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Kidney Stone Prevention: What Most People Get Wrong

Jill Harris, LPN, CHC Avatar

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Jill Harris, LPN, CHC

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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 my patients.

I understand. But here is some excellent news…

Oxalate is the LEAST important part of the Kidney Stone Diet® once you stop eating a few foods on repeat and meet your calcium needs!

First, download this list of the highest oxalate foods that you should avoid—everything else is back on your table. Even some of the foods on this list can still be enjoyed if eaten in a smaller portion and paired with a calcium source.

Patients always focus on oxalate after a stone diagnosis but it’s the easiest goal to reach. What I always recommend instead is to work on the other Kidney Stone Diet Goals. Water being the most important among them, with salt a close second. Too much salt increases urine calcium and decreases urine output. The same is true with too much added-sugar.

Speaking of calcium, this is the next place to focus because you won’t lower your oxalate if you don’t get your daily calcium needs met—this is super duper important. See my article on calcium to learn how much you actually need each day and the role it plays in stone prevention. For the non-dairy folks, check out this article for 16 non-dairy calcium sources you can use to meet your daily goal.

The meat protein goal is easy—click here to see how much you can eat daily.

So remember, the Kidney Stone Diet has six components. The oxalate is the least important. Your primary focus is water, salt, calcium, and added sugar. Take away spinach, chia seeds, rhubarb, almond, and cashew products, and meet your calcium needs.

You got this!

Your friend,
Nurse 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!

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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. Susan Wilensky Avatar
    Susan Wilensky

    I am so thankful for your guidance with ways to prevent kidney stones. I’ve followed your advice for more than a year with a huge improvement in my urinalysis results and no new stones or growth in the ones I have. Woo Hoo!!

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

      Hi Susan,
      Keep it up!!!
      j

      Reply
  2. Tania Bowman Avatar
    Tania Bowman

    Thank you Jill for this precise advice. It puts it all in perspective making it much easier to do the KSD!🤗

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

      Hi Tania,
      You are welcome!
      j

      Reply
  3. Nancy Avatar
    Nancy

    You had an article that said chia seeds were OUT because of oxalate.
    I don’t even see them listed on your high oxalate chart.
    Please advise.
    Thank you

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

      Hi Nancy,
      Every other list has them as high, Harvard didn’t study them, but since they are consistently listed as high everywhere else I say stay away.
      j

      Reply
  4. JoAnne Avatar
    JoAnne

    Oh dear Jill, you are a hero to me. I am so careful about what I eat and drink and found so much comfort in both the one on one with you and with all the valuable information in which you share with us Stoners.

    I know consider myself a recovered stone maker and that is due to your guidance.

    Thank you and God bless you for caring enough to share your knowledge.

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

      Dear JoAnne,
      It is a privilege as a nurse and human to be able to help in any way I can.
      Keep up your hard work,
      j

      Reply
  5. Deb Avatar
    Deb

    Hi Jill…
    I have had too many UTI’s in my life time. I thought I’d never get out of the horrible, painful cycle…until I found PAC cranberry capsules. A God sent! Is there any way to find if the one capsule I take a day, will work against me and make a stone? I “really” need advice. Thank you

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

      Hi Deb,
      It should not bother stones.
      j

      Reply
  6. Theodore Peters Avatar
    Theodore Peters

    Can people prone to form kidney stone taken a supplement called Creatine?
    Creatine helps older adults maintain muscle mass and brain function.

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

      Hi Theodore,
      You can take it.
      j

      Reply
  7. Parker Nelson Avatar
    Parker Nelson

    Hi Jill! I use silk almond milk from time to time but because it’s so low calorie I figure the amount of almonds are trivial. Am I right? Almond flour is probably definitely off limits tho. My last question is with peanut butter powder and protein powder. Can those be used in moderation? Thanks!

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

      Hi Parker,
      there are so many other milk substitutes that are lower calories like coconut milk and pea milk and flax milk. I would give up all almond products.
      j

      Reply

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