8 Foods and Drinks That Support Kidney Health

Your kidneys are bean-shaped organs located just below your rib cage, with one sitting on each side of your spine. The kidneys’ job is to filter your blood and help remove waste from your body in the form of urine. The kidneys also help regulate blood pressure, make red blood cells, and balance the amounts of certain vitamins and minerals in your body. 

What you eat and drink affects how well your kidneys can do their job. A diet that supports kidney health can help keep your kidneys functioning properly. This can protect you from things like kidney disease and kidney stones. 

The best foods for kidney health

Foods and drinks that support kidney health are usually: 

• High in antioxidants, which are nutrients that help protect your cells from damage from free radicals

• High in anti-inflammatory nutrients, such as omega-3 fats

• Low in sodium, since high salt intake can lead to dehydration and/or high blood pressure, both of which are risk factors for kidney disease

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Thankfully, there are many foods that meet these criteria. Here are eight of the best foods for kidney health. 

Note: The foods and drinks included in this list are intended for the prevention of kidney diseases and/or other kidney damage. If you have active kidney disease, it’s a good idea to work with your healthcare team and/or a registered dietitian (RD), since your nutritional needs will be quite different. Working with an RD can help you establish the correct levels of nutrients like protein, sodium, and potassium for your diet.

1. Oily fish

Fatty fish — like salmon, trout, and sardines — are good sources of omega-3 fats, an anti-inflammatory nutrient. Research has shown that inflammation contributes to kidney disease. On the flipside, eating more omega-3 fats — particularly from seafood — is associated with a lower risk of developing chronic kidney disease. 

2. Berries

Berries are full of beneficial antioxidants. Antioxidants help protect your body’s cells from damage caused by molecules called free radicals. When too many free radicals build up in your body, they can cause oxidative stress. Oxidative stress increases your risk for many chronic health conditions, including kidney disease. 

Research suggests that getting antioxidants through your diet can help improve kidney function. And it may slow the progression to kidney failure in people who are at risk.

One of the antioxidants in berries are anthocyanins. These are known for their anti-inflammatory properties. So berries can support kidney health in more ways than one. 

EXPERT PICKS: WHAT TO READ NEXT

• Best drinks for kidney stones: Water, lemon juice, beet juice, and green tea are a few of the drinks that can help kidney stones. See which others to try (and which to avoid).

• How much water should you drink? You’ve probably heard the “rule” about 8 glasses a day. But individual needs vary.

• Best supplements for kidney health: People with kidney disease often need vitamin supplements, including vitamin B complex. See which may be worth trying and which to skip. 

• Drinks that lower blood pressure fast: Maintaining a healthy blood pressure level is important for kidney health. See which drinks may help.

3. Leafy greens

Leafy greens — like lettuce, spinach, and cabbage — are high in folate, which can help the kidneys’ ability to filter blood. Leafy greens are also hydrating. This is important for kidney health, since dehydration can harm kidney function. And, like berries, many leafy greens also provide beneficial antioxidants. 

4. Whole grains

Thanks to their vitamins, minerals, and fiber, whole grains are good for overall health. They’re also excellent for the health of your kidneys.

The fiber in whole grains may help prevent kidney disease. One reason is that fiber improves the health of your gut microbiome. A healthy gut helps the kidneys by:

• Managing toxins that would otherwise need to be filtered by your kidneys

• Reducing inflammation

• Supporting a strong intestinal barrier, which can help prevent harmful substances from entering your bloodstream and putting strain on your kidneys

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Another way fiber helps with kidney health is by helping to regulate blood pressure. One recent study done in China found that people who ate more fiber-rich whole grains had a lower risk of developing chronic kidney disease. 

A few examples of whole grains include: 

• Oats and oatmeal

• Brown rice

• Breads and crackers made from whole-wheat flour 

• Quinoa

5. Low-fat dairy

Studies show that low-fat dairy such as low-fat milk and yogurt may help protect the kidneys from disease in a couple ways: 

• Many dairy products are naturally high in potassium, which may help prevent high blood pressure. 

• Dairy products are linked to a lower risk of Type 2 diabetes. 

Both Type 2 diabetes and high blood pressure are risk factors for chronic kidney disease. 

6. Water

True, water is a drink and not a food. But some beverages earn a spot on this list because of their ability to support kidney health. Water helps the kidneys remove waste from the blood through urine. But if you’re dehydrated, this process doesn't work as well. Severe dehydration can lead to kidney damage. 

There’s no exact amount of water that every person should drink. If you’re not sure whether you’re drinking enough water, check your urine color. It should be light yellow or colorless. If it’s dark yellow, you may be dehydrated.

7. Coffee

Coffee is another drink that may protect against kidney disease. 

One large study looked at coffee consumption in over 14,000 people. Those who drank coffee (in any amount) had a 10% lower risk of developing chronic kidney disease than people who didn’t drink coffee at all. For each additional cup of coffee they drank, the risk of chronic kidney disease was lower by an additional 3%. This is likely because of coffee’s antioxidants and anti-inflammatory properties.

Just be sure not to load up your coffee with sugar and highly processed creamers. Thankfully, there are many ways to create a healthful cup of coffee. 

8. Lemon water

Lemons are high in citrate, a natural substance that makes urine less acidic. Having less acid in your urine decreases your risk of developing calcium oxalate stones — the most common type of kidney stone.

One study found that people with a history of kidney stones who drank ½ cup of fresh squeezed lemon juice daily had fewer new kidney stones. The National Kidney Foundation recommends drinking lemon juice daily to help prevent kidney stones, especially if you’ve had one before.

Are there other foods that support kidney function?

Along with consuming kidney-friendly foods and drinks, you can support the health of your kidneys by taking the following steps: 

• Limiting sodium: Too much sodium, an element in salt, can raise your blood pressure. High blood pressure can cause blood vessels throughout the body — including in the kidneys — to narrow (constrict). This eventually damages and weakens them. You should aim to get no more than 2,300 mg of sodium per day, as recommended by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). 

• Limiting added sugars: Less than 10% of your daily calories should come from added sugars, as per the NIDDK. In a 2,000 calorie diet, that means no more than 200 calories (around 12 tsp of added sugar) per day.

• Keeping an eye on how much protein you eat: Excess protein produces waste that needs to be removed by the kidneys. So eating more protein than you need may cause your kidneys to work harder. The recommended dietary allowance (RDA) for protein is 0.8 g of protein per kilogram of bodyweight per day. For a 160 lb (72.7 kg) adult, this would be about 58 g of protein per day, or about 20 g per meal. 

• Reducing your intake of high-oxalate foods, if needed: If you’ve had calcium oxalate kidney stones, it’s a good idea to limit foods high in oxalates like nuts, peanuts, spinach, miso, and wheat bran. 

• Drinking lots of water: Drinking enough water is the most important thing you can do to prevent kidney stones.

In general, well-rounded eating patterns such as the Mediterranean diet or DASH diet are recommended for kidney health. 

What other lifestyle changes can help kidney health?

In addition to following a healthy diet, the NIDDK recommends protecting your kidneys by:

• Managing conditions that can cause kidney damage, such as Type 2 diabetes and high blood pressure

• Being physically active for 30 minutes or more on most days 

• Sleeping for 7 to 8 hours per night

• Not smoking

• Limiting your alcohol intake 

• Trying to maintain a body weight that’s comfortable for you

• Taking steps to reduce stress, such as through activities like yoga or tai chi

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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