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15 Foods that are Good for Your Kidneys' Health

Team AckoJan 17, 2024

Kidneys are bean-shaped organs present in your lower abdomen. They carry out the functions of regulating blood pressure by secreting hormones, filtering waste materials, balancing fluid, and producing urine.

Just like other organs in your body, kidneys are also prone to damage. Having high levels of blood pressure and blood glucose can damage your kidneys. This can hamper their functioning and lead to Chronic Kidney Disease (CKD).

According to the National Kidney Foundation, CKD affects 10% of the world's population. Taking care of your kidneys' health is thus crucial




Now, to ensure that your kidneys remain healthy, you need to make a few changes in your diet that lean towards being kidney-friendly. For your convenience, here's a list of foods good for your kidneys' health.

1. Bell Peppers

Bell peppers are available in multiple colours and are rich sources of Vitamin C.

They are pretty low in potassium, sodium, and phosphorus and contain a substantial amount of nutrients that make themgood for your kidneys. Additionally, they contain vitamin A, a nutrient that helps build immune function. 

2. Onions

Onions serve as a salt-free alternative to adding flavour to your dishes.

Onions are a rich source of manganese and vitamins B and C. They also have prebiotic fibres, which help maintain the health of your digestive system.

Additionally, they contain natural sulphur compounds and quercetin, which helps your body fight cancer, heart disease, etc.

3. Blueberries

Blueberries are a rich source of several nutrients. They contain sodium, potassium, and phosphorus in low quantities, and for this reason, they are good for your kidneys.

Moreover, they contain antioxidants known as anthocyanins. They help prevent cancers, heart diseases, diabetes, etc.

4. Cabbages

Cabbage contains an impressive amount of minerals, vitamins and plant compounds. They are a rich source of vitamins B, C, and K.

They are also low in potassium, sodium, and phosphorus and thus make for healthy food that's good for your kidneys. In addition, they contain insoluble fibre, i.e., a fibre that helps maintain the health of your digestive system. 

5. Cauliflowers

Cauliflowers are packed with vitamins B6, B9, C, and K. They possess anti-inflammatory compounds and fibre. They also contain other compounds that can assist your body in neutralising toxins. 

Although cauliflowers are good for your kidneys, they should be consumed in moderation because they contain some amount of phosphorus and potassium.

6. Arugula

Arugula is a green-leafy food that's good for your kidneys as it contains a very low amount of potassium.

It also contains nitrates that help reduce blood pressure. Besides this, arugula is rich in manganese, vitamin K, and calcium, and hence it helps maintain bone health.

7. Red Grapes

Red grapes are high in vitamin C and antioxidants known as flavonoids. Flavonoids help lower inflammation and the risk of cardiovascular diseases.

Besides this, they contain resveratrol, a type of flavonoid that helps prevent diabetes and cognitive deterioration.

8. Egg Whites

Egg whites are a much healthier alternative to egg yolks as they are a source of kidney-friendly protein.

Egg whites are good for the kidneys of those who undergo dialysis regularly and require a diet high in protein but low in phosphorus.

9. Garlic

Garlic is another food that serves as a sodium-free alternative to packing your dishes with flavour. It is a rich source of manganese, vitamins B6 and C. It also contains anti-inflammatory sulphur compounds.

In addition, garlic possesses a compound known as allicin. Allicin is quite helpful in reducing hypertension and improving renal dysfunction. So, overall, garlic is healthy and good for your kidneys.

10. Olive Oil

Phosphorus-free olive oil is good for your kidneys. It is high in antioxidants and contains oleic acid, a monounsaturated fatty acid that possesses anti-inflammatory properties and remains stable even at high temperatures.

It helps prevent heart diseases, cancer, and reduces high cholesterol levels.

11. Buckwheat

Buckwheat is a healthy alternative to whole grains, as it is not high in phosphorus content, unlike the former. It is gluten-free and packed with nutrients like iron, vitamin B, and fibre, which makes buckwheat good for your kidneys.

12. Bulgur

Bulgur is another healthy alternative to whole grain wheat products as it contains potassium and phosphorus content in low quantities. It is high in nutrients like iron, manganese, magnesium, etc.

Moreover, it is a rich source of dietary fibre and plant-based protein and hence qualifies as a food that is good for your kidneys.

13. Radish

Radishes are peppery and crunchy kidney-friendly vegetables.

They are pretty low in sodium, phosphorus, and potassium but high in essential nutrients like vitamin C, which possesses an antioxidant that lowers your risk of cataract and heart diseases.

14. Macadamia Nuts

Unlike most nuts, macadamia nuts are low in sodium and phosphorus and thus make for delicious alternative food that is good for your kidneys.

They are also rich sources of:

  • Copper

  • Magnesium

  • Vitamin B

  • Iron

15. Pineapples

Pineapples, unlike fruits like bananas, oranges, etc., are low in potassium and sodium and hence are good for your kidneys.

Additionally, pineapples are high in fibre, manganese, and bromelain, an enzyme that improves fluid circulation and wound healing, and decreases inflammation.

Foods to avoid for better kidney health

It’s best to steer clear from these foods:

  1. Highly-processed foods that are loaded with sodium

  2. Foods with high-fat content

  3. Alcoholic beverages 

  4. Certain kinds of breakfast cereals

  5. Canned food with high-salt content

  6. Cold-cut meats

Summing Up

Since you now know about foods that are good for your kidneys, here's another precaution you should take for CKD.

Regardless of whether you suffer from CKD or are at risk of having it, you should invest in a health insurance plan.

Since the treatment for CKD can be quite expensive, having a health insurance plan can help you deal with the financial burden more easily.

Besides this, a health insurance plan will enable you to consult leading doctors, undergo advanced testing for CKD, and avail quality medical facilities from top-notch hospitals.

If you are interested in learning more about the benefits of purchasing a health insurance policy, visit ACKO or check out the health insurance plans.


Frequently Asked Questions

What are the signs of CKD?


The signs of CKD include the following:

  • Nausea

  • Sleeping problems

  • Shortness of breath

  • Muscle cramps

  • High blood pressure

  • Swelling up of ankles and feet

  • Chest pain

  • Urinating unusually less

What foods are hard on the kidneys?


The following foods are not kidney-friendly and can be hard on the kidneys:

  • Dark-coloured sodas

  • Avocados

  • High-fat dairy

  • Canned food

  • Fast food

  • Whole wheat bread

  • Processed meat

  • Brown rice

  • Bananas

  • Raisins and dates

Which juice is good for the kidneys?


Organic cranberry juice is extremely good for your kidneys. It can stop bacteria from attaching themselves to your kidney's walls and thus prevent the development of an infection in your kidneys.

What are the best vitamins for kidneys?


Vitamins D, B, B9, and B12 are vitamins that are best for your kidneys.

Is coffee good for your kidneys?


Coffee contains several antioxidants that have a protective effect on your kidneys. In fact, according to a study, drinking coffee in moderation can help lower the risk of developing CKD.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.


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