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Betson V - July 10, 2025
Kidney stones are small, hard mineral deposits that form in the kidneys and can cause immense pain. While genetics, dehydration and certain medical conditions can play a role, your diet has a big impact on the risk of developing kidney stones. In fact, some common Indian food items can actually increase the chances of stone formation. Here are 5 such food items you should eat in moderation…
1. Spinach
Spinach may be packed with nutrients but it’s also high in oxalates, which can lead to the formation of calcium oxalate stones – the most common type. Eating large amounts of spinach regularly, especially without enough water intake can increase your risk of kidney stones.
✅ Tip: Steam or cook spinach instead of eating it raw to reduce oxalate content and pair it with calcium-rich foods to lower absorption.
2. Tomato (with seeds)
Tomato seeds are high in oxalates as well. While adding some tomato in curries or salads isn’t harmful, overconsumption, especially when consumed raw with seeds, can contribute to stone formation in some people prone to it.
✅ Tip: Remove the seeds if you’re prone to kidney stones and stay well-hydrated.
3. Beetroot
Like spinach, beetroot is another superfood with a downside, as it’s also rich in oxalates. Beets are commonly used in juices, salads or chutneys, but excessive intake can raise the risk of kidney stone formation.
✅ Tip: Limit intake to a few times a week if you have a history of kidney stones.
4. Tea (Especially Black Tea)
We all know how addicted people are to chai in India but black tea contains oxalates too. Sipping multiple cups of tea a day, especially strong, brewed black tea without sufficient water can lead to higher oxalate buildup in the body.
✅ Tip: Cut back on strong tea and stay hydrated with plain water throughout the day.
5. Processed & Salty Foods
Did you know that high salt intake increases calcium in urine? This can lead to calcium-based stones. Indian snacks like namkeens, pickles, papads and packaged foods are loaded with sodium, hence it’s best to avoid them as much as possible.
✅ Tip: Opt for fresh, homemade snacks with less salt and avoid overindulging in pickles.