8 Foods and Drinks That Support Kidney Health

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The health of your kidneys, like the rest of your body, is partially determined by your diet. What you choose to eat and drink plays an important role in how well the kidneys can do their job.

What are the kidneys, and why are they important?

The kidneys are bean-shaped organs located just below the rib cage. There are two kidneys, one on each side of your spine.

Kidneys play an important role in the body. Theyfilter the blood and remove waste from the body through urine. When they filter the blood, they remove acid, creating a healthy pH and balancing the amount of water and minerals (sodium, phosphorus, potassium, calcium) in it.

The kidneys also make hormones that help regulate blood pressure, generate red blood cells, and keep bones healthy. So, as you can see, they're essential organs.

What makes foods good for kidney health?

Whole, minimally processed foods without too much sodium are the best things you can eat for kidney health. In general, a balanced diet filled with vegetables, fruit, whole grains, and lean-protein sources is your best bet for disease prevention, including kidney disease.

Well-rounded eating patterns such as the Mediterranean diet or DASH diet are recommended for kidney health. Specifically, foods that are rich in vitamins, certain minerals, anti-inflammatory antioxidants (such as fruits and vegetables) and omega-3 fats (such as fish) support these vital organs.

It's also important to not overdo it on sodium or protein. Eating about 30 to 40 grams of protein per meal is plenty. Excess protein produces waste that needs to be removed by the kidneys. So eating more protein than you need may cause your kidneys to work harder.

Too much sodium, an element in salt, can raise blood pressure, so it's best to stick to less than 2,300 mg day. High blood pressure can cause blood vessels in the kidneys (and throughout the body) to constrict, which eventually damages and weakens them.

If you are prone to kidney stones, drink lots of water and watch your intake of sodium, calcium, and animal proteins like meat and poultry. If you've had calcium oxalate kidney stones, reduce your intake of high-oxalate foods, such as nuts, peanuts, spinach, and wheat bran.

If you already have kidney disease, you will likely receive guidelines from your healthcare team about following a renal diet, which will help control the levels of protein, sodium, potassium, and phosphorus in your food choices. Controlling these nutrients helps control the buildup of waste and fluid in your blood, so your kidneys do not have to work as hard.

The best foods and drinks for kidney health

Foods that support kidney health have several things in common. They are high in antioxidants or vitamins and contain anti-inflammatory ingredients, such as omega-3 fats. They are also low in sodium. High salt intake is an established risk factor for kidney function decline, which is likely linked to high-salt diets raising blood pressure levels.

For our below list of eight foods and drinks with kidney benefits, we've chosen whole, rather than ultra-processed, foods. These foods can help you reach goals outlined by the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK) for protecting kidney health, including consuming less than 2,300 mg of sodium each day and ensuring that less than 10% of your daily calories come from added sugars.

Note: These foods and drinks are meant for kidney disease prevention. If you have active kidney disease, work with a dietitian to establish the correct levels of protein, sodium, potassium, and phosphorus in your diet.

Oily fish

Fatty fish such as salmon, trout, mackerel, and sardines are good sources of omega-3 fat, which is a known anti-inflammatory nutrient. The National Kidney Foundation recommends having fish at least twice a week to help lower the risk of kidney disease, especially in people with Type 2 diabetes.

Berries

Whether it's blueberries, strawberries, or raspberries, berries contain beneficial antioxidants, such as anthocyanins. These antioxidants have anti-inflammatory properties and help protect heart health and kidney health.

Leafy greens

Salad greens such as romaine, kale, spinach, cabbage, and arugula are low in calories, hydrating, and high in vitamins and antioxidants.

If you need to watch your mineral levels, go with arugula and cabbage, which are nutrient-dense greens that are lower in calcium, potassium, phosphorus, and sodium. Spinach and kale are high in potassium, which is safe for people looking to support kidney health but not those who are already affected by chronic kidney disease.

Whole grains

Boasting a host of vitamins, minerals, and fiber, whole grains such as oats, barley, whole wheat, brown rice, and quinoa are good for digestive and overall health. If you are watching your mineral intake, opt for buckwheat or bulgur (cracked wheat), which are lower in potassium, sodium, and phosphorus than grains like quinoa and oats.

Red peppers

Red peppers are high in vitamin C, a known antioxidant. They also contain vitamin A, a nutrient that's part of normal immune function. They are also lower in potassium than some other vegetables, so they are suitable for people with kidney disease to eat.

Low-fat dairy

Studies show that low-fat dairy, such as nonfat or reduced-fat milk and yogurt, can lower the risk of chronic kidney disease. Work with your dietitian if you already have kidney issues, since some dairy foods are high in protein, potassium, and phosphorus.

Water

Water helps the kidneys remove waste from your blood through urine. If you are dehydrated, this process works less efficiently, and severe dehydration can lead to kidney damage.

There's no exact amount of water that every person should drink. But, in short, you should drink when you're thirsty. If you're not sure if you're drinking enough water, check your urine color. It should be light yellow or colorless; if it's dark yellow, you may be dehydrated.

Coffee

On the subject of hydration, it's good to know that coffee is also a good option for the kidneys. Studies show that coffee potentially has a protective effect against kidney disease, especially if the coffee is filtered and is lower in sugar.

What else can you do for kidney health?

The NIDDK recommends protecting your kidneys by:

• Managing health conditions that cause kidney damage, such as Type 2 diabetes and high blood pressure

• Being physically active for 30 minutes or more on most days

• Sleeping for 7 to 8 hours

• Not smoking

• Limiting alcohol intake to no more than two drinks a day for men and one drink for women

• Trying to maintain a healthy body weight

• Taking steps to reduce stress, which could be through activities such as yoga or tai chi

• Taking medications as prescribed

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