A healthy gut is vital for digestion, immunity, and overall well-being. If you’re wondering how to improve gut health, it’s essential to understand the habits that harm it and what you can do to restore a healthy balance. Certain lifestyles can disrupt the delicate balance of the gut microbiome, leading to issues like inflammation, poor digestion, and even mental health struggles. Here are five habits that can negatively impact gut health—and what you can do to improve and protect your gut health.
1. Alcohol Consumption
While social drinking, defined as two drinks per day, may not do immediate damage, excessive intake can damage the gut lining and alter the microbiome. Studies show that heavy drinking increases gut permeability, often referred to as “leaky gut,” allowing harmful substances to enter the bloodstream and triggering inflammation. Alcohol also reduces beneficial bacteria while promoting the growth of harmful microbes, leading to digestive distress and immune dysfunction.
How to Decrease Alcohol Intake:
To be clear, avoiding alcohol altogether is best for your health, as there is no completely safe limit when it comes to its effects. However, if you do choose to consume alcohol, try these tips to minimize its impact on gut health.
Limit alcohol intake to no more than one drink per day for women and two for men.
Opt for polyphenol-rich choices like red wine, which may have some gut-friendly properties.
Drink plenty of water alongside alcohol to reduce its impact on the gut lining.
Support your gut with prebiotic and probiotic-rich foods like yogurt, kimchi, and asparagus.
2. Poor Sleep Disrupts Gut Health
Lack of sleep doesn’t just leave you feeling sluggish, it also disrupts your gut microbiome. Research suggests that sleep deprivation alters microbial diversity, increases inflammation, and weakens the gut barrier. Poor sleep quality has also been linked to metabolic disorders, weight gain, and increased susceptibility to gastrointestinal conditions.
Tips to Improve Sleep Hygiene:
Aim for 7–9 hours of quality sleep each night.
Establish a regular sleep schedule by going to bed and waking up at the same time daily.
Reduce screen time before bed, as blue light interferes with melatonin production.
If you’re taking a Vitamin D supplement, it may be beneficial to take earlier in the day to avoid interference with melatonin production
Both acute and chronic stress can wreak havoc on the gut. Studies show stress affects the gut-brain axis, leading to changes in gut motility, increased gut permeability, and shifts in microbial composition. Chronic stress is also associated with visceral hypersensitivity and heightened inflammation, which can contribute to digestive disorders like irritable bowel syndrome (IBS).
How to Reduce Stress & Improve Gut Health:
Incorporate stress-reducing techniques such as mindfulness meditation and yoga.
Engage in regular physical activity, as exercise helps regulate gut microbiota.
Prioritize self-care activities like journaling, spending time in nature, or connecting with loved ones.
Try adaptogenic herbs like ashwagandha or Rhodiola, which may help reduce stress levels.
4. Lack of Food Diversity Harms Your Gut
A diverse diet is essential for maintaining a thriving gut microbiome. Diets high in processed foods and low in fiber can lead to reduced microbial diversity and an imbalance in gut bacteria. Research indicates that diets lacking variety, especially those high in refined sugars and low in plant-based foods, can contribute to conditions like inflammatory bowel disease (IBD) and metabolic disorders.
How to Increase Food Diversity & Improve Gut Health:
Eat a wide range of whole foods, particularly fiber-rich fruits, vegetables, legumes, and whole grains.
Include fermented foods like kefir, kimchi, miso, and kombucha to support a healthy microbiome.
Experiment with new foods each week to increase microbial diversity.
Reduce ultra-processed foods and refined sugars, which can feed harmful bacteria.
5. Too Much Red Meat Is Bad For Gut Health
Red meat, particularly processed meats, can negatively impact gut health. Studies show that excessive consumption is linked to an increase in harmful gut bacteria, inflammation, and the production of trimethylamine N-oxide (TMAO), a compound associated with heart disease. A diet high in red meat and low in fiber may also contribute to gut dysbiosis, leading to increased risk of digestive issues like ulcerative colitis and an increased risk of metabolic disorders.
How to Reduce Meat Intake & Improve Gut Health:
Limit red meat intake to less than 18 ounces weekly, choose lean cuts and grass-fed options.
Balance your diet with plant-based protein sources like legumes, tofu, and quinoa.
Increase fiber intake from vegetables, whole grains, and fruits to support gut bacteria.
Avoid processed meats like sausages, hot dogs, and bacon altogether, which have been linked to gut inflammation and colorectal cancer.
Additional Tips on How to Improve Gut Health
Beyond avoiding these harmful habits, here are some additional ways to support gut health:
Stay Hydrated: Drinking enough water helps maintain gut motility and overall digestion.
Get Enough Fiber: Fiber-rich foods like organic oats, flaxseeds, and leafy greens feed beneficial gut bacteria.
Exercise Regularly: Physical activity has been shown to positively influence gut microbiota composition.
Prioritize Prebiotics: Foods like garlic, onions, and bananas contain prebiotic fibers that nourish good bacteria.
Reduce Artificial Sweeteners: Some studies suggest that artificial sweeteners can negatively alter gut bacteria balance.
Final Thoughts on Improving Gut Health
Your gut health plays a vital role in your overall well-being, affecting everything from digestion to mental clarity. By making mindful lifestyle changes: such as reducing or eliminating alcohol intake, prioritizing sleep, managing stress, diversifying your diet, you can cultivate a healthier gut and improve your overall health. Small changes today can lead to big benefits for your microbiome and overall health.
Struggling with gut health issues? Our expert gut health dietitians can help restore your gut health with personalized nutrition counseling, that’s covered by most insurance plans. Don’t let digestive issues disrupt your life—schedule your consultation today and start improving your gut health.
Ozempic is changing the way people lose weight, but is it also weakening their bones?
As a registered dietitian nutritionist (RDN), I’ve noticed more patients on Ozempic are being diagnosed with osteopenia, a condition that leads to lower bone density and a higher risk of fractures. With the rising popularity of semaglutide (Ozempic) for weight loss and diabetes management, it’s crucial to understand its potential impact on bone health.
Recent research suggests that GLP-1 receptor agonists like Ozempic may contribute to bone density loss, especially when paired with rapid weight loss and nutrient deficiencies. If you’re using or considering this medication, it’s important to be proactive about protecting your bones.
In this article, we’ll break down the connection between Ozempic and bone health, explore the risks, and share practical strategies to help you maintain strong bones while achieving your weight loss goals.
How Ozempic May Impact Bone Health
Emerging research suggests that semaglutide may contribute to bone density loss. While weight loss itself can reduce BMD, the exact ways in which Ozempic influences bone health are still being studied.
Potential factors that may contribute to bone loss while taking Ozempic include:
Rapid Weight Loss: Losing weight too quickly can reduce both fat and lean muscle mass, which play key roles in bone strength.
Changes in Bone Remodeling: Some studies suggest that GLP-1 medications may alter the natural process of bone breakdown and rebuilding.
Low-Calorie Diets: Many people on Ozempic eat significantly less, sometimes to the point of nutrient deficiency. A diet lacking calcium, vitamin D, and protein can accelerate bone loss.
Ozempic Side Effects: Weight Loss Benefits vs. Bone Health Risks
Weight loss with GLP-1 medications can bring major health benefits:
Improved blood sugar control
Reduced risk of heart disease
Less strain on joints and improved mobility
However, rapid weight loss and potential declines in BMD raise concerns, especially for older adults or those at risk for osteoporosis. Fragility fractures, such as hip fractures, can have serious consequences, leading to long-term disability or even increased mortality risk.
If you’re taking Ozempic, it’s essential to weigh these factors and take proactive steps to protect bone health.
Balancing the benefits of weight loss with the potential skeletal risks is essential. Individuals, particularly those over 50 or with existing risk factors for osteoporosis, should work closely with their healthcare providers to develop a comprehensive plan that prioritizes both metabolic health and bone integrity.
Best Test To Assess Bone Density
Before starting Ozempic (or any GLP-1 medication), it’s a good idea to check your bone health. A DEXA scan (Dual-Energy X-ray Absorptiometry) is the best test for measuring bone mineral density. This simple scan can help detect early signs of osteopenia or osteoporosis, allowing for early intervention.
It’s also a good idea to check your vitamin D and calcium levels which are key nutrients that support bone health. If your levels are low, your healthcare provider or a registered dietitian nutritionist can guide you on the right supplementation based on your levels.
Vitamin D & Calcium’s Role in Bone Health
Adequate levels of vitamin D and calcium are essential for maintaining strong bones. A simple blood test can determine if supplementation is necessary before starting weight loss medications like Ozempic.
Protecting Your Bones While Using Ozempic
If you’re on Ozempic (or considering it), here are some ways to protect your bones:
Stay Active with Weight-Bearing Exercise: Activities like resistance training and strength exercises help maintain bone density.
Optimize Your Nutrition: Get enough calcium and vitamin D from foods and fortified products.
Avoid Extreme Calorie Restriction: Eating too little can deprive your bones of essential nutrients. Aim for a balanced diet rich in protein, vitamins, and minerals.
Monitor Bone Health: Periodic DEXA scans can track any changes in bone density and help guide treatment decisions.
Supplement If Needed: If blood tests show deficiencies, your provider may recommend calcium and vitamin D supplements.
Talk to Your Doctor: If you have a history of osteoporosis or are at higher risk for fractures, discuss alternative treatments or preventive strategies.
Keep In Mind
Ozempic is a powerful tool for weight loss and diabetes management, but it’s important to be mindful of its impact on bone health. By taking proactive steps, like maintaining a nutrient-rich diet, engaging in weight-bearing exercise, and getting regular bone density scans, you can reduce your risk of osteopenia and osteoporosis.
If you’re currently on Ozempic or considering it, talk to your healthcare provider about your bone health to ensure a holistic, personalized approach to your overall health and well-being.
Protect Your Health While Losing Weight with Expert Nutrition Support
Taking Ozempic or another weight loss medication? At Core Nutrition Health and Wellness, we provide personalized nutrition guidance to help you prevent muscle loss, avoid nutrient deficiencies, manage GI issues, and support bone health, so you can achieve sustainable weight loss safely.
Book a consultation with our weight loss nutritionist and dietitians to create a plan that optimizes your weight loss and supports bone health.
Eating a high-protein diet can be a great way to support weight loss while keeping energy levels stable throughout the day. High-protein meals help curb cravings, boost metabolism, and preserve muscle mass. However, balancing protein intake with fiber and hydration is essential to promoting weight loss, maintaining digestive health and overall wellness.
In this article, we’ll explore the benefits of a high-protein diet, address common concerns like constipation, and provide delicious, nutrient-packed lunches under 400 calories to keep you satisfied and on track with your weight loss goals.
Best Protein Sources for Weight Loss
When following a high-protein diet, it’s important to choose quality protein sources. Many animal-based proteins, like red meat, eggs, and dairy, contain high levels of saturated fats and cholesterol, which may increase the risk of heart disease and high cholesterol. Opting for plant-based proteins—such as soy, beans, tofu, seitan, or nuts—or lean sources like fish can be a healthier alternative.
In the current economy, plant-based proteins are often more affordable than animal-based options like eggs and meats, making them a cost-effective choice for many individuals. Additionally, plant-based proteins come with other health benefits, such as being rich in fiber, vitamins, and antioxidants, which can support digestive health, reduce inflammation, and lower the risk of chronic diseases.
It’s also important to note that high-protein diets may not be suitable for everyone. Individuals with kidney disease, liver disorders, or other medical conditions should consult a healthcare provider or registered dietitian before making significant dietary changes to ensure they meet their specific nutritional needs.
What is Considered A High Protein Diet?
The general dietary guidelines for adults recommend that 45-65% of daily calories come from carbohydrates, 20-35% from fats, and 10-35% from protein. For protein, the recommended daily intake is 46 grams for females and 56 grams for males, or about 0.8 grams per kilogram of body weight. A diet is considered high in protein if it provides more than 0.8 grams per kilogram of body weight or more than 15-16% of total daily calories from protein. Diets that are higher in protein may help with weight loss by:
Increasing Fullness & Reducing Hunger: Protein takes longer to digest, helping control appetite and reduce calorie intake.
Boosting Metabolism: Digesting protein burns more calories compared to carbohydrates and fats.
Preserving Lean Muscle Mass: Ensures that weight loss comes from fat rather than muscle.
Stabilizing Blood Sugar Levels: Helps prevent energy crashes and cravings.
Does a High-Protein Diet Cause Constipation?
A high-protein diet can sometimes lead to constipation, especially if fiber intake is insufficient. Animal-based proteins contain no dietary fiber, so overemphasizing them may contribute to digestive issues. To prevent constipation, incorporate fiber-rich foods like fruits, vegetables, plant-based proteins like beans and legumes, stay hydrated and be physically active.
Interestingly, studies suggest protein intake affects men and women differently. One study found higher protein consumption correlated with a lower constipation risk in men but a higher risk in women. Maintaining a balanced diet with sufficient fiber is key to avoiding digestive discomfort.
Delicious High-Protein Lunches Ideas Under 400 Calories
Looking for satisfying high-protein lunches? These high protein meals are packed with plant-based protein for weight loss, fiber, and essential nutrients to keep you full and energized.
1. Quinoa and Lentil Power Bowl (26g Protein, 390 Calories)
Quinoa and lentils are both high in protein and fiber, which help keep you feeling full longer and support weight loss, while broccoli adds essential vitamins and minerals for gut and brain health.
½ cup cooked quinoa (4g protein)
¾ cup cooked sprouted lentils (13g protein)
½ cup steamed broccoli (2g protein)
2 tbsp hemp seeds (6g protein)
1 tbsp tahini dressing
2. Tofu and Edamame Stir-Fry (28g Protein, 380 Calories)
Tofu and edamame are excellent sources of plant-based protein, while the stir-fried veggies provide antioxidants, fiber, and important nutrients to support hormone health and digestion.
3 oz firm tofu, pan-seared (9g protein)
½ cup shelled edamame (9g protein)
1 cup stir-fried veggies (bell peppers, zucchini, mushrooms)
1 tsp sesame oil + soy sauce
½ cup cooked brown rice (2.5g protein)
If you’re looking for another creative way to incorporate protein-rich edamame for a high protein meal, try this Rice Bowl with Edamame and Sweet Potato recipe. It’s a flavorful, nutrient-packed option that pairs perfectly with a variety of grains and veggies.
Chickpeas are rich in protein and fiber, promoting fullness and weight management. Tahini and hemp seeds offer healthy fats and omega-3s, supporting heart health and hormone balance.
Tempeh is a fermented protein source that aids gut health, while avocado and hummus provide healthy fats to keep you satisfied. The wrap’s fiber-rich greens support digestive health.
3 oz tempeh, grilled (18g protein)
1 small whole wheat wrap (5g protein)
¼ avocado + 1 tbsp hummus
Spinach & shredded carrots
5. Black Bean and Quinoa Bowl (26g Protein, 375 Calories)
Black beans and quinoa are packed with plant-based protein and fiber to aid in weight loss and stabilize blood sugar. The addition of hemp seeds enhances the meal with omega-3s and minerals.
½ cup cooked quinoa (4g protein)
¾ cup black beans (11g protein)
½ cup cherry tomatoes & cucumbers
2 tbsp hemp seeds (6g protein)
Lime dressing
If you’re looking for more healthy and delicious quinoa bowl recipes, check out this collection of quinoa bowl recipes for more high protein meal ideas.
6. Chickpea Pasta with Kale and Tomatoes (28g Protein, 390 Calories)
Chickpea pasta is high in protein and fiber, keeping you full longer, while kale and tomatoes provide essential vitamins and antioxidants that boost immune health and reduces inflammation.
1 cup chickpea pasta (28g protein)
1 cup kale, chopped
1/2 cup cherry tomatoes, halved
1 tablespoon olive oil
1 clove garlic, minced
1 tablespoon nutritional yeast
Salt and pepper to taste
Crushed red pepper flakes (optional for a little heat)
Chia seeds provide omega-3 fatty acids and fiber, while plant-based protein powder adds a protein boost to help preserve muscle mass and promote satiety.
3 tbsp chia seeds (9g protein)
1 scoop plant-based protein powder (20g protein)
1-1/2 cup unsweetened almond milk or favorite plant-based milk
1/4 tsp cinnamon + ½ tsp vanilla extract
Mix all ingredients together in a jar, cover, and refrigerate overnight.
8. Lentil and Spinach Stuffed Peppers (27g Protein, 380 Calories)
Lentils are a great source of protein and fiber, perfect for weight loss. Spinach adds iron and vitamins that support overall health, while hemp seeds provide an extra protein punch.
1 medium bell pepper, roasted
¾ cup cooked sprouted lentils (13g protein). seasoned with your favorite seasoning
½ cup sautéed spinach (3g protein)
2 tbsp hemp seeds (6g protein)
9. Tofu Scramble with Whole-Grain Toast (26g Protein, 390 Calories)
Tofu provides plant-based protein, while turmeric and nutritional yeast offer anti-inflammatory benefits. Whole-grain toast adds fiber for sustained energy throughout the day.
Chickpeas provide protein and fiber, while hemp seeds and dairy-free feta deliver healthy fats and essential nutrients for overall health.
¾ cup chickpeas (11g protein)
¼ cup diced cucumber & cherry tomatoes
2 tbsp hemp seeds (6g protein)
1 tbsp balsamic vinaigrette
1 tbsp crumbled dairy-free feta (2g protein (optional)
How to Incorporate These High Protein Lunches into Your Meal Plan
Prep in Advance: Batch cook quinoa, lentils, and tofu for quick assembly.
Use Versatile Ingredients: Swap grains or veggies based on what you have.
Boost Flavor with Spices: Herbs, garlic, and citrus can enhance taste without extra calories.
Keep It Balanced: Pair these meals with healthy fats and fiber for optimal nutrition.
Make Homemade VinaigretteDressings: Better than store bought and easy to make with this recipe.
Swap Plant-Based Protein for Lean Proteins: Add your favorite lean protein source.
Keep In Mind
High-protein meals, whether made with plant-based proteins or lean animal sources, can be both delicious and satisfying, helping you achieve your weight loss goals. The key to success is ensuring that each meal is balanced, packed with antioxidants, and rich in essential nutrients to support your overall health and wellness.
Get Personalized Weight Loss Support with Nutrition Experts
Looking for expert guidance on your weight loss journey? Our weight loss nutritionist create personalized nutrition plans tailored to your unique needs, dietary preferences, and health conditions. Whether you need support managing weight, improving overall health, or addressing medical concerns, we’re here to help.
Maintaining a heart-healthy diet is crucial for overall well-being, and certain vegetables can play a significant role in promoting cardiovascular health. Packed with essential nutrients, antioxidants, and heart-friendly compounds, these vegetables help lower blood pressure, reduce inflammation, and improve blood circulation. Here’s my dietitian-approved list of the best vegetables for heart health.
Beets: A Natural Heart Booster
Beetroot is cardioprotective and rich in nitrates, which help dilate blood vessels, improve circulation, and lower blood pressure. Research suggests that dietary nitrate consumption from beets can enhance endothelial function, reducing the risk of cardiovascular diseases. Beets are also high in antioxidants, particularly betalains, which provide anti-inflammatory and detoxifying benefits.
Leafy greens such as kale, spinach, Swiss chard, and collard greens are excellent sources of vitamins, minerals, and fiber. They contain high levels of vitamin K, which helps regulate blood clotting and supports vascular function. Studies have shown that a higher intake of leafy greens is associated with a reduced risk of heart disease.
Easy Ways to Eat More Leafy Greens:
Toss them into salads or sandwiches.
Sauté them with garlic and olive oil for a flavorful side dish.
Blend them into green smoothies or soups.
Lettuce: Cardioprotective Benefits
Lettuce, particularly green and red varieties, offers cardioprotective benefits due to their rich content of folate, nitrates, and antioxidants.
Green lettuce, such as romaine, is packed with vitamin K, which supports vascular health, while red lettuce contains anthocyanins—powerful antioxidants that help reduce inflammation and oxidative stress.
Folate in lettuce plays a crucial role in lowering homocysteine levels, a risk factor for heart disease. Additionally, dietary nitrates in lettuce improve blood flow and help lower blood pressure.
How to Enjoy Lettuce:
Use fresh green or red lettuce as the base for nutrient-dense salads.
Wrap lean proteins in lettuce leaves for a low-carb meal.
Add lettuce to sandwiches and grain bowls for extra crunch and nutrition.
Nitrate-rich vegetables help produce nitric oxide, a compound that relaxes blood vessels and improves circulation. Arugula, radish, celery, and chard are among the best plant-based sources of dietary nitrates. These greens can help lower blood pressure and support overall cardiovascular function.
Tips for Adding Nitrate-rich Veggies Into Diet:
Sprinkle arugula over pizzas, sandwiches, or pasta.
Slice radishes into salads for a peppery crunch.
Snack on celery with hummus or nut butter.
Add chard to stir-fries, soups, or grain bowls.
In addition to supporting heart health, nitrate-rich vegetables like beets, arugula, celery, and spinach may offer significant benefits for athletes and active individuals.
Dietary nitrates enhance nitric oxide production, which improves oxygen efficiency, blood flow, and endurance during exercise. Research suggests that consuming nitrate-rich foods can boost stamina, reduce muscle fatigue, and enhance post-workout recovery.
Take Charge of Your Heart Health & Performance
Incorporating nitrate-rich vegetables, leafy greens, and heart-healthy foods into your diet can have a lasting impact on your cardiovascular health and athletic performance.
Whether you want to lower blood pressure, boost endurance, or support overall well-being, small dietary changes can make a big difference.
Looking for expert guidance on a heart-healthy, performance-boosting diet?
At Core Nutrition Health and Wellness, our dietitians and nutritionists can help you create a personalized nutrition plan tailored to your health and fitness goals. Schedule a consultation today and start fueling your body for optimal health.
Chronic Kidney Disease (CKD) is the gradual decline of kidney function over time. Approximately 37 million adults (15% of U.S. adults) have CKD, and millions more are at risk. Without regular medical check-ups, it is possible to lose 90% of kidney function without noticeable symptoms.
When kidney function declines, waste products, excess nutrients, and fluids accumulate in the body, leading to various health issues.
There are five stages of CKD, ranging from Stage 1 (mild damage with normal kidney function) to Stage 5 (kidney failure requiring dialysis or transplant). Early detection and proper nutrition management can slow disease progression and prevent kidney failure.
This article focuses on nutrition management for CKD and how personalized nutrition can help preserve kidney function.
How is Kidney Function Measured?
Doctors use blood tests to determine kidney function, including:
1. Estimated Glomerular Filtration Rate (GFR)
A measure of kidney function that indicates how much blood the kidneys filter per minute. eGFR determines CKD stage.
A waste product from muscle metabolism used in the formula to determine GFR. Factors like age, weight, height, gender, and race may also be considered.
2. Blood Urea Nitrogen (BUN)
A waste product created when protein is broken down into amino acids and metabolized into ammonia.
The liver converts ammonia into urea, which is filtered by the kidneys. CKD impairs this process, leading to elevated BUN levels.
3. Creatinine
Produced by normal muscle function, creatinine is filtered by the kidneys and eliminated in urine. CKD results in creatinine buildup in the blood.
4. uARC: Urine albumin-creatinine ratio
Albumin – an important protein normally found in the blood. It serves many roles in the body – building muscle, repairing tissue, and fighting infection. It is not usually found in the urine.
Creatinine – a waste product that comes from the digestion of protein in your food and the normal breakdown of muscle tissue. It is removed from the body through the kidneys and is expected to be found in the urine.
Healthy kidneys prevent most albumin from passing through their filters and entering the urine, keeping levels very low or nonexistent.
However, when the kidneys are damaged, their filtering ability is compromised, allowing albumin to leak into the urine, which may be a sign of kidney disease.
Know Your Numbers: Take a Proactive Approach
Understanding your kidney function numbers is crucial for taking control of your health. Many people are unaware of their kidney status until they reach Stage 3 or beyond, when significant damage has already occurred.
By regularly monitoring your GFR, creatinine, and BUN levels, you can detect early changes and take proactive steps to slow CKD progression.
Ask your doctor to explain your lab results and what they mean for your kidney health. The more informed you are, the better equipped you’ll be to make lifestyle and dietary choices that help preserve kidney function for the long term.
High blood sugar damages the tiny blood vessels in the kidneys, reducing their filtering ability. Over time, this can lead to kidney failure. Therefore, it is of utmost importance to maintain tight blood sugar control.
2. Hypertension (High Blood Pressure)
Increased blood pressure damages kidney blood vessels, leading to scarring and reduced function.
Other causes include:
Glomerulonephritis: Inflammation of kidney filtering units
Polycystic Kidney Disease (PKD): An inherited disorder
Autoimmune Diseases (e.g., Lupus)
Fetal Malformations
Who is at Higher Risk for Chronic Kidney Disease?
Certain populations are at greater risk of developing CKD:
People with diabetes or hypertension
Those with a family history of CKD
Older adults (over 60)
African American, Hispanic, Asian, Pacific Islander, or Native American descent
Individuals with obesity, smoking habits, or frequent NSAID use
Symptoms & Diagnosis of Chronic Kidney Disease
Early CKD often has no symptoms, making routine testing essential. As kidney function declines, symptoms may include:
Frequent or painful urination
Swollen eyes, hands, and feet
Fatigue and low energy
Muscle cramps (especially at night)
Poor appetite, nausea, or vomiting
Dry, itchy skin
High blood pressure
Blood or protein in the urine
Stages of CKD
CKD is classified into five stages based on GFR levels:
CKD Stage
GFR (mL/min)
Severity
Stage 1
> 90
Normal or High GFR
Stage 2
60-89
Mild CKD
Stage 3A
45-59
Moderate CKD
Stage 3B
30-44
Moderate CKD
Stage 4
15-29
Severe CKD
Stage 5
< 15
End-Stage CKD (Kidney Failure)
Nutrition Tips for Chronic Kidney Disease
Optimizednutrition is key to slowing CKD progression and maintaining kidney function. Depending on the stage of kidney disease, your dietary needs will vary.
This is why it’s essential to work with a Registered Dietitian Nutritionist (RDN) for personalized nutrition recommendations tailored to your medical needs. General recommendations include:
Control Blood Sugar & Blood Pressure
Choose low-glycemic foods like whole grains, legumes, and vegetables.
Limit added sugars, processed foods, and excessive sodium.
Reduce Sodium Intake
Aim for less than 2,300 mg of sodium per day (or lower based on doctor’s advice).
Avoid processed and fast foods; opt for fresh, whole foods instead.
Eat Kidney-Friendly Proteins
Too much protein can strain the kidneys.
Choose lean meats, poultry, fish, eggs, and plant-based proteins in moderation.
Monitor Potassium & Phosphorus Intake
High levels of potassium and phosphorus can be harmful for patients with chronic kidney disease.
Limit high-potassium foods like bananas, oranges, potatoes, and spinach.
Limit high-phosphorus foods like dairy, sodas, and processed meats.
Stay Hydrated
Drink adequate water to help flush toxins, but avoid excessive fluid intake if advised by a doctor.
Limit Processed Foods & Sugary Drinks
Processed foods contain excess sodium, phosphorus, and unhealthy fats.
Replace sodas with water, herbal tea, or infused water.
Following a “kidney” diet can be challenging due to its many dietary restrictions. Overly strict diets should be avoided, as they may lead to inadequate nutrient intake. For individuals with a GFR of 60 ml/min/1.73 m² or higher, significant dietary changes are typically unnecessary.
Instead, they should follow general healthy eating guidelines, limiting sodium and added sugars while emphasizing fruits, vegetables, legumes, fish, poultry, whole grains, and reducing red and processed meats.
However, as CKD progresses, dietary adjustments become essential based on disease stage, potential renal replacement therapy, and the presence of other health conditions.
Plant-Based Diets & Kidney Disease
A plant-based diet may help reduce the risk of chronic kidney disease (CKD) by addressing its primary causes, including hypertension, type 2 diabetes, and metabolic syndrome, which are prevalent in America.
Research suggests that plant-based diets (PBDs) lower the risk of kidney damage by improving metabolic health and reducing disease risk factors. Similarly, the DASH diet, known for its emphasis on fruits, vegetables, whole grains, and lean proteins, has been shown to have a protective effect against CKD.
Among plant-based diets, the vegan diet, which eliminates animal products entirely, may offer the greatest benefits for CKD prevention by further reducing dietary risk factors associated with kidney disease.
Take Action: Protect Your Kidney Health
The earlier you take action, the better your chances of slowing CKD progression and preventing kidney failure. At Core Nutrition Health and Wellness, our expert Registered Dietitian Nutritionists (RDNs) create customized kidney-friendly nutrition plans tailored to your unique health needs.
Whether you’re managing CKD, diabetes, or high blood pressure, we provide the guidance you need to make informed food choices and slow disease progression. Take control of your kidney health—schedule your consultation today and let your insurance cover the cost.
