🍵 Tea & Kidney Stones: Sip Your Way to Kidney Wellness

Kidney stones — small, hard mineral deposits — affect about 1 in 11 adults in the U.S., and staying hydrated is one of the best ways to prevent them. But what about tea? Some teas are friends to your kidneys, while others — if overdone — can contribute to stone formation.

Let’s steep into the facts.

☕ The Truth About Tea & Kidney Stones

Many stones (especially calcium oxalate stones) are linked to high oxalate levels in the body. Some teas — particularly black tea — are high in oxalates. According to the Clinical Journal of the American Society of Nephrology, drinking large amounts (like a gallon a day) of strong black iced tea has been linked to kidney stones.

But don’t panic — moderate tea drinking is generally safe, and some teas can even support your kidneys.

🌱 Teas That Support Kidney Health

✅ Green Tea –
Studies (e.g., Frontiers in Pharmacology, 2019) have shown green tea polyphenols may help inhibit calcium oxalate crystal growth. It’s lower in oxalates than black tea and packed with antioxidants.

✅ Herbal Teas –
Many herbal teas have negligible oxalates and can help hydrate you, which keeps urine diluted and reduces stone risk:

• Chamomile – Soothing & anti-inflammatory
  
  
• Nettle leaf – A natural diuretic, supporting kidney detox
  
  
• Hibiscus – Rich in antioxidants, may lower uric acid
  
  

✅ Barley Tea (Roasted Barley) –
Popular in East Asia, it’s caffeine-free, hydrating, and kind to your kidneys.

🚫 Limit: Very strong black tea, excessive amounts of oxalate-rich teas (like strong dark oolongs, too), and sugar-sweetened iced teas.

💧 Tips for Kidney Wellness

📌 Hydrate with at least 2–3 liters of water and herbal/green tea daily.
📌 Limit sodium & animal protein intake, which can stress kidneys.
📌 Add citrus — lemon or lime — to water or tea; citrate helps prevent stones.
📌 Enjoy tea mindfully: keep portions moderate (2–4 cups/day of green/herbal is a good guideline).

✨ Final Sip

Tea, when chosen wisely, can be part of your kidney wellness toolkit — hydrating, healing, and even protective. So pour yourself a mindful cup and toast to your kidney health!