Drinks That Improve Kidney Health And Eliminate Toxins: Easy And Nutritious Recipes

The kidneys work constantly to naturally filter and purify the body, to keep us healthy. More than just “cleansing” them, experts say it’s important to learn how to care for them through our diet, which should be rich in natural foods, avoiding ultra-processed foods and unnecessary added sugars. Promoting a culture of health through nutritional education allows us to move away from myths and toward more informed, responsible, and sustainable decisions. 

In this context, where diet can (and should) become an ally of good health, and of kidneys that truly act as a waste filter, which is one of their main functions, Alejandro Cánovas and Laura Gallardo, both nutritionists at Royal Hideaway Sancti Petri, share some advice on the subject, as well as three recipes for especially effective detox drinks. “It is essential to remember that kidney health depends much more on our daily habits than on quick or ‘miracle’ solutions, miracle diets, or a specific food that solves the problem,” both experts comment.

Is it necessary to ‘cleanse’ the kidneys?

“The function of the kidneys in the body is essential and silent (because we don’t see them, but they function correctly, unless there is an apparent indication, symptomatology, or medical history), and taking care of them is a long-term investment in well-being and prevention,” the two nutritionists begin by explaining.

And they add: “The kidneys are two elongated, curved organs located in the lower back, responsible for filtering the blood and eliminating waste, toxins, and excess water through urine. Along with the liver, they make up the body’s excretion system. In addition, they regulate electrolyte balance (such as sodium, potassium, and calcium), blood pressure, and participate in hormone production.”

Regarding the need to keep them “clean,” experts believe that “the term ‘cleanse’ or ‘detox’ is often used in a more or less commercial way. It’s important to clarify that the kidneys don’t need external products to function properly, as long as they are healthy… because they cleanse themselves constantly. However, some conditions can hinder their functioning, such as poor hydration, excess salt, alcohol, or ultra-processed foods, as well as chronic diseases such as diabetes and hypertension.”

Healthy habits to keep your kidneys clean’

Before sharing three simple and recommended drink recipes for kidney health, the two nutritionists explain how we can contribute to healthy kidneys. Although there is no optimal or adequate amount for everyone, it is important to assess individually whether the person is drinking too little or enough water, because several factors must be taken into account, such as physical activity, sweating, consumption of ultra-processed foods, and the overall diet. It is important to remember that, in addition to hydrating with water, fruits and vegetables are also good sources of hydration .”

1. Water with pieces of fruit, spices, or herbs 

Water is always the first detox drink, a beverage that truly provides adequate hydration. In this case, nutritionists recommend enriching it to make it more appealing. “Water with lime or lemon slices or a little freshly squeezed juice—orange, lemon… or blending a fruit like 1/2 a mango and diluting it with more water. Another water-based option? Add strawberry chunks and mint or spearmint, with a cinnamon stick (to enhance its flavor, it’s important to let it sit for a few hours).”

To make these refreshing drinks with fruits or medicinal herbs for a detox effect, “you can add ice, or make a liquid base with a tea or rooibos of a flavor that the person drinking it especially likes.  In addition to hydrating us, we’re also adding other nutrients that will help our nutritional balance,” experts say.

2. ‘Pink Unicorn’ Smoothie: Red berries, banana, and soy milk

The second suggestion combines ingredients rich in antioxidants, fiber, vitamins, and minerals, “ideal for promoting overall health, including kidney function, especially in people with healthy kidneys.” Breaking down the ingredients, first up are berries (strawberries, blueberries, raspberries, blackberries), “rich in antioxidants like anthocyanins and vitamin C, which help reduce inflammation and oxidative stress, factors linked to progressive kidney damage.” 

Bananas, for their part, are “a natural source of potassium, fiber, and vitamin B6. Potassium in moderate amounts is necessary for fluid balance and proper muscle and nerve function.” Finally, a soy drink rounds out the detox effect. According to nutritionists, “choosing a sugar-free plant-based drink will help hydrate us and provide us with high-quality plant-based proteins. It’s also a lactose-free option.”

As for preparation and quantities, simply blend half a cup of berries (fresh or frozen), a ripe banana, a cup of unsweetened soy milk, and optionally some chia or flax seeds to increase the fiber content in a blender. “We consider this smoothie best consumed for breakfast. As a contraindication, potassium intake should be monitored in people with advanced chronic kidney disease, and it should also be ensured that the soy milk does not contain added sugars or excess sodium.”

3. ‘Blue Marine’ Smoothie: Water, seawater, pineapple, and coconut

This smoothie offers a hydrating and remineralizing option, “especially useful for naturally replenishing electrolytes and promoting proper kidney function, always within a balanced diet.” As for the benefits of this drink, they lie in what its ingredients offer. “Water is essential for the kidneys to filter waste effectively. As for seawater, which should be used in a controlled manner, it is rich in minerals such as sodium, magnesium, and calcium. In small (diluted) quantities, it can supplement hydration with electrolytes, useful after intense exercise, low blood pressure, or in hot climates,” they explain.

Pineapple “works as a natural diuretic, is rich in bromelain (an anti-inflammatory enzyme), vitamin C, and water, which aid digestion and promote the natural elimination of fluids. Coconut extract (better than coconut drinks, which have fewer ingredients) contains potassium, magnesium, and antioxidants, and is a natural source of electrolytes.”

To prepare ‘Blue Marine,’ you need 3/4 cup mineral water, a tablespoon of safe seawater (mixed with fresh water), half a cup of fresh pineapple, 1/4 cup coconut extract or fresh pulp, and a little ice for serving. “This preparation is ideal after physical exercise, although it is not recommended for people with high blood pressure. Remember: seawater must be suitable for food use and properly diluted. Do not use unsafe seawater.”