Top 5 Foods That Are Secretly Harming Your Kidneys

Kidney disease is a global health issue, and diet plays a significant role in kidney function and overall health. Research from international studies has shown that certain dietary choices increase the risk of kidney damage. Many of these findings are relevant to the Filipino diet, where commonly consumed foods may contribute to kidney stress over time. Here are five foods that could be secretly harming your kidneys, backed by international research.

1. Processed and Canned Foods (Corned Beef, Sardines, Meat Loaf)

A study by He & MacGregor (2010) found that high sodium intake is linked to increased blood pressure and kidney damage. Processed and canned foods, staples in many Filipino households, are often packed with excessive sodium and preservatives. Regular consumption forces the kidneys to work harder, increasing the risk of hypertension and chronic kidney disease (CKD).

2. Instant Noodles and Seasoning Cubes

A systematic review by Strippoli et al. (2006) established that excessive sodium intake accelerates CKD progression. Instant noodles and popular Filipino flavor enhancers like Magic Sarap and Knorr cubes are rich in sodium and artificial additives, contributing to kidney strain and long-term health risks.

3. Dried and Salted Fish (Tuyo, Daing, Danggit)

According to a study by Appel et al. (1997), dietary patterns high in sodium are a major risk factor for kidney dysfunction. Dried fish, a Filipino staple, is extremely high in salt content. Frequent consumption can lead to fluid retention, high blood pressure, and increased kidney burden, exacerbating kidney-related issues.

4. Sugar-Sweetened Beverages (Sago’t Gulaman, Milk Tea, Iced Tea, Soft Drinks)

Research by Hu (2013) concluded that high sugar intake, particularly from sugary beverages, is strongly linked to obesity, diabetes, and kidney disease. Many Filipino beverages, including sago’t gulaman, milk tea, and iced tea, are loaded with refined sugars, which contribute to insulin resistance and kidney strain.

5. Purine-Rich Organ Meats (Isaw, Liver, Dinuguan)

A study by Choi & Curhan (2005) found that high-purine diets increase uric acid levels, which can lead to kidney stones and gout, both of which impair kidney function. Popular Filipino street foods like isaw (grilled intestines), atay (liver), and dinuguan (blood stew) are high in purines, making them potential contributors to kidney problems.

How to Protect Your Kidneys

• Limit processed and high-sodium foods – Choose fresh, whole foods whenever possible.

• Stay hydrated – Water is the best choice over sugary or artificially flavored drinks.

• Opt for lean proteins – Instead of organ meats, choose fish, chicken, or plant-based proteins.

• Be mindful of sugar intake – Reduce consumption of sweetened beverages to lower kidney stress.

References

• He, F. J., & MacGregor, G. A. (2010). Reducing population salt intake worldwide: From evidence to implementation. Progress in Cardiovascular Diseases, 52(5), 363-382.

• Strippoli, G. F. M., et al. (2006). Sodium intake and chronic kidney disease progression. Kidney International, 70(5), 829-835.

• Appel, L. J., et al. (1997). A clinical trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine, 336(16), 1117-1124.

• Hu, F. B. (2013). Resolved: There is sufficient scientific evidence that decreasing sugar-sweetened beverage consumption will reduce the prevalence of obesity and obesity-related diseases. Obesity Reviews, 14(8), 606-619.

• Choi, H. K., & Curhan, G. (2005). Gout epidemiology and dietary risk factors. Current Opinion in Rheumatology, 17(3), 312-316.