Chronic kidney disease has been increasing in the United States and now affects 14 percent of adults. This might be explained by the widespread use of medications such as NSAIDs or PPIs that can cause kidney damage. You might help your kidneys by following a plant-based diet (Kim et al, CJASN, April 25, 2019).
Will a Vegetarian Diet Help Your Kidneys?
A new study analyzed data from 14,686 middle-aged adults over more than two decades. They were participants in the Atherosclerosis Risk in Communities (ARC) study. People who followed a healthy plant-based diet were 14 percent less likely to be diagnosed with chronic kidney disease compared to those who ate more meat. The researchers scored the volunteers’ diet records according to how well they approximated a healthy plant-based diet.
The benefits of concentrating on vegetables, fruits, nuts, whole grains and legumes were especially clear for people of normal weight. Among those who had kidney disease already, those who followed a healthy plant-based diet maintained their kidney function longer.
What Is a Plant-Based Diet?
Many healthy plant-based diets have been tested scientifically. These diets focus primarily on foods from plants and minimize meat and poultry. Vegetarian diets contain no fish. Some vegetarians follow a lacto-ovo-vegetarian diet that includes milk products and eggs. On the other hand, vegans avoid such foods as well. In previous research, diets rich in fruits and vegetables seem to help your kidneys (Gutierrez et al, American Journal of Kidney Diseases, Aug. 2014). This study found that a Southern dietary pattern full of deep-fried and processed foods was linked to early mortality.
The DASH Diet:
The DASH diet emphasizes vegetables, fruits, legumes, whole grains, nuts and low-fat dairy products. It downplays meats and sweets. People following a DASH diet have lower blood pressure and are less likely to develop depression, diabetes or kidney stones. A recent study looked at more than 1,000 people with kidney disease (Banerjee et al, Kidney International, March 4, 2019). Those whose diets least resembled a DASH diet were most likely to have their kidney condition worsen.
The Mediterranean Diet:
While there are many variations on a Mediterranean diet, all of them emphasize vegetables, whole grains, fish and legumes over meat and processed foods. Studies show that people following a Mediterranean-type diet have healthier hearts. In addition, they are less likely to come down with dementia or diabetes. While the Mediterranean diet you choose might not be vegetarian, it is likely to be closer to a healthy plant-based diet than not. French scientists have evaluated the Mediterranean diet as the best choice for people with kidney disease (Chauveau et al, Nephrology, Dialysis, Transplantation, May 1, 2018.)
Would you like to know more about how to follow a Mediterranean or DASH diet to help your kidneys? If so, you may be interested in our book, The People’s Pharmacy Quick & Handy Home Remedies. You can find it in your local library or purchase it here.