6 Foods That Are Good for Your Kidneys, and You

By: Matthew Love, M.D.

The kidneys are the third most important organ in the human body, yet many people have no idea
where they are. Fewer likely know what to feed them.
Everything we eat affects our kidneys, because they filter waste from everything that enters our bodies.
In playing this role, your kidneys regulate essential vitamins and nutrients including protein, potassium,
and sodium, as well as the amount of water, electrolytes, and minerals in your body.
To those who live with chronic kidney disease or other kidney illnesses, food choices are especially
consequential. One-third of U.S. adults are at risk of kidney disease, reports the National Kidney
Foundation. Your kidneys also are susceptible to kidneys stones, urinary tract infections, and cancer.
When making your shopping list or dining out, choosing foods that are good for the kidneys could help
limit this risk.

Foods Your Kidneys Crave

Your kidneys should be fed well because they have a big job. Every 30 minutes, they clean all of the
blood in your body – nearly 200 quarts a day. They then pass the waste to the bladder as urine, while
clean blood is returned to circulation in your veins.
The following food groups can help improve your kidneys’ ability to do this job.

1. The veggie rainbow – The color of produce indicates different nutritional profiles, so mix them
   up. Broccoli, bell peppers, leafy greens, and carrots are all high in antioxidants that improve immunity, reduce inflammation, and help control blood sugar. Some veggies might be richer in vitamin C, while others in vitamins A, B, or K (important to manage bleeding).
2. Sweet fruitions – Almost all fruits are good for the kidneys because they burst with fiber, vitamins, and (yes) antioxidants. Easy-to-eat options include apples, berries, oranges, and cherries. Be cautious of eating bananas if you have kidney disease, however: They are high in potassium, and your kidneys will have trouble filtering it out. Try pineapple instead.
3. Plant proteins – Many proteins that grow from the earth, including beans, seeds, and nuts, are low in fat and high in fiber, which regulates blood sugar and makes the kidneys’ job easier. Tofu, nuts, flax, and chia seeds also pack the healthy fat omega-3. Note: Chia seeds are high in oxalates, a contributor to kidney stones, so eat them with high-calcium foods.
4. Certain animal proteins – When your body metabolizes animal proteins, it produces more waste for your kidneys to filter, so be mindful of the amount and kinds of proteins you get. Choose lean fuel such as skinless chicken, fish and shellfish, eggs, and low-fat yogurt.
5. Whole grains – A reliable source of fiber, vitamins, and important minerals such as magnesium and zinc, whole grains can help you manage weight while maintaining energy. Studies show that whole grains provide benefits for treating and managing kidney disease.
6. Spices – Rich in antioxidants and minerals while low in salt, spices are a kidney-healthy way to elevate food flavor, smell, and appearance. Spices are a nourishing addition for those living with kidney conditions, including stones.

The takeaway: Foods that are good for the kidneys tend to be low in salt, high in antioxidants, and lean.

Common Symptoms of Kidney Diseases

To recognize the symptoms of kidney illness, it helps to know where they are. If you place your hands on
your waist, thumbs forward, and fan your fingers across your back, they’ll cover kidney territory. This
explains why many kidney ailments present themselves as a pain in the lower back, typically on one side.
Yet of the one in seven U.S. adults who have kidney disease, 90% do not know it, according to the
National Kidney Foundation. The following conditions can contribute to kidney disease:

Stones – Characterized by severe pain, kidney stones are an accumulation of minerals that bind
when your kidneys lack fluid to dilute and flush them out. If a stone blocks waste from leaving the
kidney, a damaging infection could develop.

Urinary tract infection (UTI) – At least 50% of women and one in 10 men experience at least one
UTI. The infection almost always occurs in the urethra and bladder, but can spread to the kidneys,
causing severe pain in the lower back, nausea, and fever.

Cancer – Kidney cancer, when cells mutate and grow into tumors that overwhelm healthy cells, is
among the 10 most common forms of cancer in men and women, although men are two to three
times more likely to develop it. Kidney cancer can increase your risk of kidney disease, and vice
versa.

Invite Your Kidneys to the Table

What you eat can help reduce the risk, and manage the symptoms, of these conditions. The best part is
the foods that are good for the kidneys also are good for your heart, brain, digestion, and even sleep.
Now that you know where your kidneys are, give them a good pat after your next healthy meal.
Want to learn more? Read our blog, “Is It a Kidney Stone, or Something Else?” here.