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By request from one of our followers, this week our video covers non dairy calcium sources and tips on how to minimize risk of kidney stones for those at higher risk.

Recommended daily calcium intake is 1000-1500 mg per day and can actually be easily obtained with non dairy sources if you happen to not be able to tolerate dairy products without supplementing. 

Examples of non dairy calcium sources include-

Calcium fortified cereals, Calcium fortified soy milk or rice milk tofu fortified with calcium or lactate, Figs Beans (especially white beans and soybeans), Hummus, Broccoli, kale, Collard greens, .Canned salmon.

If you are at risk for kidney stones, there are multiple types of kidney stones including oxalate and calcium kidney stones (please consult your doctor to confirm the type of kidney stones you are at risk for the ensure these tips are appropriate for you.

If you have oxalate kidney stones:

  • Limiting higher oxalate foods which include: spinach, rhubarb, beets, potato chips, French fries, and nuts/nut butters (also some of our high calcium foods, so refer to some of the lower oxalate options above for calcium sources if at risk for these)
  • Ensuring adequate calcium intake (try to spread this intake throughout the day)
  • **Bonus tip** avoid vitamin C supplementation as excess supplementation can break down in to oxalates in the urine/kidneys (don’t need limit vitamin C intake from food).

If you have calcium based kidney stones:

  • Watch sodium intake (aim for 1500 mg of sodium per day)
  • Stay in a healthy, adequate calcium intake range

For both types of kidney stones- ensuring that you stay hydrated is crucial!

I hope you enjoyed these tips!

Please comment or DM with questions or to schedule 1 on 1 support. 

Keep an eye out for next week’s upcoming tip!

Ricci-Lee Hotz, MS, RDN, LD

A Taste of Health

“The Dancesport Dietitian”