#1 Kidney Stone Nurse
Since 1998
Prevent kidney stones once and for all
Join the #1 global kidney stone community of 48,539 who have taken their life back and reduced their kidney stone risk since 1998
Prevent kidney stones and reduce your stone risk by 80%
Learn what to eat with done-for-you daily meal plans
Attend 156 group coaching calls/year from the comfort of home
Meet new people who know what you’re going through
Connect with fellow Kidney Stoners and find your community
I understand why you’re here and I can help.
You are near your wit’s end. Whether you’ve had one kidney stone or many, you’re here because you never, ever want to go through that pain again.
You woke up in the middle of the night writhing in pain, thinking you’re not long for this world. After suffering alone, you wake up your spouse—“It’s time to go to the ER.”
Once there, the doctor gives you some relief with an IV of pain medication. Next comes the ultrasound or CT—the diagnosis will be that YOU HAVE A KIDNEY STONE.
You leave the ER with a strainer, a prescription for pain meds, and hopefully, a referral to a urologist.
After speaking with your urologist, you’re given a low-oxalate food list and instruction to “drink a gallon of water per day.”
“What the heck is oxalate?” you mumble under your breath. And, “how am I supposed to drink that much water when I’m a teacher/pilot/trucker?” “How did this happen when I eat so healthy?”
Does this sound like you?
There is a solution to your kidney stones.
Drawing from my work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients I’ve taught over the past 25+ years, I created a simple, self-guided online video course, meal plans, ebooks, and group coaching to help you prevent kidney stones for good.
“The Kidney Stone Diet is far more than just a diet; this plan is life-altering!”
“The group calls will transform you physically and emotionally. Once you start this journey, your health naturally improves. I have lost a total of 40 pounds and have consistently kept it off. The group calls are such support; this is more like family than a zoom meeting to stay accountable. Jill is far more than a nurse; she is a life coach. Her platform is invaluable.”
Kim J. | Kidney Stone Prevention Course
“The best decision I’ve made has been to join this group.”
“I have been working on weight loss for many years. This group has kept me on track and has helped my continued success with my weight loss.”
Kate L. | Group Calls with Jill
“I have been following the Meal Plan for about 6 weeks and I feel amazing.”
“Eating healthy has also encouraged me to go to bed earlier, so I am also getting more sleep. Because of that, I have been able to get up before work and exercise! So yes, the positive effects are spilling over into all areas of a healthy lifestyle.”
Jerry T. | Meal Plan Subscriber
“I have been a part of the group calls with Jill for the last 14 months, and they are essential to being so successful with the Kidney Stone Diet Prevention Plan.”
Sarah B. | Group Calls with Jill
“These calls are the gold of this program!!”
“I can’t say enough about how Jill knows just the right questions to ask us or how she prods us to think about what is going on in our lives.”
Monica K. | Group Calls with Jill
“I took the course with Jill, and my second 24 hour urine was MUCH better than the first.”
“She gives very practical information, and it WORKS. I was totally overwhelmed at first. I got very poor diet information from my doctors. Jill made it easy for me to understand, and I took it one day at a time. I still watch her videos when I need a tune-up. Jill is the best, and she really cares about all of us. Take the course—it will help you!!!”
Mark J. | Kidney Stone Prevention Course
Who is Jill Harris?
Jill Harris is the Kidney Stone Prevention Nurse who, with her mentor Dr. Fred Coe, created the kidney stone prevention guidelines now known as the Kidney Stone Diet®.
She started her nursing career in 1998 at the University of Chicago. The time spent there was invaluable, but she soon found she wanted to prevent disease, not manage it.
After 12 years at Litholink, Jill started her own private practice. Since 2013, she has been working privately and in small groups to help patients understand how to implement the Kidney Stone Diet®. She also continues to work closely with Dr. Fred Coe. Together, they are on a mission to educate doctors and patients on the importance of testing, diet, and fluids in the prevention of kidney stones. In her practice she’s helped thousands of patients across the globe prevent kidney stones.
What is the Kidney Stone Diet®?
Drawing from my work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients I’ve worked with over the past 25 years, the Kidney Stone Diet® is the set of goals that can reduce your kidney stone risk by up to 80%.
Kidney Stone Diet® Goals
KSD Goal #1
Increase Fluid Intake
Increasing your fluids is one of the most important aspects of the Kidney Stone Diet®. When we drink more fluids, we are able to dilute the substances that lead to kidney stones. We drink more, we produce more urine volume per day.
It is recommended that kidney stone patients drink at least 2.5 – 3 liters per day so that they can produce 2.0-2.5 liters of urine/day.
I understand that this can seem like a monumental task. You’re busy at work, carpooling, weekend soccer games, etc. I get it. But starting out small and adding a cup of water a day until you reach your goal will help you and your bladder adjust to the new workload.
Buy an All-Access Pass and the Kidney Stone Prevention Course is included! (Or buy the course.)
KSD Goal #2
Reduce Sugar Intake
Many of you reading this will think, “I was not aware that eating too much sugar would increase my stone risk. But it’s true. Americans eat way too much added sugar—almost 60 pounds per year! Surprising right?
What isn’t surprising is that the high quantities of food we eat combined with our sedentary lifestyles means the obesity epidemic continues to grow in our country. Much of that increased obesity rate has to do with eating too much sugar.
Two hundred years ago, the average American ate only 2 pounds of sugar a year. In 1970, we ate 123 pounds of sugar per year. Today, the average American consumes almost 152 pounds of sugar in one year. This is equal to 3 pounds (or 6 cups) of sugar per week!
I hear from my patients all the time that they are “addicted to sugar.” The more sugar we eat the more sugar we crave. However, once you start lowering your sugar intake you will crave it less. Hard to believe right now, but trust me, it’s true.
Buy an All-Access Pass and the Kidney Stone Prevention Course is included! (Or buy the course.)
KSD Goal #3
Reduce Sodium Intake
On average Americans consume over 3,400 mg of sodium/day. We should be eating about 1,500mg/day though you should check with your physician to make sure this is right for you. Too much sodium causes calcium from your bone to spill out into your urine and increases your risk for bone AND stone disease. When too much calcium appears as a result of your urine collection, your physician may instruct you to lower your sodium consumption.
Salt is sneaky. It hides in foods unbeknownst to you. Olives, cereals, pickled foods, pizza, sauces, dressings, breads, condiments, and, of course, eating out! Look at every nutrition label to see how much sodium you are eating per portion.
One of the reasons your urine collection results may indicate your urine volume is low is because you are eating too much sodium. Lower sodium, increase urine volume. Lower sodium and LOSE weight. Lower sodium, and in most cases, you will lower your stone risk.
Buy an All-Access Pass and the Kidney Stone Prevention Course is included! (Or buy the course.)
KSD Goal #4
Increase Dietary Calcium
Most adults do not get enough calcium through their food and haven’t for years. Kidney stone formers must pay close attention to their calcium intake for two reasons.
- You need to nourish your bones and ward off osteoporosis.
- Getting enough calcium will help lower your urine oxalate.
Eating foods that supply your body with enough calcium is just as important as lowering your intake of high oxalate foods. The reason it is important for you is because the only way oxalate can leave your body is to bind with calcium in your colon and leave as waste through the stool. If you have not eaten any calcium-rich food or beverage along with the higher oxalate food then the excess oxalate has nothing to bind to and must be reabsorbed into the blood. This will create higher oxalate levels on your next urine collection.
Buy an All-Access Pass and the Kidney Stone Prevention Course is included! (Or buy the course.)
KSD Goal #5
Eat Moderate Amounts of Protein
Many of our modern-day diets promote eating high amounts of animal protein. And even if the diet isn’t a specifically high protein diet, (Keto, I am looking at you) my patients don’t always understand how to implement certain diets and, therefore, still end up eating too much protein.
When we take away one food group—carbs in this case—we tend to overeat the foods we are “allowed” to eat. Personal trainers, the diet industry, celebrities, etc., all espouse the benefits of a high-protein diet. But we in the kidney stone prevention world and many other health professionals will tell you to eat the right amount for your healthy weight.
Eating too much meat protein can promote uric acid and calcium oxalate stones. If you eat a large amount of seafood and meat, you can decrease your urine pH and increase your uric acid levels, causing an increased risk of kidney stone formation.
Buy an All-Access Pass and the Kidney Stone Prevention Course is included! (Or buy the course.)
KSD Goal #6
Lower High Oxalate Foods
I hear it all the time from my patients, “Jill, there is nothing to eat.” This is the single most common myth among patients, and I can be heard exclaiming throughout the day, “There is plenty to eat!” Many patients are given an oxalate list from their urologist with little or no direction on HOW to use that list to lower oxalate levels. This is where the confusion starts.
Dr. Coe and I, and many other health professionals, use the oxalate list published by Harvard. We trust it because we’ve found our patients do lower their urine oxalate by following it when they understand HOW to use it.
Buy an All-Access Pass and the Kidney Stone Prevention Course is included! (Or buy the course.)
Kidney Stone Diet®
Prevention Course
All-Access Pass
Includes the Kidney Stone Prevention Video Course and everything Kidney Stone Diet® for as long as you’re a member!
$48/mo
cancel any time
Become a yearly member and get 2 months free! ($480/yr)
Low Oxalate Recipes
Kidney Stone Diet®
Meal Plans
All-Access Pass
Includes Kidney Stone Diet® Meal Plans (28 recipes every week!) and everything Kidney Stone Diet® for as long as you’re a member!
$48/mo
cancel any time
Become a yearly member and get 2 months free! ($480/yr)
Kidney Stone Diet® Podcast
Watch on YouTube, listen on Apple Podcasts, Spotify, or wherever you get your podcasts.
Latest Episode
Recent Blog Posts
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The Pros and Cons of Protein Powders
Many plant-based protein powders can contain ingredients like spinach, beetroot, and other high oxalate ingredients. They are a hard no. Look at the one you are using and check your…
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Potassium Citrate: Miracle Stone Stopper or Medical Myth?
Potassium citrate—many are on it, many more might benefit from it. To see if this little pill is a good addition to YOUR kidney stone prevention tool kit, get a…
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Kidney Stone Prevention: What Most People Get Wrong
Oxalate. A word you’d never heard before your kidney stone encounter. It is such a small word, but boy does it bring about a lot of confusion and anxiety with…
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Who Is Nurse Jill?
If you’re new here, allow me to introduce myself… I’m Jill Harris—Your Kidney Stone Prevention Nurse I’ve been a nurse since 1998, starting my career at the University of Chicago.…
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How Much Oxalate Is Too Much? Simple Ways to Reduce It.
You made kidney stones (if your oxalate was the reason) because you overate spinach, almonds, cashews, chia seeds, and gobs of peanut butter every day without getting your calcium needs…
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A Guide to Eating Healthier Fast Food
Managing a diet while on a road trip is challenging for anybody, but especially for kidney stone patients. That’s why I created this little guide for choosing healthier options at popular…
Download the Oxalate Food Lists!
Enter your email to download the Second Edition Harvard Oxalate List as well as the Original Harvard Oxalate List for FREE.
Find the searchable oxalate list here!