The kidneys remove bad stuff from your system, filtering all the blood in your body while managing your blood pressure and eliminate waste. Being mindful of what you consume can potentially help your kidneys.
Following a kidney-friendly diet can help them stay healthy. This is especially important given how common chronic kidney disease is: the U.S. Centers for Disease Control and Prevention estimates that at least one in seven American adults have it, and as many as 9 in 10 American adults don’t even know they have CKD.
A CNET investigation said 77% of American adults have experienced sticker shock at grocery stores, with the costs of dining out also among their top concerns. If you’re considering eating more at home, why not focus on eating foods that support your kidney health?
Kidney health problems have become common in recent years, and you can find frequent discussions online about adjusting your diet to be more kidney-friendly. In a recent Reddit thread, users discussed dietary restrictions, with many bringing up the lack of clear guidelines and conflicting advice regarding kidney health. The common conclusion was that you should see a dietitian, especially if you have an existing illness, which we also recommend. However, if you’re simply looking to adjust your diet to avoid kidney problems, we’ve put together this list of foods that can help support kidney health.
Although eating certain foods won’t protect your kidneys from damage, it can help you maintain a balanced diet as part of a healthy lifestyle. The following foods are great options to consider, especially if you want to support your kidney health.
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13 Best Superfoods for Kidney Health
1. Cabbage
This nutrient-rich vegetable is low in potassium and sodium while containing fiber, vitamins C and K and more.
Plus, cabbage is versatile. You can use it in salads and salads, as a wrap for tacos, sandwiches and more.
2. Oily fish
Fish provides protein and when you choose an oily fish like tuna, salmon or trout, you are also consuming omega-3 fatty acids. Omega-3 fats can help reduce levels of fats (triglycerides) in the blood and may also lower blood pressure, according to the National Kidney Foundation.
If you have CKD, you may need to monitor the phosphorus and potassium levels of the fish you choose. The National Kidney Foundation offers a chart you can use to determine levels in specific types of fish. Even with this information available, it is still best to consult your doctor when considering health and wellness changes.
3. Peppers
Like cabbage, peppers contain many good nutrients with low levels of potassium. With them you get vitamins B6, B9, C and K, as well as fiber. They also provide antioxidants.
You can slice them and eat them with dips or roast them and add them to meals.
4. Cranberries
Cranberries help prevent urinary tract infections. Although they usually stay in your bladder, they can travel to your kidneys, making kidney problems worse. Fortunately, consuming cranberries regularly can help you avoid this unfortunate situation.
Additionally, cranberries contain antioxidants that can help fight inflammation and may improve your heart and digestive health. Turns out, these tart berries aren’t just for the Thanksgiving table.
5. Blueberries
We’ve discussed some of the best foods for kidneys, but you can go further. What foods help repair kidneys? Blueberries deliver.
Blueberries are healthy, with high levels of antioxidants and plenty of vitamin C and fiber. They can also help reduce inflammation and promote bone health, preventing some of the problems that can occur with CKD.
6. Dark Green Vegetables
There are many reasons to turn to dark leafy greens like spinach or kale. They provide so many nutrients that they can help you get essential vitamins and minerals, as well as provide immunity-boosting benefits.
Green vegetables can contain a decent amount of potassium. If you have CKD, talk to your doctor before adding more to your diet.
7. Olive oil
Rich in antioxidants and healthy fatty acids, olive oil can improve overall well-being. A Harvard University study found that this substance could reduce cholesterol levels and the risk of cardiovascular disease, dementia and certain types of cancer.
Beyond all that, it can help you add flavor to dishes without resorting to salt or butter. To get more antioxidants, choose virgin or extra virgin olive oil, unrefined or cold-pressed.
Learn more: You’re about to ruin Thanksgiving dinner with the wrong cooking oil
8. Garlic
Another antioxidant-rich and anti-inflammatory food, garlic contains a specific compound called allicin. For people with CKD, allicin – an active compound found in garlic – has been just as effective in protecting kidney health as a prescription medication. If you’re looking for the best foods for your kidneys, garlic has to be on the list.
Plus, it’s a great way to add flavor when you’re skimping on salt.
9. Onions
Related to garlic, onions are another great, salt-free way to add flavor (bonus points if you saute them in olive oil). Onions also provide important nutrients like vitamins B6 and C, manganese and copper.
They also contain quercetin, a chemical that may help your body fight cancer, and organic sulfur compounds that may reduce the risk of high blood pressure, stroke, and heart disease.
10. Cauliflower
Cauliflower provides crunch and lots of vitamins C, B6, B9 and K, as well as fiber. It also contains compounds that your body can use to neutralize certain toxins, which is a big help when your kidneys aren’t doing their best job of filtering.
Cauliflower, however, contains potassium and phosphorus. So even though it’s on the list of kidney-friendly foods, people with CKD may want to moderate their intake.
11. Egg whites
Egg whites are particularly recommended for people suffering from kidney problems. They allow you to increase your protein levels, which can be important in advanced CKD, especially if you are on dialysis.
12. Arugula
Arugula is packed with nutrients your body needs like magnesium, iron, calcium, and vitamins A, B9, C, and K. Plus, it’s rich in antioxidants and contains glucosinolates, which may help your body protect itself against various types of cancer.
You can eat arugula raw (it’s a great salad base), but you can also sprinkle it on whatever you’re making. It is excellent on pizzas, in omelettes and with pasta for example.
13. Apples
Apples provide cancer-fighting quercetin and fiber that may help keep cholesterol and blood sugar levels at healthy levels. They also contain lots of antioxidants.
Best of all, they’re easy to incorporate into your diet. Leave a bowl of apples on your counter and you’ll have a kidney-healthy grab-and-go snack whenever you need it.
No, kidney-friendly foods cannot reverse existing kidney damage, but they can help slow the progression of kidney disease and support overall kidney function. A balanced diet reduces the workload on your kidneys but it must be followed according to the medical advice of your doctor.
Not necessarily. If you don’t have CKD or your potassium levels are normal, potassium-rich foods like bananas and potatoes are generally considered good. People with CKD should work with their doctor and dietitian to determine their specific potassium limits before changing their diet.