14. Soy
Soy is a popular plant-based protein source that is commonly found in many vegetarian and vegan foods. While soy can be a healthy addition to any diet, consuming high amounts of soy products can increase the risk of kidney stone formation.
Soy contains high levels of oxalates, which can combine with calcium in the urine to form calcium oxalate, the most common type of kidney stone. Some studies have also found that consuming high amounts of soy products can increase the excretion of oxalates in the urine, further increasing the risk of kidney stone formation.
To reduce the risk of kidney stones, it is recommended to limit the consumption of soy products, especially for those who have a history of kidney stones or are at a high risk for developing them. Instead, consider incorporating other plant-based protein sources like lentils and quinoa into your diet.
It is also important to note that not all soy products are high in oxalates. Fermented soy products like tempeh and miso are lower in oxalates and can be a safer choice for those who want to include soy in their diet. Additionally, choosing calcium-rich foods like dairy products or calcium-fortified plant milks can help bind oxalates in the digestive tract and reduce the risk of kidney stone formation. (10)
