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Boost Kidney Function with These High-Fiber Foods

Writer's picture: Fatima QureshiFatima Qureshi

Fiber is an important dietary component that can significantly boost kidney function and overall health. High fiber intake is associated with a reduced risk of various health issues, including kidney disease.

Fiber's Role in Kidney Health

  • Reduced Risk of Kidney Disease: High fiber intake is linked to a lower risk of kidney disease. Diets centered around unprocessed plant foods, which are high in fiber, are considered the best way to prevent and treat kidney disease.

  • Hyperfiltration: Animal protein can cause the kidneys to go into hyperfiltration mode. This is a dramatic increase in the kidneys’ workload and can cause stress. Plant protein does not have this effect.

  • Toxin Removal: Fiber can bind to toxins, such as lead and mercury, and help to flush them out of the body. It also helps remove excess cholesterol and estrogen. When fiber intake is inadequate, these waste products can be reabsorbed, undermining the body's detoxification process.

  • Kidney Stone Prevention: A plant-based diet with plenty of fiber can help prevent kidney stones by making urine more alkaline.

  • Reduced Phosphorus Absorption: Switching to a plant-based diet can lower blood phosphorus levels because the phosphorus in plant foods is not as readily absorbed as that in animal products.

  • Reduced Uric Acid: A reduction in animal protein consumption is helpful because it lowers uric acid buildup, which can form crystals that seed calcium stones or form stones on their own.

  • Fiber as a Marker: Fiber is concentrated in whole plant foods, so it is a marker of a generally healthy diet.


Recommended Fiber Intake

  • Minimum Recommendations: The minimum daily recommendation for fiber is 25 grams of soluble fiber and 47 grams of insoluble fiber. Most health authorities, however, recommend lower levels of fiber than what is ideal.

  • Historical Consumption: Humans evolved eating large amounts of fiber, possibly more than 100 grams daily. This is about ten times what the average person consumes today.

  • Federal Recommendation: The U.S. federal recommendation is at least 14 grams of fiber per 1,000 calories, which is about 25 grams a day for women and 38 grams a day for men.


Types of Fiber

  • Soluble Fiber: This type of fiber dissolves in water and is typically found in beans, oats, nuts, and berries.

  • Insoluble Fiber: This type of fiber does not dissolve in water and is found primarily in whole grains, such as brown rice and whole wheat.


Fiber-Rich Foods to Boost Kidney Function

To increase fiber intake, focus on incorporating a variety of whole plant foods into your diet.

  • Beans:

    • Beans are a great source of both soluble and insoluble fiber. They are also acid reducing.

    • Even small amounts of beans daily can have a meaningful effect on artery health.

    • A cup of beans may contain about 15 grams of fiber.

  • Whole Grains:

    • Whole grains, such as brown rice and whole wheat, are good sources of insoluble fiber.

    • A cup of intact whole grains, like barley groats, may have about 15 grams of fiber.

  • Fruits:

    • Fruits are a good source of fiber, though they contain less than beans and whole grains.

    • Apples, for example, can contribute to daily fiber intake and artery health.

    • A cup of fruit may only have about 3 grams of dietary fiber.

    • Berries are a good source of soluble fiber.

  • Vegetables:

    • Vegetables are also a good source of fiber, though generally less than beans and whole grains.

    • A cup of vegetables may have about 5 grams of fiber.

    • Dark Leafy Greens: Kale is a nutrient-dense food that can help fight off infection. A one-pound bunch of kale may have 50 mg of quercetin.

    • Cruciferous Vegetables: These may cut the risk of cancer progression and include broccoli, brussels sprouts, cabbage, and cauliflower.

    • Sweet potatoes are a good source of potassium.


How to Increase Fiber Intake

  • Prioritize Whole Plant Foods: Focus on consuming whole plant foods, as processed and animal foods have little to no fiber.

  • Increase Gradually: Increase fiber intake gradually to allow the digestive system to adjust and avoid discomfort.

  • Combine Soluble and Insoluble Fiber: Include a mix of soluble and insoluble fiber to maximize benefits.

  • Fiber From Foods, Not Supplements: The best way to get fiber is from whole foods, not from fiber isolates or supplements. Fiber from food also carries other nutrients.

  • Intact Whole Grains and Legumes: The preferred prebiotic of Bifidobacteria is starch, so consume starch within intact grains and legumes.


The Importance of Fiber for Overall Health

  • Reduced Risk of Chronic Diseases: High fiber intake is associated with reduced risks of heart disease, cancer, obesity, diabetes, depression, and premature death.

  • Gut Health: Fiber feeds beneficial gut bacteria, which are important for overall health. Those with higher levels of fiber-feeding bacteria in their gut were less likely to develop viral pneumonia or bronchitis.

  • Muscle Health: Higher fruit and vegetable intake is linked to reduced odds of sarcopenia, slow walking speed, and poor physical performance.

  • Lung Function: Even one high-fiber meal can improve lung function in asthmatics.

  • Joint Health: Higher fiber intake is associated with a lower risk of developing osteoarthritis and worsening knee pain.

  • Weight Management: Fiber can contribute to satiety, which can aid in weight management.

  • Blood Sugar Control: Fiber helps to slow the digestion of carbohydrates, which can improve blood sugar control.


Other Factors for Kidney Health

In addition to fiber, other dietary factors are crucial for kidney health.

  • Limit Animal Protein: Animal protein can cause hyperfiltration and increase the workload of the kidneys. Plant protein does not have this effect.

  • Reduce Animal Fat and Cholesterol: Animal fat and cholesterol are linked to declining kidney function.

  • Increase Potassium: Focus on potassium-rich foods like greens, beans, and sweet potatoes.

  • Plant-Based Diet: A plant-based diet is beneficial for kidney health because it helps to alkalinize urine and prevent kidney stones. It also helps to reduce phosphorus absorption.

  • Alkalinizing Foods: Vegetables are the most alkaline-forming of foods and fruits are also significantly acid reducing.

  • Reduce Salt Intake: High sodium intake can damage the blood vessels in the kidneys. Be aware of hidden sodium in processed foods, meats, and restaurant meals.


Conclusion 

Incorporating high-fiber foods into your diet is an important step in boosting kidney function. By focusing on a wide variety of whole plant foods, such as beans, whole grains, fruits, and vegetables, you can significantly increase your fiber intake and support the health of your kidneys. Remember that fiber is not only important for kidney health, but is also a critical component of overall health and well-being. A balanced diet rich in fiber will help support healthy kidney function and prevent kidney disease.


References 

  • Greger, M., & Stone, G. (2015). How not to die: Discover the foods scientifically proven to prevent and reverse disease. Flatiron Books.

  • Greger, M. (2023). How not to age: The scientific approach to getting healthier as you get older. Flatiron Books.

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