How to prevent kidney stones: tips for a healthy lifestyle

Kidney stones are common, but the good news is that simple lifestyle changes can lower your risk. At King Edward VII’s Hospital, our urology specialists support patients in preventing and treating kidney stones. This guide explains how diet and hydration can protect your kidneys and reduce the likelihood of stones forming. 

Understanding kidney stones

Your kidneys filter waste and excess fluid from your body. When minerals and salts build up, they can form hard deposits known as kidney stones. Stones can be as small as a grain of sand or large enough to block the urinary tract.

Symptoms of kidney stones can include:

• Severe pain in the back or side, often spreading to the lower abdomen or groin
• Pain when passing urine
• Blood in the urine
• Nausea or vomiting

Although anyone can develop kidney stones, certain factors increase your risk: 

• Dehydration
• A diet high in salt or protein
• Obesity
• A family history of kidney stones
• Underlying medical conditions, such as urinary tract infections (UTIs) or gout

Kidney stones can come back, so prevention is important. By making adjustments to diet and lifestyle, many people can significantly reduce the chances of stones forming again. Speak with a urology specialist at King Edward VII’s Hospital to create a prevention plan that works for you.

The role of diet in preventing kidney stones

What you eat and drink every day plays an important role in lowering your risk of kidney stones. Small, consistent changes can help protect your kidneys and support overall wellbeing.

Stay hydrated

Drinking enough water is the simplest and most effective way to prevent stones. Fluids help dilute substances in the urine that could otherwise form crystals that can lead to stones. 

Most adults should aim for around two litres of water a day, though this may vary depending on activity levels and climate. Carrying a reusable water bottle makes it easier to sip regularly, and you may need extra fluid if you exercise or during hot weather.

Limit salt

A high-salt diet can increase the amount of calcium in your urine, raising the risk of kidney stones. Processed foods, salty snacks and ready meals often contain more salt than you realise. Cooking fresh meals at home gives you greater control over your intake.

Balance your protein intake

Protein is essential, but large amounts of animal protein, such as red meat, fish and eggs, may contribute to stone formation. Spreading your protein evenly throughout the day rather than eating large portions at once reduces strain on the kidneys. 

Replacing some animal protein with plant-based options like beans, lentils or tofu is also beneficial. These foods help lower uric acid, a substance produced when the body breaks down certain proteins, which in high amounts can lead to kidney stones.

Include fruit and vegetables

Adding fruit and vegetables to each meal boosts your intake of natural citrate, which helps prevent stones from forming. These foods are also rich in vitamins and fibre that support wider health.

Be mindful of oxalate-rich foods

Some foods, including spinach, nuts, rhubarb and chocolate, contain oxalate, which can bind with calcium to form stones. You don’t need to avoid these entirely, but enjoy them in moderation and ideally alongside calcium-rich foods to reduce your risk of stone formation.

Get enough calcium

Calcium is vital for bone health and should not be restricted unless advised by a doctor. The key is balance, not avoidance. Dairy products and fortified alternatives are healthy sources of calcium that can form part of a stone-preventing diet.

Making these dietary adjustments part of your daily routine not only lowers your risk of kidney stones but also supports long-term kidney health.

Lifestyle habits to support kidney health

Diet isn’t the only factor in kidney stone prevention – everyday habits matter too.

Habits to consider incorporating include: 

• Staying active – regular exercise helps you maintain a healthy weight and reduces the risk of conditions such as type 2 diabetes, which can increase the likelihood of kidney stones. Even moderate activities like walking, swimming or cycling can be effective
• Managing existing health conditions – keeping high blood pressure, heart disease and diabetes under control reduces strain on your kidneys. Regular monitoring with your doctor is an important part of prevention
• Booking routine health checks – these can highlight risk factors early, giving you the chance to make changes before stones develop

At King Edward VII’s Hospital, our consultants offer personalised advice, support and aftercare tailored to your health needs.

When to seek medical advice for kidney stones

Sometimes, kidney stones can pass on their own, but certain symptoms should never be ignored. 

Seek urgent medical attention if you experience:

• Persistent or severe pain in the back, side or abdomen
• Blood in the urine (haematuria)
• Recurrent urinary infections
• Fever or chills alongside urinary symptoms
• Difficulty passing urine

If you notice any of these warning signs, it’s important to seek immediate care. Early diagnosis and treatment can relieve pain and prevent complications.

Find kidney stone support at King Edward VII’s Hospital

Small changes in diet and lifestyle can go a long way in preventing kidney stones. Staying well hydrated, reducing salt, balancing protein and maintaining a healthy lifestyle all support long-term kidney health.

At King Edward VII’s Hospital, our team of urology specialists provides expert care for both the prevention and treatment of kidney stones. With rapid access to diagnostics, consultant-led treatment and a personalised approach, you can feel confident your kidney health is in safe hands.

If you’re concerned about kidney stones or would like tailored prevention advice, get in touch today to book an appointment with a urology consultant at King Edward VII’s Hospital.