Kidneys naturally cleanse your body by filtering waste from your blood. Staying hydrated, prioritizing certain foods, and other habits can help support kidney function.

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The kidneys are two small organs located on either side of the spine, below the ribs.

They play an important role in:

getting rid of excess bodily waste balancing electrolytes creating hormones

Without disease, a well-rounded diet and adequate water intake are usually enough to keep your kidneys healthy.

However, certain foods, herbs, and supplements can also help support strong kidneys.

Here are 4 ways to help cleanse your kidneys and a 2-day kidney cleanse sample menu.

1. Hydration is key

The adult human body weight is around 60% water, according to the Academy of Nutrition and Dietetics (AND). Every single organ, from the brain to the liver, requires water to function.

The kidneys are your body’s filtration system and require enough water to secrete urine. Urine is the primary waste product that allows the body to excrete unwanted substances.

When water intake is low, urine volume is low. A low urine output may lead to kidney dysfunction, kidney stones, and urinary tract infections (UTIs).

Drinking enough water is important for the kidneys to flush out excess waste materials properly, and this is especially important during a kidney cleanse.

According to the AND, the recommended daily fluid intake is 15.5 cups (3.7 liters) for adult males and 11.5 cups (2.7 liters) for adult females.

However, this may vary depending on several factors, such as your age, how active you are, and if you’re living with an underlying health condition.

If you’re unsure how much water to drink daily to keep your kidneys healthy, speak with a healthcare professional.

2. Choose foods that support kidney health

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDKD) recommends eating a heart-healthy diet to prevent cholesterol and fat from building up in your arteries, kidneys, and heart.

Some heart-healthy foods may include:

lean animal proteins, such as poultry, fish, and meatfruits and vegetableslow fat or fat-free dairy products

Some more specific foods may also help with your kidney cleanse.

Grapes

A 2019 animal study found that red grape juice and raisins may have anti-inflammatory and antioxidative properties that could help protect kidneys from fatty deposition and improve their strength and function.

A glass of grape juice or a handful of red grapes make a great afternoon snack.

Cranberries

A 2019 review found that cranberries may help promote kidney health in several ways, such as:

reducing UTIsreducing inflammation and oxidative stressimproving the gut microbiome

However, the authors note that cranberries may increase the risk of kidney stones in some people. More research is also needed to determine the dose of cranberry juice and supplements for kidney health.

Seaweed

Brown seaweed has been studied for its beneficial effects on the pancreas, kidneys, and liver.

In a 2014 animal trial, rats fed edible seaweed for 22 days showed a reduction in both kidney and liver damage from diabetes.

Try a packet of dried, seasoned seaweed the next time you crave a crunchy snack.

Calcium-rich foods

Eating calcium may help reduce kidney stones, according to the National Kidney Foundation.

Calcium is needed to bind with oxalate to reduce the absorption and excretion of this substance. Too much urinary oxalate can lead to kidney stones.

You can meet the recommended daily intake of 1 gram (g) of calcium by consuming high calcium foods, such as:

low fat dairy products, such as cow’s milk, yogurt, and cheesetofusoybeanslean meatsfortified cereals

3. Drink kidney-cleansing teas

A 2023 study found that drinking unsweetened tea was associated with a lower risk of developing kidney disease when compared to people who didn’t drink tea.

Some teas that may help cleanse your kidneys include:

green teablack teahydrangea teasambong

4. Supplement with supportive nutrients

Some supplements may provide benefits for your kidney health.

Vitamin B6

Many people with chronic kidney disease have low levels of vitamin B6, according to the National Institutes of Health.

Vitamin B6 is an important cofactor in many metabolic reactions. It’s required for the metabolism of glyoxylate, which can become oxalate instead of glycine if B6 is deficient. Too much oxalate may lead to kidney stones.

The recommended dietary allowance for vitamin B6 is 1.3 g for adults ages 19 years and older.

Omega-3s

The standard Western diet is high in inflammatory omega-6 fatty acids and low in beneficial omega-3 fatty acids.

High levels of omega-6 fatty acids may contribute to kidney stone formation. An increase in omega-3s can naturally decrease the metabolism of omega-6s, with the best intake ratio being 1-to-1.

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two important omega-3 fatty acids present in fish oil supplements. They help reduce the risk of kidney stones.

Potassium citrate

Potassium is a necessary element of electrolyte balance and pH balance of urine.

Therapy with potassium citrate may help reduce the formation of kidney stones, especially in people who experience recurring episodes.

For those with a history of other kidney problems, talk with a doctor before taking potassium supplements.

Sample 2-day kidney cleanse

This sample 2-day kidney cleanse may help strengthen your kidneys, but no research supports the cleansing action.

Day 1Breakfast: 8 ounces each fresh lemon, ginger, and beet juice, plus 1/4 cup dried cranberries and 2 eggsSnack 1: 1/2 cup low fat Greek yogurt with 1/2 cup mixed berriesLunch: smoothie of 1 cup almond milk, 1/2 cup tofu, 1/2 cup spinach, 1/4 cup berries, 1/2 apple, and 2 tbsp pumpkin seedsSnack 2: 1/4 cup of mixed nutsDinner: large mixed-greens salad with 4 ounces lean protein (chicken, fish, or tofu), topped with 1/2 cup grapes and 1/4 cup peanutsDay 2Breakfast: smoothie of 1 cup soy milk, 1 frozen banana, 1/2 cup spinach, 1/2 cup blueberries, and 1 tsp spirulina, plus 1 eggSnack 1: 1/2 cup low fat Greek yogurt with 1/2 cup mixed berriesLunch: 1 cup hot millet topped with 1 cup fresh fruit and 2 tbsp pumpkin seedsSnack 2: 1/4 cup of mixed nutsDinner: large mixed-greens salad with 4 ounces lean protein (chicken, fish, or tofu), topped with 1/2 cup cooked barley, fresh lemon juice, and 4 ounces each unsweetened cherry juice and orange juice

Frequently asked questions

What drink is good for flushing your kidneys?

Water is the best drink to support kidney function, but cranberry juice, grape juice, and some teas may also be beneficial.

How can I naturally repair my kidneys?

Some ways to help keep your kidneys healthy include getting regular exercise, eating a heart-healthy diet, getting at least 7 hours of sleep each night, maintaining a moderate weight, quitting smoking if you smoke, and limiting your alcohol intake.

Does lemon water flush out your kidneys?

The National Kidney Foundation suggests that adding 4 ounces of concentrated lemon juice once daily to a glass of water may benefit the kidneys. Lemon contains citrate, a citric acid that could help prevent kidney stone formation by binding with calcium in urine.

Does cranberry juice clean your kidneys?

Cranberry juice has anti-inflammatory and antioxidant properties that could help cleanse your kidneys.

Takeaway

Most people don’t need to flush or cleanse their kidneys.

However, following a heart-healthy diet could help support kidney health.

If you have a history of kidney problems, speak with a healthcare professional. They could help develop a treatment and dietary plan for you.