Between removing waste, filtering out extra fluid, regulating blood pressure, and converting vitamin D into a usable form, healthy kidneys are vital to life. Fortunately, many diet and lifestyle factors may help preserve your kidney function. Whether you have chronic kidney disease (CKD) or not, learn four dietary adjustments you can make to protect your kidneys.* 

Cut back on Meats

Research shows that Americans consume twice the amount of protein they need, and most comes from meat. Byproducts of protein can put extra stress on the kidneys, whether you have kidney disease or not. Two suggestions to help you cut back on protein include:

• Meatless Mondays will not only help you cut back on protein, but you will also have an opportunity to use vegetables as the main course and get more variety in your diet. 
• Limiting animal protein portions to 3 ounces, which is approximately the size of a deck of cards in cooked meats and the size of a checkbook in cooked fish. 

Increase Your Fiber Intake

Consuming at least 25-30 grams of fiber daily is beneficial for heart, gastrointestinal, and kidney health. Fiber helps to improve insulin sensitivity and reduce inflammation, which are two important factors for kidney health. Foods naturally high in fiber include: 

• Lentils and beans
• Broccoli
• Berries
• Avocado
• Popcorn
• Apples
• Dried fruit

Cut Down on Soda

Most sodas contain excess sugar that increases your glucose (blood sugar) levels and eventually will damage the blood vessels in your kidneys. Moreover, many dark sodas are high in phosphorus, which has also been associated with kidney damage. 

Research shows an 18% increased risk of CKD with every additional weekly serving of sugar-sweetened beverages like soda and juice. If you are craving some sweetness in your beverage, try adding fresh fruit to your water or brewing a fresh herbal tea. 

Pass on the Salt 

The American diet is filled with excessive amounts of sodium. Between being used in table salt, different seasonings, and as a preservative in many foods, too much sodium can cause damage to your body and kidneys. Excess sodium may cause increased blood pressure throughout your body and kidneys. Over time this can cause kidney damage. Some of the most common culprits of high sodium in the American diet include:

• Store-bought bread
• Soups
• Deli meats
• Chips
• Frozen meals 

*Stewart, J. (2021, June 14). 4 Foods That Can Help Protect Your Kidneys. Yahoo Life. https://www.yahoo.com/lifestyle/4-foods-help-protect-kidneys-214615808.html