Learn what foods to eat more of and what to avoid in order to maintain healthy kidneys.

If you're generally healthy, your kidneys do a decent job of filtering waste and poisons from your body. (And this is without the use of cleanses or detoxes.) Every day, your kidneys work hard to keep your body's fluid, mineral, and salt levels balanced.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, they perform an essential role in your body by filtering a half-cup of blood per minute. Each kidney includes around one million nephrons, which are unique filters that assist eliminate waste from your blood. Any nutrients your body still requires are returned to your bloodstream, while waste and surplus fluid are separated to form urine.

Your kidneys maintain a proper electrolyte balance, allowing your heart to beat and your nerves to send signals. Their work does not end there; the kidneys also produce hormones required for the formation of new red blood cells and strong bones.

Diabetes and high blood pressure are the leading causes of kidney damage, according to the National Kidney Foundation. That indicates that one-third of adults in the United States could benefit from paying more attention to these two bean-shaped organs. Maintaining a kidney-friendly diet will help you accomplish just that.

Even if you don't have kidney disease, it's always a good idea to eat healthful foods that can help your kidneys function properly. "We understand how important nutrition is for kidney health. Fortunately, we don't have to rely on strange detox drinks or unpleasant concoctions to help our kidneys. Catalina Ruz, a registered dietitian nutritionist with Top Nutrition Coaching in Philadelphia, says there are many foods that are good for kidney health. Here are five meals to include—and five to avoid—to show your hardworking kidneys some love.

Even if you don't have kidney disease, eating nutritious foods can help your kidneys operate effectively. We recognize how crucial nutrition is to renal health. Fortunately, we don't have to depend on odd detox drinks or unpleasant concoctions to help our kidneys. Catalina Ruz, a registered dietitian nutritionist at Top Nutrition Coaching in Philadelphia, notes that many meals are beneficial to kidney health.

Here are five meals to eat—and five to avoid—to offer your kidneys some appreciation.

Best Foods for Kidneys

1. Dark Leafy Greens

Greens with dark foliage are "a powerhouse of antioxidants, vitamins C, E and K, and minerals calcium, magnesium, potassium and iron, making them excellent for preventing kidney disease," according to Ruz. "These vegetables combat inflammation and protect against oxidative damage that occurs when the kidneys are overworked," the doctor says.

2. Tart Cherries

The kidneys have tiny, sensitive arteries and veins that might be harmed if blood pressure is high for an extended period of time. Tart cherries are one of the foods that help to maintain healthy blood pressure and kidney function. "Tart cherries are high in vitamin A and antioxidants, which have been linked to lower blood pressure, making them a great choice for a kidney-supportive diet. "Good blood pressure management is critical for avoiding kidney damage," Ruz explains.

3. Tofu

Tofu is a plant-based protein that can help enhance kidney health. Meat, which has numerous nutritional benefits, can be slightly acidic, putting a burden on kidneys that are failing. "Since the kidneys balance our body's pH and remove acids, foods that support this process, like tofu, can be incredibly kidney-supportive," Ruz tells me. "Unlike animal-based protein, plant proteins assist restore the body's pH, avoiding a [possibly dangerous] acidic environment in the body," she explains." This does not imply you have to give up meat.

However, if you want to reduce your meat consumption slightly, tofu can help. Try this quick Tofu and Broccoli Stir-Fry.

4) Flaxseed

High blood sugar levels can eventually harm the kidneys. That is why type 2 diabetes is associated with chronic renal damage. Including high-fiber foods, such as flaxseed, in your diet will help maintain your glucose constant and your kidneys healthy. "This fiber helps maintain stable blood sugar levels, which is crucial for kidney health," adds Ruz.

According to the Center for Disease Control and Prevention, most Americans consume only about half of the recommended daily fiber intake. According to the USDA, two tablespoons of ground flaxseed contain roughly four grams of fiber. Sprinkle some in your smoothie or try our Blueberry-Oat Scones with Flaxseeds.

5) Garlic

This allium is well-known for its health benefits, and we can now add renal health to that list. "Garlic serves as a potent anti-inflammatory agent and has been shown to help reduce blood pressure, both of which are beneficial for kidney function," according to Ruz. "Additionally, garlic helps counteract oxidative damage that can be caused by kidney disease, thus supporting the prevention of further kidney damage," the doctor states. Explore our collection of dozens of Healthy Garlic Recipes.

The Worst Foods For Your Kidneys

1. Dark Sodas

Drinks, particularly dark drinks like colas, have a high concentration of artificial phosphorus. Phosphorus is a nutrient required for good bones, and healthy kidneys can easily remove excess phosphorus from meals. However, Ruz warns that the artificial phosphorus found in black drinks can be harmful to the kidneys. Furthermore, she states, "Dietitians frequently advise avoiding drinking dark sodas, as they are a large source of added sugars. It is best to avoid them in order to maintain kidney health.

2. Frozen Dinners

Frozen dinners are sometimes ultra-processed, and while they are quick and easy to prepare, their sodium content is often excessive. "It is not uncommon for these meals to have more than 1,000 mg of salt per serving. Because controlling salt consumption is critical for renal health, we normally advise against eating most frozen dinners," Ruz explains. The National Kidney Foundation suggests that most people restrict their sodium intake to 2,300 mg per day. Those with renal illness or high blood pressure should limit sodium consumption to 1,500 mg per day.

3. Fast Food

Fast foods are frequently high in saturated fat, sugar, and calories—but lacking in nutrition. "A kidney-friendly diet should include a variety of fruits and vegetables, complex carbs, and lean protein. Fast food, which is high in sodium, saturated fats, and phosphorus, lacks the good components required for kidney function," Ruz notes. "Despite its convenience, it's advisable to limit fast-food consumption," she says.

4. Ultra-processed Cheeses

Not all cheeses are made equal. If you look closely at the product labels on some processed cheeses, you'll notice that they're not just plain cheese--or even real cheese at all. These are commonly referred to as "cheese product." "Even small portions of these cheeses can introduce significant amounts of sodium and unnecessary phosphorus to your body, which is not ideal for maintaining healthy kidneys," according to Ruz. Avoid these and instead choose for natural cheeses like Swiss or Cheddar.

5. Excess Meat

Protein is necessary for cell growth and repair. However, it is easy to receive too much. "Excessive animal protein consumption can be taxing on the kidneys. Animal proteins cause a high quantity of acid in the blood, which the kidneys must strive to remove. "Moderating meat consumption is a considerate approach to kidney health," adds Ruz.

Again, this does not exclude you from eating meat; healthy kidneys can quickly filter out the acid. Meat has little health benefits, but if you're concerned about your kidneys, consult your doctor about how much meat you should consume.

The Bottom Line

There is no single food that is beneficial to your kidneys, nor is there any particular food that can injure them severely. Aim for a balanced diet that maintains your blood sugar and blood pressure under control, since this will benefit your kidney health. Keeping some potentially beneficial foods in mind, such as tofu, tart cherries, and dark leafy greens, as well as focusing on a healthy lifestyle, can help keep your kidneys in good working order for many years.