Research shows this pungent spice might mitigate risk factors for kidney disease.
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Credit: Photographer: Ali Redmond. EatingWell Design.
Key Points
- Garlic is the best spice for kidney health, adding flavor without extra sodium.
- It provides anti-inflammatory benefits and supports blood flow for better kidney filtration.
- Eating more plants and knowing your numbers also protects against chronic kidney disease.
More than 1 in 7 U.S. adults have chronic kidney disease, but the rates are even higher for folks with diabetes and high blood pressure. The good news is that a healthy diet may help lower your risk of developing these health issues. Cooking with spices is one part of a diet that supports kidney health. Spices add plenty of flavor without much sodium—a win for your blood pressure and your kidneys!
If you’re wondering about the No. 1 spice to add, kidney experts recommend garlic. “Garlic is an easy way to add depth to meals while making it easier to follow a lower-sodium eating pattern,” says Sara Prato, M.S., RDN, CSR, a dietitian specializing in chronic kidney disease. It also contains sulfuric compounds that help fight inflammation and oxidative stress that can harm kidney function. We spoke with a nephrologist and two renal dietitians about the benefits of garlic for kidney health. Here’s what they said.
Helps Fight Inflammation & Oxidative Stress
“Chronic kidney disease (CKD) is characterized by an accumulation of uremic toxins, oxidative stress and chronic inflammation,” says Raeeda Gheewala, M.D., a sports nephrologist. The sulfuric compounds in garlic may help address these underlying issues. “Garlic’s health benefits come largely from its natural sulfur compounds, with allicin being one of the most well-known and studied,” says Prato. This compound has been shown to fight inflammation and oxidative stress—issues that increase the risk of CKD. “Allicin is formed when fresh garlic is chopped or crushed and contributes to many of garlic’s antioxidant and anti-inflammatory effects,” says Prato.
Helps Prevent Cardiovascular Disease & Diabetes
High blood pressure, diabetes and heart disease are some of the biggest risk factors for CKD. In fact, about 1 in 3 adults with diabetes and 1 in 5 adults with high blood pressure also have CKD. Garlic may help address these health issues, thereby mitigating the risk of kidney disease.
“Allicin, the active ingredient in garlic after chopping and mincing, promotes the production of nitric oxide that acts directly to dilate blood vessels, lowering blood pressure,” says Gheewala. What’s more, “Crushed garlic acts directly on arterial walls, reducing and preventing lipid accumulation,” she adds. This promotes healthy blood flow to the kidneys so they can effectively filter out waste and extra fluid from your body.
This pungent spice may also exert positive effects on blood sugars. “Garlic has been studied in diabetes, improving insulin sensitivity and reducing hyperglycemia and triglycerides,” says Gheewala. That said, we need more research to confirm these benefits. Most of this research uses garlic supplements, which have a much higher dose of sulfuric compounds than culinary garlic.
Adds Flavor Without Sodium
Garlic has a pungent flavor that can lean sweet or spicy depending on whether you eat it raw or cooked. All that flavor can help reduce the need for salt when cooking. “Although research on garlic and kidney health is currently limited and still emerging, one of garlic’s biggest benefits is that it adds a rich flavor that is naturally low in sodium,” says Grace Scarborough Wheeler, RDN. “Using garlic in place of salt can help reduce sodium intake and support healthy blood pressure, which is one of the most important factors for protecting kidney health,” she adds. That said, eating less sodium appears to be most effective for kidney health if you have advanced CKD, per a recent research review.
How to Enjoy Garlic
How you eat garlic can make a big difference on its health impacts. Here are the best ways to enjoy garlic for kidney health:
- Use Garlic Powder, Not Garlic Salt. If you’re opting for ground, dry garlic, make sure you get plain garlic powder instead of garlic salt to avoid excess sodium. “Dried, jarred, frozen and garlic powder are all convenient ways to add flavor without relying on salt,” says Wheeler.
- Think of It as a Salt Substitute. “I find that when people are trying to reduce sodium, they often remove the salt but don’t replace the flavor in other ways,” says Prato. She recommends leaning on garlic to add depth to low-sodium meals.
- Let Fresh Garlic Rest Before Using It. “One simple tip I share is to chop or crush fresh garlic and let it sit for about 10 minutes before cooking,” says Prato. Cooking reduces allicin’s protective effects, but letting it sit for a few minutes preserves some of its beneficial activity in the body.
- Embrace International Cuisines. Whether you’re Indian, Italian or Puerto Rican, garlic is probably a nonnegotiable in your cultural dishes. “Garlic is a foundational ingredient in many cuisines around the world, making it an easy and flavorful way to enhance a wide variety of meals,” says Prato. The sky’s the limit when it comes to cooking with garlic, so embrace a variety of international dishes as you experiment in the kitchen.
Other Tips for Kidney Health
Eating garlic has the potential to support kidney health, but there are undoubtedly more impactful ways to do so. Experts share a few tips for kidney health:
- Eat Plenty of Plant Foods. Plant-based diets are linked with lower rates of diabetes and hypertension, and with healthier kidney function. “Increasing plant protein and reducing animal protein reduces the nitrogenous acid load and the workload of the kidney,” says Gheewala. So be sure to eat plenty of plant foods—fruits, veggies, beans, nuts, seeds and whole grains. “These foods provide fiber, antioxidants and other beneficial plant compounds that support overall health, including kidney health,” says Wheeler.
- Limit Sodium. Consuming too much sodium, especially if you have diabetes, may cause your kidney function to deteriorate faster. So be mindful of how much sodium you’re consuming and opt for lower-sodium foods when possible. “Focus on a balanced, kidney-friendly eating pattern by limiting sodium and using herbs and spices to add flavor,” recommends Prato. Besides garlic, try cooking with turmeric, ginger, rosemary, oregano, chile peppers, basil, vinegar and lemon juice for plenty of flavor without much sodium.
- Know Your Numbers. “One of the best things you can do for your kidney health is know your numbers and understand what they mean for your kidney function and overall health,” says Prato. This includes things like your blood pressure, urine albumin and glomerular filtration rate (GFR), which can be checked through a doctor’s visit and blood test.
- Work with a Health Care Provider: Working with a health care provider is key for prevention and management of kidney issues. “Staying on top of regular checkups, monitoring your blood pressure and blood sugar, and knowing your kidney function can make a big difference,” says Wheeler.
Our Expert Take
Spices like garlic can help promote better kidney health by lowering sodium intake and exerting positive effects on inflammation, blood sugars and heart health. However, garlic alone won’t solve kidney issues or prevent you from developing kidney disease. “Small, consistent habits, along with staying informed about your kidney health, can make a big difference in supporting kidney function over time,” says Prato. So focus on regular checkups with your health care providers, a plant-forward diet and gradual lifestyle changes to sustainably promote your kidney health.
Read the original article on EatingWell
DATE . 8 / Aug/2026