Kidney Stone Diet

SPYR

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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#312
Tuesday · 7 min
Arugula: Spinach Replacement or Another Oxalate Trap?
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. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (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 Plus, 20% Off Private Consultations And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free! LEARN MORE! —— 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.
- Chapters
#311
September 15 · 7 min
Pumpkin Seeds, Pistachios, and the Snack Aisle
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. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Nuts, Seeds, and Kidney Stone Fears (02:15) - Oxalate Risks in Almonds and Cashews (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 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! LEARN MORE! —— 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.
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#310
September 8 · 10 min
Coffee, Tea, and Kidney Stones: The Caffeine Episode
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. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (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 Plus, 20% Off Private Consultations And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free! LEARN MORE! —— 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.
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#309
September 1 · 14 min
Protein Powders in 2026: What I Tell Patients Now
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. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (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 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! LEARN MORE! —— 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.
- Chapters
#308
August 25 · 11 min
Sugar, Honey, Maple Syrup: Which Sweeteners Are Stone-Safe?
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. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (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 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! LEARN MORE! —— 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.
- Chapters
#307
August 18 · 8 min
Prevent kidney stones with water
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. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Urine Output Versus Daily Water Intake (01:21) - Digestive Issues and Fluid Loss Factors (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 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! LEARN MORE! —— 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.
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#306
August 11 · 10 min
Watch this if you're eating right and STILL making kidney stones
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. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (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! LEARN MORE! —— 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.
- Chapters
#305
August 4 · 12 min
You have no idea this is causing your kidney stones
Up to 60 percent of calcium kidney stone formers have too much calcium in their urine. You will never know this is happening without a 24-hour urine test. We walk you through the top five reasons your body leaks extra calcium into your urine. We also share what you can do to stop it. High urine calcium often comes from eating too much salt or too much meat protein. Taking high doses of vitamin D can also cause it. Sometimes, small glands in your neck pull calcium straight out of your bones. That extra calcium dumps into your kidneys, creating stones and leaving your bones weak. We show you how to spot these causes and talk to your doctor. You will learn simple food changes, like eating less sodium, that keep calcium where it belongs. We help you protect your kidneys and keep your bones strong. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Understanding Kidney Stone Formation (00:19) - The Importance of 24-Hour Urine Collection (01:49) - Top Reasons for High Urine Calcium (03:14) - Dietary Influences on Urine Calcium Levels (05:26) - The Role of Vitamin D and Parathyroid Hormones (09:17) - Managing Idiopathic Hypercalciuria —— 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! LEARN MORE! —— 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.
- Chapters
#304
July 28 · 9 min
The one thing kidney stone doctors get wrong
Too many doctors tell patients they are just kidney stone formers. They say nothing can be done. That is simply not true. There is always a reason why your body makes stones. We explain why surgeons often miss prevention steps. We talk about the single most important test you need: a 24-hour urine collection. You will learn what to say if your doctor refuses to order it. We also cover other health workers who can order this lab test for you. You do not have to live with stones for decades or risk losing a kidney. The right treatment plan can lower your stone risk by up to 80 percent. You will walk away ready to get real answers based on your actual lab results. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Flaws in Kidney Stone Diagnoses (00:17) - Patient Experience With Medical Guidance (00:42) - Addressing the Stone Former Label (08:22) - Resources 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 Plus, 20% Off Private Consultations And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free! LEARN MORE! —— 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.
- Chapters
#303
July 21 · 6 min
Is this healthy drink good for kidney stone formers?
Kathleen asks whether her daily hibiscus tea—which she drinks to help manage blood pressure—could be putting her at risk for kidney stones. Jill breaks down what really matters with any tea: how much you're drinking, how long you steep it, and why oxalate levels can climb the longer a tea bag sits in hot water. She also shares a simple way to test any food or drink against your own 24-hour urine collection to see its real effect on your oxalate levels. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Introduction to Kidney Stone Diet Podcast (01:26) - Exploring Hibiscus Tea and Kidney Health (04:18) - Managing Blood Pressure with Hibiscus Tea —— 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! LEARN MORE! —— 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.
- Chapters
#302
July 14 · 10 min
The Kidney Stone TRUTH about Lemons
"Drink lemon water" is the #1 piece of advice kidney stone patients hear from their doctors. But is it actually helping you? In this episode, Jill Harris breaks down why this generic advice can be useless (or even make things worse) when it's not based on your actual results. Jill shares a real patient story: someone who made stones for 20 years, faithfully drank lemon water the whole time, and only discovered through a 24-hour urine collection that lemons were never what she needed. In her case, they were slightly raising her risk of calcium phosphate stones. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - The Role of Lemons in Kidney Stone Prevention (02:46) - Understanding Urine Collection and Its Importance (05:43) - Personalized Dietary Recommendations for Kidney Stone Patients (08:29) - Monitoring and Adjusting Treatment Plans —— 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! LEARN MORE! —— 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.
- Chapters
#301
July 7 · 16 min
My patients have been doing this wrong
Kidney stone patients are cutting way too many foods out of their diet, and it's making their world smaller and joyless. In this episode, Jill breaks down why "high oxalate" doesn't mean "forbidden," using real numbers from the Harvard Oxalate Food List to show that foods like sweet potatoes, kale, avocados, peanut butter, and blueberries can absolutely fit into a low-oxalate lifestyle in the right portions. She walks through her own coaching calls, explains how to use the free oxalate calculator and food list tool at kidneystonediet.com, and shares why building a daily oxalate "budget" (rather than banning foods outright) is the key to long-term compliance, real joy, and better stone prevention. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Understanding Kidney Stone Patients' Struggles (02:23) - The Importance of Food Choices for Kidney Stone Prevention (05:07) - Navigating Oxalate Levels in Your Diet (08:27) - Moderation and Balance in Eating (14:20) - Bringing Joy Back to Eating for Kidney Stone Patients —— 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! LEARN MORE! —— 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.
- Chapters
#300
June 30 · 21 min
What do these lab results mean?
For episode 300, we have a first! Jill will walk you through a urine collection, step by step, so you can better understand your results! Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Introduction to Urine Collection and Results (01:55) - Understanding Urine Collection Results (04:21) - The Importance of Hydration (07:42) - Analyzing Calcium and Oxalate Levels (10:24) - Dietary Factors Affecting Kidney Stones (13:10) - The Role of Sodium in Kidney Health (16:32) - Patient Success Stories and Compliance (19:18) - Community Engagement and Support —— 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! LEARN MORE! —— 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.
- Chapters
#299
June 23 · 12 min
The Kidney Stone TRUTH about Apple Cider Vinegar
This week we separate the truth from the myths about apple cider vinegar and kidney stones. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Debunking Apple Cider Vinegar Myths (11:01) - Understanding Citrate and Kidney Stones —— 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! LEARN MORE! —— 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.
- Chapters
#298
June 16 · 9 min
Food-based supplement danger?
In this episode, the nuances of calcium supplements, especially food-based and algae-derived options, and their impact on kidney stone risk. We also clarify common misconceptions and provide practical advice for managing calcium intake. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Introduction to Kidney Stone Risks (01:59) - Understanding Food-Based Calcium Supplements (04:58) - The Risks of Calcium Pills for Kidney Stone Formers (08:30) - When Calcium Supplements Are Necessary —— 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! LEARN MORE! —— 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.
- Chapters
#297
May 26 · 12 min
How much calcium does it take to flush oxalate?
This episode explores the relationship between calcium intake and oxalate in kidney stone prevention, emphasizing the importance of dietary sources over supplements, and debunking common misconceptions about oxalate and calcium pairing. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Understanding Calcium and Oxalate Interaction (12:03) - The Importance of Whole Foods Over Supplements —— 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! LEARN MORE! —— 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.
- Chapters
#296
May 19 · 14 min
The SECRET about Potassium Citrate
This episode explores the role of potassium citrate in kidney stone prevention, discussing its benefits, risks, and dietary considerations. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Understanding Potassium Citrate and Kidney Stones (12:22) - Practical Advice 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 Plus, 20% Off Private Consultations And, as a BONUS, you'll get my flagship Kidney Stone Prevention Course (normally $249) absolutely free! LEARN MORE! —— 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.
- Chapters
#295
May 12 · 8 min
The TRUTH about tofu
This episode explores the relationship between tofu consumption and kidney stone risk, focusing on oxalate and calcium content, and provides practical dietary advice. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Understanding Tofu and Kidney Stones (07:31) - The Nutritional Value of Tofu —— 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! LEARN MORE! —— 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.
- Chapters
#294
May 5 · 10 min
WORST foods for kidney stones in 2026
This episode explores the worst foods for kidney stones, focusing on oxalate-rich foods and practical dietary advice to prevent stone formation. Get Featured! Leave us a voice message at call.show/kidneystonediet to be featured on the show! Chapters (00:00) - Understanding Kidney Stones and Dietary Impact (09:03) - Navigating the Kidney Stone Diet: Meal Plans and Resources —— 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! LEARN MORE! —— 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.
- Chapters
#293
April 28 · 11 min
The hidden reason you keep making stones
This episode explores the hidden reasons behind kidney stone formation, emphasizing the importance of urine collection and diet modifications to prevent recurrence. Jill shares practical advice on managing urine calcium levels, diet, and when to seek medical intervention. Chapters (00:00) - Understanding Kidney Stones: The Hidden Reasons (10:22) - The Importance of Urine Collection and Diet (11:10) - Managing High Urine Calcium and Dietary Changes —— 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! LEARN MORE! —— 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.
- Chapters

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