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Where Do I Start?

Jill Harris, LPN, CHC Avatar

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Jill Harris, LPN, CHC

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Whether on social media or speaking with private patients and students, I hear these words everyday—“I am overwhelmed and have no idea where to start!”

I’ve compiled this list of resources that will make you feel better and provide you with a foundation on which to start your path to prevention. 

I hope you find this list helpful. And if you are in the Kidney Stone Diet Facebook Group, make sure you share this list when newbies join and say, “I don’t know where to start.”

Your friend and advocate,
Jill

When you’re ready, here’s how I can help you prevent kidney stones

Since 1998, I’ve helped thousands of patients prevent kidney stones. With my Kidney Stone Diet All-Access Pass, you get access to every prevention tool I’ve ever created:

And, as a BONUS, you’ll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!

Learn More!
Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.
  1. Lynda Young Avatar
    Lynda Young

    I’m impressed

    Reply
  2. Sunil dutt Avatar
    Sunil dutt

    Could you please help me in making diet chart for Indian people or south asian people as i see increasing case in stone and this is impacting more and more people

    Reply
  3. Cynthia Pearce Avatar
    Cynthia Pearce

    pomegranate juice is not listed on the oxalate list so I just would like to know if it is high or low in oxalates

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Cynthia,
      Watch this:https://youtu.be/1lLQW5-HnKQ

      Reply
    2. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Here is what we do when a food or beverage has not been studied:https://www.youtube.com/watch?v=5fM4hO4dA9s

      Reply
  4. Evelyn Avatar
    Evelyn

    Is there a link where one can do a search for various products to see if they are high/ low oxalate please? I seem to remember it from the past. New year New start!
    Many thanks
    Evelyn

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Evelyn,
      kidneystonediet.com/resource-list

      Reply
  5. Thomas Rooer Avatar
    Thomas Rooer

    Hello Jill. I’m 53 male. Stones for 25 years. 25 plus major medieval episodes. The whole profession is rife w inadequate care, information, truth and humane help. Most doctors don’t care. I am having trouble finding someone who actually cares about individual patient treatment. From CT. I am so over the moon frustrated. [email protected]

    Reply
  6. Jill Harris, LPN, CHC Avatar
    Jill Harris, LPN, CHC

    Here is what we do when a food or beverage has not been studied:https://www.youtube.com/watch?v=5fM4hO4dA9s

    Reply
  7. Susan Martinelli Avatar
    Susan Martinelli

    I had my first 1 cm calcium oxalate stone removed last year. April 19 I get the second one removed ( I believe it is left over from last year and not new). I did get a 24 hr collection and blood work done. My Vitamin D was low and my urologist recommended a supplement which I have been taking. My question is—-should I schedule a urine collection 30 minute consultation with you for now……or just do the deep consultation in May. I’m following the low sodium, 1200 calcium, 2+ quarts water daily plan….and loving it.

    Thx !! Susan

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Susan,
      We can cover a lot in the 30 minute call that explains in detail your urine collection. Schedule it here when you are ready:https://kidneystonediet.com/24-hour-urine-analysis/

      jh

      Reply
  8. Bonnie Pritchett Avatar
    Bonnie Pritchett

    I need to figure out how much protein I am getting, your site mentions meat protein but other than Salmon, I do not eat meat. I am losing weight and my PCP wants me to eat more protein. Is there a calculator for me?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Bonnie,
      My blog has all you need.
      j

      Reply
    2. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Bonnie,
      There is an article in my blog for people who don’t eat meat but need protein.https://kidneystonediet.com/protein-sources-for-vegan-and-vegetarian-kidney-stone-formers/
      j

      Reply
  9. Ann Avatar
    Ann

    Hi Jill, how about adding your wonderful nationwide provider list to this group? Getting a great doctor was a very important first step on my journey.

    Thank you so much for all you do for us. You are an incredible resource!

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      hi Ann,
      When I update the list I will. Thanks for pointing this out.
      j

      Reply
  10. Valerie J Jones Avatar
    Valerie J Jones

    what is your idea about taking the water pill. my urlolist is insistant on me taking it. i have high levels of calcuim in my urine and of course oxylate stones. he seems insistant that i take the water pill

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Valerie,
      Many of my patients benefit from the water pills aka diuretics. They will help lower urine calcium. Lower salt and sugar, and meat protein will too so you have to do that as well. Think about scheduling the urine collection consult with me for more info if you desire. kidneystonediet.com/shop
      j

      Reply
  11. Ricardo Brown Avatar
    Ricardo Brown

    I cant get emails on my ph. anymore, so on my laptop I tried to find the low Oxalate produce list, to take a picture of it; to keep on my ph. as you suggested. I found many topics & options, but no such list that I could take a pic of w/ my ph. camera. I couldnt get the chrome browser to open so that I could follow your directions on how to download a list to my android ph.. ( It just continuously shows “Error” “404 Not Found” ” Server cannot findthe requested page”

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Ricardo,
      Everything is working fine on our end. The resource you are looking for is found here: kidneystonediet.com/start
      j

      Reply
  12. Pam Wade Avatar
    Pam Wade

    Hi Jill. Thank you for this wonderful website. However, I am paralyzed from all the legitimate, yet conflicting websites on calcium oxalates and kidney stones. I am dairy free and gluten free due to sensitivities and inflammation. I also need fiber, but have to watch my iron levels due to hemochromatosis. Most high fiber foods are high in oxalates and iron. I like plant based milk, but most contain calcium carbonate. I am reading conflicting information on calcium carbonate causing kidney stones. I need calcium due to osteopenia as well. Is calcium carbonate a bad idea? I’m considering taking calcium citrate for bone health and prevention of kidney stones which run in my family. But don’t know when to take them or how much. Any words of wisdom? Thank you.

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Pam,
      I have so much info on my youtube channel. You can use calcium carbonate in the plant milks. There is info that says it is less absorbable and as many studies that say it is fine. Get calcium from food and drink as it is best. I have a list of lower oxalate foods and fiber in an article on my blog. A grocery list, go check it out. Think about doing a urine collection consult with me since you have many diff variables going on. Will be best bucks you ever spent. Promise.
      j

      Reply
  13. Moria Avatar
    Moria

    hi
    I am a registered dietitian.
    in my research for list of oxalate content food, I found your website and was very impressed!
    I would like to ask you what is the reference you use to make the list of the food content oxalate? thank you very much!

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Moriahttps://kidneystonediet.com/updated-oxalate-list-from-harvard/

      Reply
  14. Jan soithon Avatar
    Jan soithon

    Hi trying to upload your new updated oxalates list when I download just picture

    Reply
  15. JeanneF Avatar
    JeanneF

    I recently came across a couple of websites claiming that high oxalates can cause all kinds of issues beyond kidney stones. I was wondering if there’s any science behind this thinking or is this a fad like the whole “everyone is sensitive to gluten” kind of thing?

    Chronic Conditions Associated with High Oxalate:

    Asthma
    Autism
    Autoimmune thyroid or other autoimmunity
    Chronic fatigue syndrome
    Cystic Fibrosis
    Fibromyalgia
    Hypothyroid
    IBD (inflammatory bowel disease)
    Interstitial Cystitis
    Kidney Stones in family
    Low muscle tone
    Migraine and Headaches
    Mitochondrial damage and dysfunction
    Rett Syndrome
    Seizures
    Vulvodynia

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      hi Jeanne,
      I am familiar with those sites you are speaking of. I have a youtube video that tells you what I think:https://www.youtube.com/watch?v=FoPghwt3sp8

      jill

      Reply
  16. Jason Avatar
    Jason

    Why are bananas suddenly high in oxalate?
    They used to be super low…what changed?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Jason
      https://kidneystonediet.com/updated-oxalate-list-from-harvard/
      They are now 10mg/banana. You get 100 per day unless a doc has told you other wise so you can easily continue eating bananas.
      j

      Reply
  17. Chris C. Avatar
    Chris C.

    Hi Jill.
    Thank you for your interesting and informative site.

    Just started having issues with a kidney stone / stones. That said, I obviously need to alter my diet. One issue is when one looks up different food items online — even the listings at major, nationally or state renowned clinics — there is all this conflicting information. Calcium good — but calcium supplements bad. Sunflower nuts good / no, sunflower nuts bad. Celery good / no, celery bad. Vitamin D and C bad, yet we’re told they’re necessary vitamins otherwise.

    It can be a bit confusing, especially if you’re in a tired, painful state.

    I think I’ll check out more on your site, and see how it works out.

    Found your site by accident. Glad I did though.

    Chris in Seattle

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Chris.
      Please go to my blog to read why oxalate lists vary so much and what to do about it. kidneystonediet.com/blog
      You can get all your info here, stop looking around as my info is what will help you stop making stones. Promise!
      j

      Reply
  18. Marie Botkin Avatar
    Marie Botkin

    Hi Jill, I am wondering if you can tell me the oxalate content for barley tea. It is popular in Japan and Korea and is no caffeine. I can’t find the oxalate content anywhere and they have not posted my comment on the Facebook page.

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Marie,
      I do not know. But read my article on teas in this blog so you can see what I say about drinking them.
      j

      Reply
    2. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Marie,
      Not sure.
      j

      Reply
  19. melanie berzon Avatar
    melanie berzon

    Which herbal teas are low in oxalates?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Melanie,
      I use all herbs. Use approp amounts and get your calcium needs met. Not a problem for oxalate.
      j

      Reply
  20. Dan Gibble Avatar
    Dan Gibble

    Hello! I love sardines and have Kidney Stones –mono oxalate. WebMD says: “Because sardines contain purines, which break down into uric acid, they aren’t a good choice for those at risk of kidney stone formation”

    Should I not eat them?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Dan,
      You can certainly eat them in moderation. Watch the sodium as they can be high!
      j

      Reply
  21. Ruth Vallejo Avatar
    Ruth Vallejo

    I am so confused about how Harvard listed the oxalate content for oatmeal. Should there be a comma after Regular, to indicate that Regular Old Fashioned Oats is oxalate-free??? Or was it not tested?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      hi Ruth,
      Don’t be confused, oats are low.
      j

      Reply
  22. Ruth Vallejo Avatar
    Ruth Vallejo

    Did Harvard test old-fashioned oatmeal for oxalate? Multi-gain is not the same thing, and the only other listings seem to be for instant.

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Ruth,
      All oats tend to be very low!
      Jill

      Reply
  23. Kevin Avatar
    Kevin

    I am a vegan and I don’t use oils. Will your Kidney Stone Diet Meal Plans work for me?

    Reply

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“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