials.
