Chronic kidney disease (CKD) is a long-term condition where the kidneys gradually lose their ability to filter waste and excess fluids from the blood effectively. This leads to the buildup of toxins in the body, which can cause serious health problems, including high blood pressure, anemia, bone disease, and heart complications. CKD typically progresses over time and can eventually lead to kidney failure, requiring dialysis or a kidney transplant. Early stages often show no symptoms, making routine screening important for those at risk. Managing blood pressure, blood sugar, and lifestyle factors can help slow disease progression and protect kidney function. Approximately 35.5 million Americans are affected by CKD, with about 815,000 living with kidney failure. The disease is slightly more prevalent in women (14%) compared to men (12%).
What Are Causes and Risk Factors of Kidney Disease?
The leading causes of CKD are diabetes and high blood pressure, accounting for nearly two-thirds of cases. Other risk factors include:
- Heart disease: Individuals with heart conditions are at increased risk.
- Obesity: Excess weight can lead to diabetes and hypertension (high blood pressure).
- Family history: A family history of kidney disease elevates risk.
- Age: Risk increases with age, particularly after 60.
- Ethnicity: African Americans, Hispanics, and Native Americans have higher susceptibility.
How Do You Reduce Risk of Kidney Disease?
To mitigate CKD risk, there are some strategies that can be taken into consideration.
- Manage Blood Sugar and Blood Pressure: Regular monitoring and control are vital.
- Adopt a Kidney-Friendly Diet: Limit sodium, saturated fats, and added sugars.
- Exercise Regularly: Physical activity helps control weight and blood pressure.
- Avoid Smoking and Excessive Alcohol: Both can exacerbate kidney damage.
- Regular Screenings: Especially important for high-risk groups.
CKD poses significant health challenges but is largely preventable through lifestyle modifications and regular medical care.
Nutrients for Kidney Disease
Learn more about all of the nutrients linked to risk of kidney disease, the other ways these nutrients improve our health, and the best food sources of each of them!
How Do Nutrients Improve Kidney Health?
A Nutrivore approach emphasizes nutrients that help the body function at its best—including those that support healthy kidney filtration, fluid balance, and metabolic regulation. Current research highlights the following nutrients for kidney health and kidney-stone prevention, along with food sources to help you incorporate these nutrients through your diet.
| Nutrient | How it Supports Kidney Health | Top Food Sources |
|---|---|---|
| Vitamin B2 (Riboflavin) | Low riboflavin intake is associated with a significantly increased risk of developing chronic kidney disease, with individuals in the lowest intake category nearly three times more likely to progress to advanced CKD. | Top food sources include organ meat, mushrooms, leafy greens, eggs, dairy products, almonds, yeast, legumes, and squash. |
| Vitamin B6 | Higher vitamin B6 intake may reduce kidney stone risk, with observational and controlled studies showing reductions in urinary oxalate and stone formation, though evidence remains too limited for formal clinical recommendations. | Food sources include fish, leafy greens, root vegetables, bananas, chickpeas, red meat, poultry, sunflower and pumpkin seeds, and fortified cereals. |
| Vitamin C | Higher vitamin C status is associated with lower CKD risk, reduced albuminuria, better eGFR, and lower probability of disease in older adults; high dietary intake is also linked with substantially reduced CKD incidence. | Found in citrus fruits, kiwis, berries, red peppers, guavas, papayas, broccoli, Brussels sprouts, tomatoes, cantaloupe, leafy greens, and adrenal-rich organ meats. |
| Calcium | Although high urinary calcium increases stone risk, dietary calcium is protective: higher calcium intake significantly lowers calcium-oxalate stone risk and reduces recurrence, likely by binding oxalate in the gut and reducing absorption. Calcium supplements, however, may increase stone risk in some cases. | Sources include dairy (especially low-fat), bone-in sardines, Brassica vegetables (kale, collards, bok choy, broccoli, cabbage), seaweed, beans, and calcium-fortified foods like orange juice or soy milk. |
| Copper | Higher dietary copper intake is associated with a lower risk of kidney stones, with the highest intake group showing a 15% reduction in stone formation risk. | Excellent sources include oysters and shellfish, legumes, nuts, seeds, organ meats, sweet potatoes, salmon, tempeh, dark chocolate, avocados, and mushrooms. |
| Potassium | Potassium lowers stone risk by decreasing urinary calcium excretion, with large cohort studies showing up to a 56% reduction in symptomatic kidney stones among those with the highest potassium intake. Potassium citrate also reduces recurrence in stone-formers under medical supervision. | Top sources include leafy greens, cruciferous vegetables, melons, bananas, apricots, plums, prunes, oranges/orange juice, potatoes, sweet potatoes, squash, avocados, mushrooms, legumes, nuts, seeds, and low-fat dairy. |
| Sodium | High sodium intake worsens kidney disease progression by impairing filtration, increasing blood volume, elevating blood pressure, and causing tissue damage; it also increases urinary calcium loss and raises kidney stone risk. Low-sodium diets do not appear to change CKD mortality but do improve medication responsiveness and halve recurrence in calcium-oxalate stone-formers. | Highest from processed/salted foods (soups, cured meats, salted nuts, pickles, olives, breads, packaged snacks, fast food, canned foods), soy sauce and dressings; natural sources include seafood, seaweed, fish eggs, spinach, celery, chard, beets, carrots, milk, and baking soda. |
Nutrients for Kidney Disease
Nutrients for Kidney Disease explains all the nutrients that matter most for the health of your kidneys! This e-book is exclusively available in Patreon!
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Benefits of a Food-Based Approach
A nutrient-focused, whole-food approach can play a supportive role in managing many health conditions, especially when paired with healthy lifestyle habits like physical activity and good-quality sleep. A food-based approach to nutrition offers health benefits that go far beyond what supplements can provide. Whole foods deliver a natural balance of nutrients that work synergistically, meaning vitamins, minerals, phytonutrients, healthy fats, carbohydrates and fiber can support each other for better overall health outcomes. Nutrient-dense foods like leafy greens, fruits, legumes, nuts, seeds, and fish are efficient, cost-effective, and widely accessible options that fit easily into a healthy diet and good eating patterns. By choosing whole foods first, you not only support a more balanced diet but also avoid the added costs and potential nutrient insufficiencies that can come with eating highly processed foods and relying solely on supplements to make up the shortfall.
The variety of nutrient-dense foods available across food groups makes it easy to enjoy a satisfying, diverse, and plant-forward (though not solely plant-based) way of eating. Many of these foods provide additional health benefits including antioxidants (which are anti-inflammatory), insoluble fiber for gut health, which in turn supports overall health and wellness. Because whole foods are often more accessible and affordable than supplements, a food-based approach creates a sustainable foundation for long-term well-being.
Nutrivore encourages filling your plate with a wide range of nutrient-rich foods without the need for restrictive rules, making it easy to prevent and support health conditions through the simple power of food. With a Nutrivore approach (maximizing nutrient density across food groups), a nutritious, balanced, and enjoyable way of eating becomes both achievable and flexible for any lifestyle. While it isn’t a replacement for medical care or the advice of a registered dietitian, a balanced, food-first approach can complement your overall strategy for improving many health conditions and support long-term health goals.
