Eat right to keep your kidneys healthy: Foods to embrace and steer clear of
As South Africans, we often take our health for granted until something goes wrong.
Our kidneys filter waste and excess fluid from our blood, regulating blood pressure, producing hormones that control red blood cell production, and maintaining the right balance of minerals and nutrients in our bodies.
In short, your kidneys are the unsung heroes that work tirelessly behind the scenes to keep you healthy.
However, chronic kidney disease (CKD) is a growing problem in South Africa, with an estimated 13% of the population affected.
CKD can lead to kidney failure, which requires dialysis or a kidney transplant to stay alive.
Tragically, many South Africans struggle to access these life-saving treatments due to limited healthcare resources and high costs.
The good news is that CKD is often preventable through early detection and management of risk factors like diabetes, high blood pressure, and obesity.
On the back of Kidney Awareness Week, the first week of September, in South Africa, focus shifted to the importance of kidney health.
And this year it served as a reminder for many to consider small lifestyle changes that could enhance kidney support.
Recent advancements in nutrition science have led to updated dietary guidelines for individuals at risk or living with Chronic Kidney Disease (CKD).
Two prominent figures in this field, Dr Zarina Ebrahim, a registered dietitian and lecturer at Stellenbosch University, and Lynette Cilliers, a registered dietitian at Groote Schuur Hospital, worked together to promote better nutritional support for kidney disease patients.
In the past, those living with CKD faced strict dietary rules that often felt overwhelming.
Cilliers shared: “The liberalisation of the dietary guidelines for CKD patients is now a sparkle of sunshine in a previously doom-and-gloom approach.”
She elaborated, explaining that the shift was from rigid "dos and don'ts" to a more balanced focus on whole foods. This change aims to prevent malnutrition and improve the quality of life for CKD patients.
Cilliers emphasised the importance of returning to basic, healthy eating habits.
This approach not only benefits individuals with CKD but can also positively impact entire households, improving physical, mental, and financial well-being.
While these updated guidelines are beneficial for anyone looking to protect their kidneys, Ebrahim pointed out that those living with CKD require personalised nutrition plans.
These plans should consider the disease stage, health assessments, and ongoing treatments.
“The aim for CKD patients is to reduce the burden on the kidneys through nutrition,” she noted. This involves careful attention to the protein, potassium, phosphate, and sodium levels in their diets.
“Overall, you want to maintain a healthy weight. Your nutrition focus should be on eating a variety of nutritious foods to provide you with the right balance of energy and protein.”
What to eat for kidney health:
Choose lean sources of protein such as skinless chicken, fish and low-fat dairy. Include plant proteins such as beans and lentils.
Prioritise whole grains, fresh vegetables, and fruits, and minimise ultra-processed foods, so families can enhance their overall health.
Whole grain foods such as wholewheat bread, brown rice and oats are good choices as they provide fibre as well as energy.
Foods to avoid for kidney health:
Avoid foods with added salt.
Choose whole foods where possible by limiting foods with additives such as processed and convenience foods, for example, pies, pastries, polonies, and sausages like viennas, crisps, packet soups and takeaways.
Additives contain potassium and phosphate salts which are absorbed much quicker in your bloodstream than from natural food.
“This is problematic when your kidney function is deteriorating since the kidney struggles to excrete these minerals.
“You can flavour your meals with herbs and spices rather than salt. Make sure that you limit or completely avoid alcohol.”
Ebrahim and Cillier’s top tips for looking after your kidney health are:
Move: Exercise is not a punishment; it celebrates that your body can move.
Make it fun. You don't have to hit a gym, dancing in your living room or gardening is also movement.
Choose your liquids wisely: Consider how much sugar or additives are in your drink of choice. Are you hydrating appropriately for your body's needs? Clean, safe water should be your first choice.
Stop smoking: Your kidneys don't like it.
Eat in rather than buying take-outs: This will help you keep to a healthy diet.
Manage your stress: Physical and emotional stress influences our overall health and sleep and has a knock-on effect on how we choose foods.
And lastly, know your numbers: Get regular check-ups on your blood sugar levels, blood pressure and weight. Early diagnosis and management of high blood pressure or diabetes can prevent the progression of kidney disease.