World Kidney Day 2025: Keep your kidneys healthy with this expert-approved diet guide

Diet guide: Leafy greens and vegetables such as spinach, fenugreek, amaranth, lettuce, cauliflower, cucumber, and green beans are all rich in vitamins, antioxidants, and mineral (Image: Canva)

The functioning of kidneys, the bean shaped organ, is to excrete waste like urea from the body. They also aid in erythropoiesis, which is the formation of red blood cells in the bone marrow. If the kidneys are unhealthy, they can lead to various other illnesses. Since the kidneys filter waste, excess fluids, and toxins from the body, any dysfunction can cause problems like high blood pressure, fluid retention, electrolyte imbalances, anemia, bone disorders, and even heart disease.

Maintaining kidney health is essential for keeping you healthy and preventing chronic kidney disease. According to Journal of Ayurveda and Integrated Medical Sciences, (JAIMS) Chronic Kidney Disease (CKD) is a long-term condition where the kidneys gradually lose their ability to function due to a continuous decline in nephron count.

Since CKD is irreversible, early detection is crucial. Risk factors include hypertension, diabetes, autoimmune diseases, older age, family history of kidney disease, previous kidney damage, protein in urine (proteinuria), and structural issues in the urinary tract.

Also read | World Kidney Day 2025: Stay hydrated, eat right, cut down on salt to prevent chronic kidney disease

Many believe the kidneys store the body’s essential life energy, says Dr Mickey Meha, Global Holistic Health Guru and Spiritual Life Coach. “Functionally, the kidneys serve as nature’s filtration system, cleansing your blood and eliminating toxins. They work tirelessly to maintain balance within the body and ensure a smooth flow of vital energy,” he adds.

Nutrition, suggests Dr Meha, plays an important role in maintaining kidney health. “Nurturing kidney health requires  proper nutrition. Therefore, consuming the right foods can help improve kidney function, reduce inflammation, and support a balanced internal environment,” he adds.

Dr Meha suggests adding these powerhouse foods in your daily diet to boost kidney health:

Natural cleansers: Vegetables act as natural cleansers. “Leafy greens and vegetables such as spinach, fenugreek, amaranth, lettuce, cauliflower, cucumber, and green beans are all rich in vitamins, antioxidants, and minerals. These nutrient-dense vegetables help combat inflammation, regulate blood sugar and support the kidneys in their filtering process while being naturally low in sodium,” says Dr Meha.

Diet tips: Eat immunity packed vegetables like carrots, sweet potatoes, ginger, turmeric, beets, and yams, to protect your kidneys (Image: Canva)

Root vegetables:  These are known to strengthen your body and contribute to the well-being of your kidneys. “Root vegetables have anti-inflammatory compounds and essential nutrients that boost the kidney function. Eat immunity packed vegetables like carrots, sweet potatoes, ginger, turmeric, beets, and yams, to protect your kidneys,” he suggests.

Fruits promote healing: Fruits like pomegranates, apples, berries, citrus fruits, and cherries are packed with antioxidants, fibre and vitamin C. “Pomegranates, in particular, are packed with folate, potassium and vitamin K, and are known to reduce inflammation and promote cellular healing,” he says.

Nuts, seeds and herbs for immunity: Chia seeds, flaxseeds, walnuts, pecans and macadamia nuts are excellent sources of heart-healthy fats, omega-3 fatty acids, plant sterols and minerals like phosphorus and potassium. All of these are vital for kidney health and reduce inflammation. Also, certain herbs and spices help to regulate and boost immunity. “Oregano, mint, tulsi and chakra phool may prevent imbalances that strain the kidneys,” Dr Meha suggests.

Healthy fats for nourishment: Healthy fats from avocados, olive oil and homemade ghee nourish the body. Other foods good for kidney health include lentils, beans and plant-based proteins.

Hydration benefits: Coconut water, rich in potassium and electrolytes, helps in hydration and optimal kidney function. You can also drink cranberry juice, green tea, lemon water, beetroot juice and cucumber juice to stay hydrated, combat inflammation, remove toxins and keep your kidneys healthy.

Foods to avoid for kidney wellness:

To prevent excessive strain on the kidneys, it is essential to limit certain foods, says Dr. Meha and shares an array of foods to avoid:

Health risks of processed foods: Packaged and processed foods, ready-to-consume soups, cereals, salty snacks and junk food can increase blood pressure, and negatively impact the functioning of kidneys (Image: Canva)

Avoid excess sodium: High-sodium foods such as packaged and processed foods, ready-to-consume soups, cereals, salty snacks and junk food can increase blood pressure, and negatively impact the functioning of kidneys.

Limit potassium intake: If kidney functioning is impaired, it is essential to moderate the intake of potassium-rich foods. “Blood parameters indicating kidney dysfunction may require limiting bananas, oranges, coconut water and potatoes to prevent potassium buildup,” he shares.

Reduce phosphorus levels: High-phosphorus foods like processed meats, dairy, sodas and aerated drinks can weaken bones and contribute to cardiovascular disease. Additionally, red and processed meats, high in protein and trans fats, increase kidney workload and promote inflammation.

Control sugar intake: Sugary foods and beverages increase the risk, as excess sugar can lead to diabetes and hypertension, two major risk factors for kidney disease.

Adopt healthy practices:

Follow healthy habits such as walking barefoot on grass, spending time in the early morning sun, practicing meditation and engaging in deep breathing exercises that help in cleansing, stress reduction and cellular rejuvenation. These habits allow the body to function in its natural rhythm, promote longevity, immunity and vitality.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.