Learn what to eat more of and what to limit to support healthy kidneys.
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Key Points
- Kidneys filter waste, balance fluids and make hormones; no need for a detox.
- Foods like dark leafy greens, tofu and tart cherries support kidney function.
- Managing blood sugar and blood pressure is key to maintaining kidney health.
If you’re a typically healthy person, your kidneys do a good job of filtering waste and toxins out of your body. (And that’s without the need for cleanses or detoxes.) Your kidneys work hard every day balancing fluid, minerals and salts in your body. They play a pretty important role in your body, filtering a half-cup of blood every minute. Each kidney contains about a million nephrons, special filters that help remove waste from your blood. Any nutrients your body still needs are routed back into your blood, and the waste and excess fluid are separated out to make urine. Your kidneys work to maintain a healthy balance of electrolytes, allowing your heart to beat and nerves to send signals. Their job doesn’t stop there: the kidneys also make hormones that are needed for the production of new red blood cells and healthy bones.
Diabetes and high blood pressure are the top two causes of kidney disease. That means that 1 in 3 U.S. adults would benefit from paying a little extra attention to these two bean-shaped organs. And maintaining a kidney-friendly diet can help you do just that. Even if you’re not living with kidney disease, it’s always a good idea to include healthy foods in your diet that can help your kidneys do their job. “We know how vital nutrition is for kidney health. Thankfully, we don’t need to rely on bizarre detox drinks or unappetizing concoctions to support our kidneys. There are plenty of beneficial foods for anyone keen on kidney care,” says Catalina Ruz Gatica, M.Ss, RDN, LDN. Here are five foods to include to give your hardworking kidneys a little bit of love.
1. Dark Leafy Greens
Dark leafy greens are “a powerhouse of antioxidants, vitamins C, E and K, and minerals calcium, magnesium, potassium and iron, making them excellent for preventing kidney disease,” Ruz Gatica says. “These vegetables combat inflammation and protect against oxidative damage that occurs when the kidneys are overworked,” she adds.
2. Tart Cherries
The kidneys have tiny, delicate arteries and veins that can become damaged when blood pressure is too high for too long. Foods that support healthy blood pressure also support healthy kidneys, and tart cherries are one of those foods. “Rich in vitamin A and antioxidants, tart cherries have been associated with reduced blood pressure, making them an excellent choice for a kidney-supportive diet. Good blood pressure management is crucial for preventing kidney damage,” Ruz Gatica says.
3. Tofu
If you’re looking for plant-based protein to improve your kidney health, grab some tofu. Meat, which has plenty of nutritional benefits, can be a little higher in acid, which can put a strain on kidneys that are struggling. “Since the kidneys balance our body’s pH and remove acids, foods that support this process, like tofu, can be incredibly kidney-supportive,” Ruz Gatica explains. “Unlike animal-based protein, plant proteins help improve the body’s pH, avoiding a [potentially harmful] acidic environment in the body,” she says.
4. Flaxseed
High blood sugar levels, over time, can cause kidney damage. That’s why type 2 diabetes is linked to chronic kidney disease. One way to keep your glucose stable, and therefore your kidneys healthy, is by including high-fiber foods, like flaxseed, in your diet. “This fiber helps maintain stable blood sugar levels, which is crucial for kidney health,” Ruz Gatica says. Two tablespoons of ground flaxseed contain nearly 4 grams of fiber.
5. Garlic
This allium is famous for its wellness benefits, and now we can add kidney health to the list. “Garlic serves as a potent anti-inflammatory agent and has been shown to help reduce blood pressure, both of which are beneficial for kidney function,” Ruz Gatica says. “Additionally, garlic helps counteract oxidative damage that can be caused by kidney disease, thus supporting the prevention of further kidney damage,” she adds.
Our Expert Take
There is no single food that’s best for your kidneys, just as there’s no single food that can cause serious harm to your kidneys. Aim for a balanced diet that keeps your blood sugar and blood pressure in check, which will support kidney health. Keeping in mind certain potentially supportive foods, like tofu, tart cherries and dark leafy greens, and focusing on a healthy lifestyle can go a long way toward keeping your kidneys running well for years to come.