A Gram Research analysis of 146,055 people found that maintaining a healthy diet rich in antioxidants and good lifestyle habits reduces kidney stone risk by 23%, with even greater protection (33% reduction) for people without a genetic predisposition to stones. The study tracked participants for nearly 10 years and documented over 1,000 kidney stone cases, showing that the protective effect of healthy habits is strongest in people without a family history of kidney stones.
A major study of over 146,000 people found that maintaining a healthy balance of antioxidants through diet and lifestyle choices significantly reduces the risk of developing kidney stones. Researchers tracked participants for nearly 10 years and discovered that people with the best dietary and lifestyle habits had a 23% lower chance of forming kidney stones compared to those with the poorest habits. Interestingly, the protective effect was even stronger—33% risk reduction—for people without a strong genetic predisposition to kidney stones. This research suggests that lifestyle choices matter more for some people than others when it comes to preventing this painful condition.
Key Statistics
A 2026 cohort study of 146,055 UK Biobank participants found that people with the highest Oxidative Balance Score had a 23% lower risk of developing kidney stones compared to those with the lowest score over a 9.91-year follow-up period.
Among participants without genetic susceptibility to kidney stones, those with the best diet and lifestyle habits had a 33% lower risk of kidney stone formation compared to those with the poorest habits, according to the same 2026 study.
During nearly 10 years of follow-up in a study of over 146,000 people, 1,076 incident cases of nephrolithiasis were documented, with the protective effect of healthy lifestyle factors being significantly modified by genetic risk status.
The Quick Take
- What they studied: Whether eating foods rich in antioxidants and maintaining healthy lifestyle habits can prevent kidney stones, and whether your genes affect how much these habits help
- Who participated: 146,055 adults from the UK Biobank who didn’t have kidney stones at the start of the study, tracked for an average of nearly 10 years
- Key finding: People with the best diet and lifestyle habits had a 23% lower risk of developing kidney stones. For people without a strong genetic risk for stones, the benefit jumped to 33% lower risk.
- What it means for you: Eating antioxidant-rich foods and maintaining healthy lifestyle habits can meaningfully reduce your kidney stone risk, especially if kidney stones don’t run in your family. However, genetics still play a role, so people with strong family histories may need additional medical monitoring.
The Research Details
This was a cohort study, meaning researchers followed a large group of people over time and tracked who developed kidney stones. The study used data from the UK Biobank, a massive health database with information on over 500,000 people. Researchers scored each participant’s diet and lifestyle based on 13 dietary factors (like fruits, vegetables, and fish) and 5 lifestyle factors (like physical activity and smoking). They also looked at each person’s genes, specifically 20 genetic variations known to affect kidney stone risk, to create a genetic risk score.
The researchers then used statistical methods to see which people developed kidney stones during the follow-up period and compared their diet and lifestyle scores to those who didn’t develop stones. They adjusted their analysis for other factors that might affect kidney stone risk, like age, sex, body weight, and overall health conditions.
This approach is powerful because it follows real people in their everyday lives rather than testing them in a laboratory, making the results more applicable to how people actually live.
This study design allows researchers to see real-world connections between lifestyle choices and kidney stone development over many years. By including genetic information, the study goes beyond just saying ‘healthy habits help’—it shows that healthy habits help some people more than others based on their genetic makeup. This personalized insight is important because it explains why some people can prevent kidney stones through lifestyle changes while others may need additional medical intervention.
This study has several strengths: it included a very large number of participants (146,055), followed them for nearly a decade, and documented over 1,000 actual kidney stone cases, giving researchers plenty of real-world data. The researchers adjusted for many factors that could affect results. However, the study relied on self-reported dietary information, which can be less accurate than direct measurement. Additionally, the UK Biobank participants are primarily of European descent, so results may not apply equally to other populations. The study shows association, not definitive cause-and-effect, so we can’t be 100% certain that diet changes will prevent stones in every individual.
What the Results Show
During the nearly 10-year follow-up period, 1,076 participants developed kidney stones. When researchers compared people with the best diet and lifestyle scores to those with the worst scores, they found a 23% reduction in kidney stone risk. This means that if 100 people with poor diet and lifestyle habits developed kidney stones, only about 77 people with excellent habits would develop them.
The most striking finding involved genetic susceptibility. Among people with low genetic risk for kidney stones (meaning kidney stones don’t run in their families), those with the best diet and lifestyle habits had a 33% lower risk compared to those with the worst habits. This is a substantial difference. In contrast, among people with high genetic risk, the protective effect of good diet and lifestyle was less pronounced, though still present.
The researchers found that the interaction between lifestyle factors and genetic risk was statistically significant, meaning the two factors work together in a measurable way. People without strong genetic predisposition benefit most from lifestyle improvements, while those with genetic susceptibility still benefit but may need additional medical strategies.
The study examined how different components of the Oxidative Balance Score contributed to kidney stone prevention. The score combined dietary factors (antioxidant-rich foods like fruits, vegetables, whole grains, and fish) with lifestyle factors (physical activity, not smoking, moderate alcohol use, and sleep quality). The combined effect of these factors working together was more protective than any single factor alone, suggesting that a comprehensive healthy lifestyle approach works better than focusing on just one aspect.
Previous research has suggested that diet affects kidney stone risk, particularly through calcium, sodium, and fluid intake. This study adds important new information by showing that the overall balance of antioxidative and oxidative factors matters. According to Gram Research analysis, this finding aligns with emerging evidence that inflammation and oxidative stress contribute to kidney stone formation. The study also provides new evidence that genetic factors modify how much lifestyle changes help, which previous studies hadn’t clearly demonstrated.
The study relied on participants self-reporting their diet and lifestyle habits, which can be less accurate than objective measurements. The UK Biobank participants are predominantly of European ancestry, so these findings may not apply equally to other ethnic groups. The study shows association between lifestyle and kidney stone risk but cannot prove that changing your lifestyle will definitely prevent stones in any individual person. Additionally, kidney stone diagnosis may have been missed in some participants who had stones but didn’t seek medical care, which could affect the results.
The Bottom Line
Adopt a diet rich in antioxidants by eating plenty of fruits, vegetables, whole grains, and fish. Maintain regular physical activity, avoid smoking, limit alcohol, and get adequate sleep. These changes appear to reduce kidney stone risk by about 23% overall, with stronger effects (33% reduction) for people without a family history of kidney stones. Confidence level: Moderate to High for general population; people with strong family histories of kidney stones should discuss additional prevention strategies with their doctor.
Anyone concerned about kidney stone prevention should consider these findings, particularly people without a strong family history of kidney stones (who see the greatest benefit). People with a family history of kidney stones should still follow these recommendations but may also need additional medical monitoring or preventive medications as recommended by their doctor. People who have already had kidney stones should discuss these findings with their healthcare provider.
Kidney stone formation is a gradual process. While you might not notice immediate changes, research suggests that consistent healthy habits over months and years reduce your risk. The study followed people for nearly 10 years, suggesting that long-term commitment to these lifestyle changes provides the most benefit.
Frequently Asked Questions
Can diet and lifestyle prevent kidney stones?
Research shows that maintaining a diet rich in antioxidants and healthy lifestyle habits reduces kidney stone risk by about 23%. The benefit is even stronger (33% reduction) for people without a family history of kidney stones, suggesting lifestyle changes are an effective prevention strategy for many people.
What foods help prevent kidney stones?
Antioxidant-rich foods including fruits, vegetables, whole grains, and fish appear protective against kidney stones. The study measured combined dietary factors rather than individual foods, suggesting that eating a variety of plant-based and healthy foods together provides the most benefit.
Does genetics affect kidney stone risk?
Yes, genetics significantly influence kidney stone risk. People with a family history of kidney stones have higher genetic susceptibility. However, even people with genetic risk can reduce their stone risk through healthy diet and lifestyle choices, though the benefit is less pronounced than for those without genetic predisposition.
How long does it take for lifestyle changes to prevent kidney stones?
The study followed participants for nearly 10 years, suggesting that consistent healthy habits over extended periods provide the most protection. Kidney stone formation is gradual, so benefits from lifestyle changes may take months to years to become apparent.
Should I take antioxidant supplements to prevent kidney stones?
This study measured antioxidants from food and lifestyle factors, not supplements. The research suggests getting antioxidants from whole foods like fruits and vegetables is the evidence-based approach. Consult your doctor before taking supplements, as some may increase kidney stone risk.
Want to Apply This Research?
- Track daily antioxidant food intake (servings of fruits and vegetables), weekly physical activity minutes, and lifestyle factors like sleep hours and smoking status. Set a goal of 5+ servings of fruits and vegetables daily, 150+ minutes of moderate activity weekly, and 7-9 hours of sleep nightly.
- Start by adding one antioxidant-rich food to each meal (berries to breakfast, leafy greens to lunch, colorful vegetables to dinner) and schedule three 30-minute activity sessions weekly. Log these in your app to build consistency and see your progress toward kidney stone risk reduction.
- Create a monthly dashboard showing your Oxidative Balance Score based on tracked dietary and lifestyle factors. Compare your score to baseline and set quarterly improvement goals. If you have a family history of kidney stones, share your progress with your healthcare provider during annual check-ups.
This research shows an association between healthy diet and lifestyle habits and reduced kidney stone risk, but does not prove that these changes will prevent kidney stones in every individual. Results may vary based on genetics, overall health, and other factors. If you have a personal or family history of kidney stones, are experiencing symptoms of kidney stones, or are considering significant dietary changes, consult with your healthcare provider or a nephrologist (kidney specialist) before making changes. This article is for educational purposes and should not replace professional medical advice. Individual genetic and health factors may affect how these findings apply to you.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.