Kidneys are small bean-shaped organs that perform many crucial functions in the body, like removing waste products and excess fluids.

Among the factors that affect their health, diet plays an essential role, and consuming the right foods and nutrients is key to keep our kidneys functioning properly.

Unfortunately, many foods we commonly eat contain substances that can harm our kidneys, especially when eaten in large amounts or when combined with other unhealthy foods.

Here are ten types of foods that you should watch out for if you want to keep your kidneys healthy.

Salt

Salt is essential for the body, but excess salt intake can cause serious harm to the kidneys and blood vessels.

The kidneys play a central role in regulating the body’s salt balance, and when they are overloaded with salt, they have to work harder to remove it, leading to high blood pressure and possible kidney damage over time. The recommended daily intake of salt is under 2,300 milligrams, which is about a teaspoon of salt per day.

Sugar-sweetened drinks

Sugar-sweetened beverages such as soda, energy drinks, and sweetened teas contain high levels of sugar, which can lead to obesity, high blood pressure, and type 2 diabetes, all of which are risk factors for kidney disease.

Moreover, research suggests that drinking more than two sugar-sweetened drinks per day increases the risk of kidney disease by 30%. Drinking water and unsweetened beverages can help protect your kidneys and overall health.

Processed foods

Processed foods like frozen meals, fast food, and packaged snacks are often high in salt, sugar, and unhealthy fats, which can promote inflammation in the body and damage the kidneys over time.

Eating a diet rich in whole, fresh foods like fruits, vegetables, legumes, and whole grains can help lower the risk of kidney disease and improve overall health.

Red meat

High intake of red meat, particularly processed meat like bacon and sausage, is associated with an increased risk of kidney disease and kidney failure.

This is because red meat contains high levels of protein, which can put a strain on the kidneys and lead to the accumulation of waste products in the blood. Plant-based protein sources like tofu, beans, and quinoa are healthier options for kidney health.

Dairy products

Dairy products like milk, cheese, and yogurt are a good source of calcium and other essential nutrients, but high intake of dairy products can increase the risk of kidney stones, especially in people who have a history of kidney stones.

This is because dairy products are high in calcium and oxalate, a compound that can lead to the formation of kidney stones. Moderation is key when it comes to dairy products.

Alcohol

Excess alcohol intake can damage many organs in the body, including the kidneys. Alcohol is a diuretic, which means it increases urine output and dehydrates the body, leading to a build-up of waste products and toxins in the kidneys.

Chronic alcohol consumption can also cause inflammation and scarring in the kidneys, leading to kidney disease and failure over time. The recommended daily limit of alcohol is one drink for women and up to two drinks for men.

Saturated and trans fats

Saturated and trans fats are unhealthy fats that can promote inflammation in the body and damage the blood vessels and kidneys.

Eating a diet high in these fats, often found in fried foods, processed snacks, and baked goods, can lead to high blood pressure, type 2 diabetes, and kidney disease over time. Eating a diet rich in healthy fats like omega-3s, found in fatty fish and nuts, can help protect the kidneys and overall health.

Caffeine

Caffeine is a stimulant found in coffee, tea, chocolate, and many soft drinks. While moderate caffeine intake is safe for most people, high doses of caffeine can increase blood pressure and heart rate, leading to kidney damage over time.

Additionally, caffeine can act as a diuretic and dehydrate the body, leading to a build-up of waste products in the kidneys. The recommended daily limit for caffeine is up to 400 milligrams, which is about four cups of coffee.

Soy sauce

Soy sauce is a condiment popular in Asian cuisine. However, it is high in salt, and consuming large amounts of soy sauce can lead to high blood pressure, fluid retention, and kidney damage over time.

The recommended serving size for soy sauce is one teaspoon, but it is best to choose low-sodium soy sauce, or tamari, which is a gluten-free option.

Kidney beans

Kidney beans are a great source of plant-based protein and fiber, but they are not ideal for people with kidney disease.

This is because kidney beans contain high levels of a substance called purines, which can lead to the formation of kidney stones in people with kidney disease. People with kidney disease should consult a doctor or dietitian before adding kidney beans or other purine-rich foods to their diet.

Conclusion

Eating a healthy, balanced diet rich in whole, fresh foods is key to keeping your kidneys healthy and preventing kidney disease.

Limiting intake of salt, sugar, red meat, dairy products, alcohol, and unhealthy fats can help lower the risk of kidney damage and promote overall health. If you have kidney disease or other health conditions that affect your kidneys, it is best to consult a doctor or dietitian for personalized dietary advice.