A single serving of Greek yogurt might only give you 180 milligrams of calcium. You need at least 1,000 milligrams every single day. Many of you tell us you eat yogurt and assume your calcium needs are met. It barely scratches the surface. We break down where yogurt actually fits into your plan to prevent kidney stones. We look at Greek yogurt, non-dairy options, and the sneaky sugars in flavored brands.

We also explain why calcium is your best tool against oxalate. When you eat calcium with your food, it binds to oxalate in your gut. That combined molecule is too big to pass into your blood. It leaves your body in your stool instead of forming stones in your kidneys. You will learn how to check labels on plant-based yogurts and how to naturally sweeten plain yogurt with fresh berries to hit your daily goals.

Get Featured!
Leave us a voice message at call.show/kidneystonediet to be featured on the show!

Chapters

• (00:00) - Greek Yogurt Protein and Calcium Content
• (02:44) - Managing Added Sugar in Flavored Yogurts
• (04:36) - How Dietary Calcium Binds Oxalate
• (07:22) - Meeting Daily Calcium Goals for 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.

Even turkey bacon and low-salt deli meats are packed with sodium. Eating too much salt pulls calcium straight into your kidneys. Up to 60 percent of kidney stone formers have high calcium in their urine. That extra calcium quickly connects with oxalate to make painful stones. You do not have to banish cold cuts completely, though.

We show you how to enjoy your favorites by changing your portions. Putting five slices of meat on bread instead of ten drops your sodium fast. Skipping sandwich cheese or adding crunchy peppers helps even more. We explain why your body needs between 1,500 and 2,000 milligrams of sodium each day. Just hiding the salt shaker is not enough if packaged foods still sneak in extra salt.

We also cover why a 24-hour urine collection is the only true way to check your numbers. You will walk away knowing how to read food labels, adjust your meals, and keep stones away.

Get Featured!
Leave us a voice message at call.show/kidneystonediet to be featured on the show!

Chapters

• (00:00) - Deli Meats and Kidney Stone Risks
• (01:46) - Managing Sodium Through Portion Control
• (03:09) - How Sodium Levels Impact Urine Calcium
• (05:07) - Tracking Sodium With Urine Collection Tests

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.

One cup of pumpkin has only 8.8 milligrams of oxalate. That means you can safely eat pumpkin this fall without fear. We look at the real numbers so you know exactly where your favorite seasonal food stands.

We also talk about the spice that always goes with it: cinnamon. Many people cut out cinnamon because other lists label it high in oxalate. Harvard never tested it, but you do not need to ban it from your kitchen. A little bit goes a long way, especially in pumpkin spice blends. It is always about the portion, not perfection.

You will also learn why squashes like butternut and delicata work so well for kidney stone prevention. They give you great fiber, keep calories low, and stay low in oxalate. You can enjoy your fall foods and still protect your kidneys.

Get Featured!
Leave us a voice message at call.show/kidneystonediet to be featured on the show!

Chapters

• (00:00) - Oxalate Content in Pumpkin for Kidney Stones
• (00:20) - Harvard Oxalate List and Pumpkin Scones
• (03:28) - Cinnamon Portions and Low-Oxalate Squashes
• (04:21) - Kidney Stone Prevention and Consultation 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.

Half a mango has only 0.3 milligrams of oxalate. Half a cup of pineapple has just 5.2 milligrams. If you cut these fruits out because you fear kidney stones, you can bring them right back to your plate. We share the real numbers so you can stop stressing over bad food lists.

We explain how these tropical treats fit easily into your daily oxalate limit. You will learn why we do not take fruit away from stone formers. We also talk about natural sugar in mangoes for people with diabetes. Then, we show you how pairing calcium with higher oxalate fruits protects your kidneys. You will walk away knowing how to enjoy fresh fruit without making new stones.

Get Featured!
Leave us a voice message at call.show/kidneystonediet to be featured on the show!

Chapters

• (00:00) - Debunking Oxalate Myths in Fruit Diets
• (02:44) - Pineapple Oxalate Levels and Daily Limits
• (04:12) - Mango Oxalate and Sugar for Diabetics
• (05:44) - Pairing Higher Oxalate Fruits With Dietary Calcium

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.

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.

Get Featured!
Leave us a voice message at call.show/kidneystonediet to be featured on the show!

Chapters

• (00:00) - Comparing Meat Types for Kidney Stones
• (00:14) - Popular High Protein Diets and Stones
• (01:57) - Why Poultry and Fish Count as Meat
• (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!

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.

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.

Get Featured!
Leave us a voice message at call.show/kidneystonediet to be featured on the show!

Chapters

• (00:00) - Dietary Calcium and Cheese Misconceptions
• (01:50) - Comparing Sodium in Swiss and Cheddar
• (04:30) - Finding Lower Sodium Cheese Alternatives
• (06:14) - How High Sodium Increases 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.

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.

Get Featured!
Leave us a voice message at call.show/kidneystonediet to be featured on the show!

Chapters

• (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
• 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.

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.