What are kidney stones?
It is important to understand that kidney stones are solid deposits that form from minerals and salts in the urine. 80% of stones are made of calcium oxalate, although uric acid stones and infectious stones also exist, among others.
How can a vegan diet help?
If your vegan diet is well-balanced, it can even reduce the risk of kidney stones:
- You consume less animal protein: Animal-derived proteins can increase uric acid in the urine. By avoiding them, you can reduce the risk of certain types of stones.
- You consume more fruits and vegetables: These tend to alkalize urine, which can help prevent uric acid stones.
- You consume more magnesium and fiber: Both nutrients help decrease the formation of crystals in the kidneys.
What are the risks of a vegan diet?
If the vegan diet is not well-managed, there could be a higher risk, especially of calcium oxalate stones. Why?
- High oxalate intake: Some plant foods are very rich in oxalates (spinach, chard, beetroot, cocoa, nuts…). In excess, they can promote stone formation.
- Calcium deficiency: Paradoxically, dietary calcium helps reduce the risk of oxalate stones because it binds to oxalates in the intestine and prevents them from passing into the urine. If you eat too little calcium, you increase the risk.
- Low hydration: Drinking too little water concentrates the urine, which facilitates crystal formation.
Tips for a kidney-protective vegan diet:
- Stay well hydrated: Drink 2 to 3 liters of liquid per day, preferably water.
- Moderate foods rich in oxalates, especially if you have a history of stones.
- Include calcium in your diet: You can look for fortified plant-based beverages, calcium-set tofu, broccoli, almonds, or sesame seeds.
- Reduce sodium: Excess salt promotes calcium loss in the urine.
- Eat a varied and balanced diet.
- Supplement your diet with specific supplements that regulate your urinary pH and prevent the crystallization of urinary salts that can form kidney stones.
In summary, a vegan diet does not have to increase the risk of kidney stones if it is well-planned. In fact, it can help prevent them. The key is to maintain a varied diet, rich in liquids, with plant-based calcium, and moderate intake of high-oxalate foods.
If you have questions about how to plan a balanced diet to help prevent stones and maintain good urinary health, you can consult with a specialized nutritionist.
