Kidney health often slips under the radar
Kidneys rarely get the same attention as the heart or brain. People talk about heart attacks, blood sugar, cholesterol. But kidneys? They quietly do their job in the background, filtering waste, balancing fluids, keeping blood pressure steady. And because they work silently, most people don’t think about them until something goes wrong. That’s part of the problem. Kidney issues often develop slowly, without dramatic warning signs. So it’s easy to assume everything is fine.
And daily habits play a role too. Many of us eat too much salt, rely on packaged foods, skip water during busy days, or pop painkillers without thinking twice. These things don’t feel dangerous in the moment. But over time, they add pressure on the kidneys. The tricky part is that early kidney damage usually doesn’t cause obvious symptoms. No sudden pain, no immediate alarm. So people keep going about life without realizing their kidneys might be struggling.
But when kidney disease finally shows up, it can be serious. Fatigue, swelling, trouble concentrating, and in severe cases, dialysis or transplant. By then, the damage may already be significant. So paying attention earlier makes a real difference.
Chronic kidney disease (CKD) is a major global health challenge, and India is at its epicenter
As per a report published in the Journal of The Association of Physicians of India (JAPI), the Global Burden of Disease 2017 study estimated that 697 million people had CKD worldwide, with India accounting for approximately 115 million cases, second only to China. This means nearly one in every six people with CKD globally lives in India.
In February 2025, the World Health Organisation (WHO) adopted a kidney health resolution at the 78th World Health Assembly.
This makes it important to understand the common factors that trigger the onset of the disease. TOI Health spoke to Dr. Vidyashankar Panchangam, Director & Lead Consultant – Nephrology, KIMS Hospitals, Bengaluru on how heavy is the impact of diet on kidney health and what are the diet habits that we unknowingly make that affects our kidneys.
Which everyday foods are most harmful to kidney health if consumed frequently?
Dr. Vidyashankar Panchangam: From my perspective, the most common offenders are not exotic foods but rather common, everyday foods that are consumed in excess. Over the years, unhealthy eating habits have led to the development of conditions such as high blood pressure and diabetes, which are the main causes of kidney failure.
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Some of the most harmful foods are highly processed foods such as packaged snacks, instant noodles, processed meats (sausages, salami), and ready-to-eat foods, which are high in salt and preservatives.
Sugary drinks, such as soda and energy drinks, are also a concern. High sugar intake is associated with an increased risk of obesity, diabetes, and high blood pressure, which are the main causes of chronic kidney disease (CKD). The use of artificial sweeteners and high fructose corn syrup (HFCS) can cause kidney damage by causing dehydration and increased generation of Uric acid.
Eating too much of deep-fried foods and refined carbohydrates may lead to damage to the kidneys by contributing to metabolic problems.
How does excess salt or sodium intake impact the kidneys over time?
Dr. Vidyashankar Panchangam: The kidneys are responsible for fluid and electrolyte regulation in the body. High salt consumption in the body leads to high blood pressure which in turn damages the kidney.
Fluid retention also occurs in the body due to excess sodium. Reducing salt consumption is one of the easiest and most effective ways of taking care of the kidneys.
Are high-protein diets safe for everyone, or can they stress the kidneys?
Dr. Vidyashankar Panchangam: High-protein diets are not inherently harmful for healthy individuals with normal kidney function. However, high-protein diets are not for everyone.
When the body breaks down protein, it releases nitrogenous waste products that must be filtered and excreted by the kidneys. In people with existing kidney problems, even in the early stages before the problem is diagnosed, a high-protein diet can speed up the progression of kidney damage by increasing the pressure on the filtering system of the kidneys.
Diabetics, people with hypertension, and those with a family history of kidney problems should not go on high-protein diets, protein supplements without consulting their doctors.
What are some common habits that people underestimate that harm the kidneys?
Dr. Vidyashankar Panchangam: Many everyday habits quietly put extra stress on the kidneys, often without us realising it. One of the most common is simply not drinking enough water and staying mildly dehydrated for long periods. And then there’s the habit of popping painkillers, especially NSAIDs, whenever there’s a headache or body ache. Over time, that can affect kidney function. Blood pressure and blood sugar levels have a direct impact on kidney health, but people often ignore regular testing. Smoking also reduces blood flow to the kidneys. And self-medicating with supplements or herbal remedies without proper medical advice can sometimes do more harm than good.
What simple swaps can people make to protect their kidneys without feeling restricted?
Dr. Vidyashankar Panchangam: To keep your kidneys healthy, you do not need to follow a very restrictive diet. Here are some small changes that can make a big difference:
Eat fresh fruits, unsalted raw nuts, and homemade snacks
Eat fresh home-cooked meals instead of packaged ones.
Use herbs, lemons, garlic, or spices to add flavour to your food instead of salt.
Drink water, coconut water, or buttermilk.
Eat a balanced diet with proteins , whole grains, and lots of vegetables.
Get your blood pressure, blood sugar, and kidney function tests regularly.