From salt to kidney failure: The foods putting you at risk

It starts with a pinch of salt. Then a plate of fries, a can of soda, or a juicy steak.

For many Kenyans, these are everyday indulgences, enjoyed without a second thought.

But for Felix Okoth, a nutritionist with over a decade of experience, these choices are a ticking time bomb for kidney health.

“What we eat directly impacts our kidneys,” Okoth says, adding, “Unfortunately, many of the foods we love are the ones putting us at the greatest risk.”

The numbers paint a grim picture.

According to the Kenya Renal Association, four million Kenyans are living with kidney disease, a figure expected to rise to 4.8 million by 2030. Chronic kidney disease (CKD) affects about four per cent of the population, yet awareness remains dangerously low.

For Okoth, the link between diet and kidney health is undeniable.

“The kidneys are like the body’s filtration system,” he explains.

 “They remove toxins, balance electrolytes, and regulate blood pressure. But when we overload them with the wrong foods, they start to fail.”

Salt, the silent killer

One of the biggest culprits is sodium. “Too much sodium forces the kidneys to work overtime,” the nutritionist warns. “Over time, this can lead to high blood pressure, fluid retention, and even kidney failure.”

Processed foods, canned goods, and even some spices are packed with sodium, yet many people have no idea how much they’re consuming.

Protein is essential for muscle repair and immunity, but too much—especially from red meat—can strain the kidneys.

 “When protein breaks down, it produces waste products like urea and creatinine. If the kidneys can’t filter these out, they build up in the body and cause damage.”

Hidden dangers in healthy foods

Even nutrient-rich foods can pose risks. Bananas, spinach, and potatoes contain high levels of potassium, which can disrupt heart rhythms if not properly regulated. Excess phosphorus, found in dairy and processed meats, weakens bones over time.

Okoth adds that for those with kidney disease, managing these nutrients is critical.

It’s not just what you eat—it’s also what you drink. Sugary sodas and alcohol are major risk factors.

“Sugary drinks can lead to diabetes, one of the leading causes of kidney disease,” he warns.

 “And alcohol? It dehydrates the body and forces the kidneys to work harder.”

The good news, Okoth says, is that simple lifestyle changes can protect kidney health.

“Reducing salt intake, choosing lean proteins like fish and chicken, and avoiding processed foods can go a long way in protecting your kidneys,” he advises.

Regular check-ups are also crucial, especially for those with diabetes or hypertension. “Prevention is always better than cure. Annual screenings can catch kidney problems early—before they become life-threatening.”

For Okoth, the fight against kidney disease is personal.

“I’ve seen too many lives disrupted by this condition,” he says. But I’ve also seen how simple changes can transform lives. It’s not just about food—it’s about education, awareness, and taking control of your health.”

As the number of Kenyans affected by kidney disease continues to rise, Okoth’s message is clear: “Your kidneys are vital. Take care of them before it’s too late.”