Prevent kidney stones and live your best life.
Each week, Nurse Jill Harris—Kidney Stone Prevention expert and creator of the Kidney Stone Diet®—answers your questions about kidney stone prevention.
Dive even deeper and find everything you need to know about preventing kidney stones at KidneyStoneDiet.com!
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Chicken, Fish or Red Meat: Which Is Best for Kidney Stones?
Episode 315
Wednesday, October 14, 2026 • Duration 08:56
Swapping a steak for chicken or fish will not lower your kidney stone risk. When it comes to stones, meat is meat. Your kidneys treat turkey, pork, and seafood the exact same way. Eating too much of any animal protein can lower your urine citrate. It can also make your urine too acidic, dropping the pH below 5.8. That gives calcium oxalate and uric acid stones the perfect place to grow.
We break down why high-meat diets like keto often lead right to kidney stones. You do not have to quit eating meat completely. You just need to watch the amount you eat every day. We explain why a 24-hour urine test is so important to find the real problem. You will also learn how to get safe protein from dairy, peas, and lentils without raising your stone risk.
(07:57) - Kidney Stone Diet Meat Protein Calculator
——
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
3 video calls per week with me and the Kidney Stone Diet community
All of my Kidney Stone Diet Ebooks
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
Is Cheese Good or Bad for Kidney Stones?
Episode 314
Tuesday, October 6, 2026 • Duration 09:34
One slice of Swiss cheese has 180 milligrams of calcium and under 70 milligrams of sodium. Most cheeses do not look like that. People often tell us they eat cheese to get their daily calcium. The problem is that most cheese is packed with salt. Too much salt makes your kidneys dump calcium straight into your urine. That extra calcium can easily turn into kidney stones.
We break down how different cheeses affect your kidneys and your bones. We look at salty favorites like cheddar, brie, and cottage cheese. You will learn which cheeses have much less sodium, like Swiss and Havarti. We also share easy ways to mix them into your favorite meals, like your morning eggs.
You do not have to give up cheese completely. Our rule is portion, not perfection. You will learn how to check nutrition labels and protect your daily salt budget. That way, you can enjoy your food and still keep kidney stones away.
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
3 video calls per week with me and the Kidney Stone Diet community
All of my Kidney Stone Diet Ebooks
Is Sparkling Water Bad for Kidney Stones?
Episode 313
Tuesday, September 29, 2026 • Duration 09:16
Your bottle of bubbly water might hide a surprising amount of salt and sugar. Carbonation itself does not cause kidney stones. The carbon dioxide in sparkling water is completely safe. The real trouble comes from what companies add to the bottle. Tonic water often carries a heavy dose of sugar. Many mineral waters sneak in extra sodium and calcium. That can easily throw off your daily targets.
We break down how to read water labels so you stay protected. Too much sodium raises the calcium in your urine, which can form stones. Extra sugar does the same thing. We talk through your daily limits for salt, added sugar, and calcium. You will see how flavored drinks fit into your day without undoing your hard work.
We also look at artificial sweeteners. We share why simple tap water is often your best bet. If you love fizzy drinks, you do not have to give them up completely. You just need to check the label and count those extra minerals. You will know exactly which bubbly drinks are safe to sip.
(00:00) - Sparkling Water and Kidney Stone Prevention
(02:18) - Sodium and Calcium in Mineral Water
(05:07) - Added Sugar in Flavored Waters
(06:29) - Artificial Sweeteners and Nutrition Labels
——
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
3 video calls per week with me and the Kidney Stone Diet community
Arugula: Spinach Replacement or Another Oxalate Trap?
Episode 312
Tuesday, September 22, 2026 • Duration 07:42
A cup of spinach packs 700 milligrams of oxalate. Half a cup of arugula has only 0.3 milligrams. If you formed a kidney stone, you might feel terrified of all greens. You do not have to pick through your salad with fear. We show you why arugula is a safe swap that brings plenty of peppery flavor.
We also clear up bad rumors about kale. Many people wrongly believe kale causes stones, but it is actually very low in oxalate. We share simple kitchen tips to make kale softer and easier to eat. Massaging the leaves or buying baby kale can give you the exact texture you miss from spinach.
You will walk away knowing which greens are safe to eat every day. You can stop guessing, protect your kidneys, and enjoy real food again.
(00:00) - Evaluating Salad Greens for Kidney Stone Prevention
(00:34) - Oxalate Content in Arugula Kale and Spinach
(06:51) - Kidney Stone Diet Meal Plan Resources
(07:19) - Weekly Encouragement for Kidney Stone Prevention
——
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
3 video calls per week with me and the Kidney Stone Diet community
All of my Kidney Stone Diet Ebooks
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Pumpkin Seeds, Pistachios, and the Snack Aisle
Episode 311
Tuesday, September 15, 2026 • Duration 07:59
A quarter cup of pumpkin seeds has only four milligrams of oxalate. Yet many people get told to never eat nuts or seeds again after a kidney stone. Fear can quickly make your world feel too small. You might cut out whole food groups that you can safely enjoy. We break down which snacks are actually safe and which ones you should skip.
We take away almonds, cashews, and chia seeds. Their oxalate levels run way too high. Oxalate is a natural plant compound that can form kidney stones. Almonds eat up almost your entire daily budget in just two tablespoons. That does not mean you have to skip every crunchy snack, though.
Pumpkin seeds, sunflower seeds, pistachios, and walnuts can easily fit into your day. We share the exact portion sizes and numbers for each one. You will learn how to bring good food back to your plate while protecting your kidneys.
(03:30) - Safe Low-Oxalate Seeds and Portion Control
(05:15) - Chia Seed Oxalate Concerns and Recommendations
——
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
3 video calls per week with me and the Kidney Stone Diet community
All of my Kidney Stone Diet Ebooks
Coffee, Tea, and Kidney Stones: The Caffeine Episode
Episode 310
Tuesday, September 8, 2026 • Duration 10:25
You do not have to give up your morning coffee or tea to stop kidney stones. Many people hear that caffeine causes stones, but that is a myth. Having a couple of cups a day can actually lower your risk by adding to your daily fluids.
We explain what really happens with tea, coffee, and oxalate. Tea does have oxalate, especially if you let the bag steep for hours. Still, having one or two normal cups will not spike your levels. We also share how calcium binds to oxalate in your gut so your body gets rid of it safely.
Caffeine acts like a diuretic, so the real problem is getting dehydrated if you forget to drink water. You will walk away knowing how to balance your favorite drinks with water so you stay healthy. You can enjoy your mug each morning without the fear or guilt.
(00:00) - Debunking Coffee and Tea Kidney Stone Myths
(02:55) - Pairing Dietary Calcium with High Oxalate Tea
(05:20) - Caffeine Diuretic Effects and Hydration Management
(07:40) - Daily Fluid Intake and Kidney Stone Prevention
——
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
3 video calls per week with me and the Kidney Stone Diet community
All of my Kidney Stone Diet Ebooks
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Protein Powders in 2026: What I Tell Patients Now
Episode 309
Tuesday, September 1, 2026 • Duration 14:41
Mixing almond milk and chocolate protein powder into your daily smoothie can spike your kidney stone risk. The internet says you need huge amounts of protein every day. You do need protein to keep your muscles strong as you age. But you have to get it safely. We break down what protein powders do to your kidneys and what to buy instead.
We look at what is hiding on nutrition labels. You will learn why collagen and spinach powders can raise oxalate levels in your body. We share simple swaps, like choosing vanilla over chocolate and using pea or coconut milk instead of nut milks. We also explain why drinks with very high calcium should be split into two servings so your body can absorb them.
Skipping meals for a protein shake is not a lasting way to lose weight. It often causes binges and raises your stone risk later. We share safe choices like whey isolate, egg white powder, and pumpkin seed powder. You can hit your daily protein goals, protect your kidneys, and stay strong.
(00:00) - Protein Needs and Safety for Older Adults
(03:30) - Avoiding High Oxalate Ingredients in Shakes
(05:45) - Managing Calcium and Collagen in Protein Drinks
(07:45) - Meal Replacement Shakes and Weight Loss Risks
(11:30) - Safe Protein Powders for Kidney Stone Prevention
——
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
Sugar, Honey, Maple Syrup: Which Sweeteners Are Stone-Safe?
Episode 308
Tuesday, August 25, 2026 • Duration 11:00
Honey and maple syrup count as added sugar, just like white table sugar. Eating too much sweetener increases calcium in your urine and lowers your urine volume. Both of those changes make kidney stones much more likely to form. Up to sixty percent of stone formers have high urine calcium, and extra sugar makes that problem worse.
We break down how different sweeteners affect your body, including their glycemic index numbers. Maple syrup scores fifty-four, honey scores fifty-eight to sixty, and table sugar scores sixty-five. You will learn the daily sugar limits to aim for: twenty-five grams for women and thirty-eight grams for men. We also share why you do not have to give up treats forever.
You will walk away with simple ways to cut back on sugar without feeling miserable. Changing your diet takes time and patience, but your cravings will fade as you take baby steps. You do not need perfection to protect your kidneys. Just focus on your portions and keep drinking plenty of water.
(00:00) - Natural Sweeteners and Urine Calcium Risks
(02:46) - Daily Added Sugar Limits and Glycemic Index
(05:22) - Managing Sugar Cravings and Lifestyle Changes
(07:47) - Sustainable Habit Building and Sugar Alternatives
——
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
Prevent kidney stones with water
Episode 307
Tuesday, August 18, 2026 • Duration 08:20
You need to make at least two and a half liters of urine every day to stop kidney stones. It is not just about how much water you drink. It is about how much leaves your body. When you pee enough, you flush out tiny mineral crystals. That keeps them from sticking together into painful stones.
Two people can drink the exact same amount and pee very different amounts. Salt and added sugar make your body hold onto water. Sweating, bowel issues, and watery fruits also change your numbers. We explain why your body reacts this way. We also share why other fluids like milk, juice, and smoothies count toward your daily goals.
We show you simple ways to track your output at home without daily lab tests. A quick look at your urine color tells you a lot. You can also save a collection jug to check your volume every few months. You will leave with clear steps to keep your kidneys clean and healthy.
(03:47) - Target Urine Volume and Crystal Supersaturation
(05:43) - Tracking Daily Hydration and Urine Volume
——
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
3 video calls per week with me and the Kidney Stone Diet community
All of my Kidney Stone Diet Ebooks
Watch this if you're eating right and STILL making kidney stones
Episode 306
Tuesday, August 11, 2026 • Duration 10:08
You cut out spinach and almonds completely, but your urine tests still show high oxalate. It is deeply frustrating when you work hard and still make kidney stones. We walk you through why your oxalate stays high even on a healthy diet.
We explain how calcium acts like a magnet for oxalate inside your body. When you eat half a sweet potato with cottage cheese, the calcium binds to the oxalate. Your body flushes them both out in your stool. Without enough calcium, that extra oxalate passes straight into your blood. We also look at how stomach issues or fat absorption problems break this process apart.
We also cover how taking extra vitamin C supplements can secretly raise your oxalate levels. You will walk away knowing exactly what your urine test numbers mean. You will get clear, actionable steps to balance your meals and protect your health.
(00:00) - 24 Hour Urine Collection and Sodium Intake
(02:40) - Pairing Calcium with High Oxalate Foods
(04:50) - How Fat Malabsorption Increases Urine Oxalate
(07:04) - Vitamin C Supplements and High Oxalate
——
When you're ready, here's how I can help 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:
Weekly Kidney Stone Diet Meal Plans
4 meals per day, 7 days per week
Weekly Kidney Stone Prevention Group Consultations
3 video calls per week with me and the Kidney Stone Diet community
All of my Kidney Stone Diet Ebooks
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
All of my Kidney Stone Diet Ebooks
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
3 video calls per week with me and the Kidney Stone Diet community
All of my Kidney Stone Diet Ebooks
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
3 video calls per week with me and the Kidney Stone Diet community
All of my Kidney Stone Diet Ebooks
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
Low Oxalate Protein Bars, Kidney Stone Safe Smoothies, Kidney Stone Safe Snacks & Desserts, and the Low Oxalate Cookbook
Plus, 20% Off Private Consultations
And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free!
WHO IS JILL HARRIS? _ Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients prevent kidney stones. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, cookbooks, group consultations, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.
