Can eating salty foods cause kidney stones?
This question is often asked, especially since kidney stones are a common health condition that can be chronic and painful. The link between consuming salty foods and developing kidney stones is true and consequential. If your tastebuds love savory snacks and have a knack for eating chips, pretzels, nuts without a limit, then you may consider rethinking this unhealthy habit. This article will delve into the facts surrounding salty foods and their influence in the development of kidney stones, as well as the available kidney stones treatment in Singapore.
Each year, many people are affected by kidney stones and oftentimes the condition is left undiagnosed because it can be asymptomatic during its onset. While the body may pass small stones without experiencing any problems, larger kidney stones can bring extreme pain and other health symptoms as they go through the urinary tract.
What are kidney stones?
Kidney stones are a build up of hard minerals that forms in your kidneys. These are caused by high levels of crystal-forming substances that are found in your urine, such as calcium, oxalate, and uric acid. These stones come in various sizes and can either move through the urinary tract or stay in the kidney. Larger kidney stones can result in pain, urinary issues, and in worse cases, infections or even kidney damage without proper treatment.
How can salty foods influence the development of kidney stones?
Sodium, a key component of salt (sodium chloride), is the main culprit that causes salty foods to form stones in the kidneys. The consumption of sodium-rich foods triggers your kidneys to work double time in order to remove the excess through your urine. This results in different effects:
- Concentrated urine and dehydration
- Hypercalciuria or increased calcium in urine
- Reduced levels of citrate
 Concentrated urine and dehydration. Your body craves for more water when you eat salty foods. Not being able to quench your thirst can lead to a more concentrated urine, resulting in a pool where the crystallisation of minerals can form easily.
Hypercalciuria or increased calcium in urine. One of the most common minerals found in kidney stones is calcium, specifically calcium oxalate stones. When you eat foods that are high in sodium, you are increasing your risk of excreting more calcium in your urine. And the more calcium deposits are discharged by your kidneys, the greater the chances of forming kidney stones.
Reduced levels of citrate. Citrate naturally works to inhibit the formation of kidney stones. It works by binding itself with calcium to prevent it from developing into crystals. Excessive amounts of sodium can significantly lower the amount of citrate contained in the urine, which heightens the risk of kidney stones.
What are the myths surrounding salt and kidney stones?
Myth 1: Calcium is the only root cause of kidney stones
Calcium plays a key role in kidney stones development, but it is not the root cause. What leads to the formation of stones in the kidney is the interaction between calcium and other substances, such as oxalate or phosphate.
Myth 2: Salt will not have an effect on you if your kidneys are healthy
Healthy kidneys are not spared from kidney stones. They can still be overwhelmed if your diet is high in sodium and you are constantly dehydrated or you have a family history of kidney conditions.
Myth 3: Himalayan salt or sea salt is safer
Unfortunately, natural salt does not lessen your risk of developing kidney stones, especially if your sodium intake is high. Remember: all salts contain sodium.
What are the common foods that are high in sodium?
The recommended daily limit of sodium is 2,300 mg for healthy adults and ideally, 1,500 mg for individuals who have an increased risk of getting kidney disease. Below is a list of foods that contain a high-amount of sodium:
- Canned soups and vegetables
- Condiments and sauces, such as ketchup, soy sauce, salad dressings
- Fast food and restaurant meals
- Frozen ready to eat meals
- Instant noodles
- Processed meets, such as bacon, deli meats, sausage
Sodium is not just found in salt, but it can also be hidden in processed food and those prepared in restaurants.
Who is at risk of developing kidney stones?
You should cut back on salty foods if:
- You have been diagnosed with hypertension
- You have a family history of kidney stones
- You have a high-protein diet, which includes sodium-rich meats
- Your body is often dehydrated
How can sodium intake be reduced and prevent kidney stones?
You don’t have to suffer from bland meals, but keep this in mind: Consuming salty foods in moderation is the way to keep kidney stones away. Here’s how you can be more mindful when planning your diet:
- Cook more at home – Cooking your own meals allows you to have more control of what you put in them and avoid restaurant meals that are often packed with sodium.
- Use herbs and spices to flavour your food – Newsflash: salt is not the only condiment that can make your food tastier. Use other natural and sodium-free herbs and spices like black pepper, cumin, garlic, and lemon to minimise your salt dependence.
- Read labels carefully before buying food products – Be careful when choosing foods; even those that are labeled “reduced sodium” can still contain high amounts of salt. To be sure that you are getting low-sodium options, read the actual mg per serving.
- Drink plenty of water – Water is your kidney’s best friend as it dilutes your urine and lessens the concentration of substances that promote stone-formation. Make it a habit to drink at least 8-10 cups of water everyday or even more.
- Reduce consumption of animal protein – Uric acid and sodium are high in diets that are animal-based. This can increase your risk for kidney stones. Include more plant-based foods in your diet as much as possible.
- Consult with a nephrologist or a dietitian – A kidney specialist or a dietitian can help create tailored meal plans that are low in sodium.
Don’t stay salty
Protect your kidney by reducing your sodium intake. Always bear in mind that having a healthy kidney is not exempted from stone-formation, particularly when you love eating salty food. Choose to be mindful and smart–eat more plant-based food, use other natural flavourings for your food prep, and keep your body hydrated to give your hardworking kidneys tender loving care.
Aare Urocare – Dr Fiona Wu
 Gleneagles Hospital
6 Napier Road #10-06
Gleneagles Medical Centre
Singapore 258499
Tel: +65 6252 4682
Whatsapp: +65 8876 2942
Mt Elizabeth Hospital
3 Mt Elizabeth #14-02
Mt Elizabeth Medical Centre
Singapore 228510
Tel: +65 6758 5881
Whatsapp: +65 8876 2942
