A large study of over 160,000 people found that eating a planetary health diet—which focuses on plant-based foods and less meat—may help protect your kidneys and help you live longer. Researchers looked at people in the UK and the US and discovered that those who followed this diet more closely had better kidney function and lower chances of kidney disease and early death. Interestingly, the benefits were even stronger for people facing financial hardship, suggesting this diet could help reduce health gaps between rich and poor communities. The diet also produces less pollution and uses less land, making it better for the environment too.

The Quick Take

  • What they studied: Whether eating a diet that’s good for the planet (more plants, less meat) helps protect kidney health and helps people live longer, especially for people with less money
  • Who participated: Over 160,000 adults from the UK and United States, including people from different income levels and backgrounds
  • Key finding: People who followed the planetary health diet most closely had 25% lower risk of kidney disease and 17% lower risk of early death compared to those who followed it least. The benefits were even bigger for people facing financial hardship.
  • What it means for you: Eating more plant-based foods and less meat may help protect your kidneys and help you live longer. If you have less money or face other challenges, this diet might help you even more. However, talk to your doctor before making big diet changes, especially if you have kidney problems.

The Research Details

Researchers looked at two large groups of people: over 125,000 from the UK and over 35,000 from the United States. They tracked what these people ate and measured their kidney health over time. They used a scoring system to see how well each person followed the planetary health diet—a diet that includes more vegetables, fruits, whole grains, nuts, and beans while limiting meat and dairy.

The researchers then compared kidney health between people who scored high on the diet versus those who scored low. They also looked at whether people’s income level or neighborhood affected how much the diet helped. They followed people for several years to see who developed kidney disease or died.

This study is important because it looks at real people in real life, not just lab experiments. By studying two different countries, the researchers could see if the results held true in different places. The study also looked at whether the diet helped people differently based on their money situation, which is crucial because poor people often have worse health outcomes.

This is a strong study because it included a very large number of people (over 160,000), making the results more reliable. The researchers used two separate groups of people to confirm their findings. They measured kidney health using multiple methods and followed people over time to see real health outcomes. However, the study is observational, meaning researchers watched what people ate rather than telling them what to eat, so we can’t be 100% sure the diet caused the improvements.

What the Results Show

People who scored highest on the planetary health diet had significantly better kidney function compared to those who scored lowest. For every point higher on the diet score, kidney function improved slightly but measurably. When comparing the highest diet followers to the lowest, those eating the planetary health diet had 25% lower chances of developing kidney disease.

The study also found that people following the planetary health diet most closely had 17% lower risk of dying from any cause during the study period. This means the diet wasn’t just good for kidneys—it appeared to help overall health and longevity.

These benefits were consistent in both the UK and US populations, suggesting the findings apply across different countries and healthcare systems. The results held true even after researchers accounted for other factors that affect health, like age, exercise, and smoking.

The planetary health diet was associated with lower greenhouse gas emissions and less land use, confirming its environmental benefits. However, the diet was linked to higher water use, which is an important trade-off to consider. Interestingly, the kidney health benefits were strongest among people experiencing health-related hardship, and the mortality benefits were strongest among those facing employment challenges or living in difficult environments.

Previous research has shown that plant-based diets are good for heart health and the environment. This study adds important new evidence that these diets also protect kidney health specifically. The finding that benefits are strongest for disadvantaged populations is particularly valuable, as it suggests this diet could help reduce health inequalities rather than widen them.

The study tracked what people ate at one point in time, so researchers couldn’t account for diet changes over the years. People who eat healthier diets often have other healthy habits, so it’s hard to know if the diet itself caused the benefits or if it’s part of an overall healthy lifestyle. The study is observational rather than experimental, meaning we can’t prove cause and effect with complete certainty. Additionally, the planetary health diet score is based on food groups and may not capture all aspects of diet quality.

The Bottom Line

Consider eating more plant-based foods like vegetables, fruits, whole grains, nuts, and beans while reducing meat and dairy consumption. This diet appears to help kidney health and overall longevity based on strong evidence from large populations. Start by making gradual changes rather than overhauling your diet overnight. If you have kidney disease or take medications, consult your doctor before making significant dietary changes, as some kidney conditions require specific dietary adjustments.

This research is relevant for anyone concerned about kidney health, environmental impact, or living longer. It’s especially important for people facing financial hardship, as the benefits appear strongest in these populations. People with existing kidney disease should work with their doctor or a kidney specialist before adopting this diet. Those with certain kidney conditions may need to limit specific plant foods, so professional guidance is important.

Kidney function improvements may take several weeks to months to become noticeable. The mortality benefits observed in this study developed over several years of consistent diet adherence. Don’t expect overnight changes, but consistent adherence to a more plant-based diet appears to provide meaningful long-term health benefits.

Want to Apply This Research?

  • Track daily servings of plant-based foods (vegetables, fruits, whole grains, legumes, nuts) versus animal products. Set a goal to increase plant-based servings by 10% each week and monitor kidney health markers if available through your healthcare provider.
  • Use the app to log meals and receive real-time feedback on your planetary health diet score. Create meal plans that gradually shift toward more plant-based options while reducing meat and dairy. Set reminders for plant-based snacks and meals to build new eating habits.
  • Track weekly diet adherence scores and correlate with any available health metrics like energy levels or weight. If you have access to kidney function tests through your doctor, monitor changes over 3-6 month intervals. Use the app to identify patterns in which plant-based foods you enjoy most to ensure long-term sustainability.

This research suggests associations between the planetary health diet and kidney health benefits, but does not prove the diet causes these improvements. Individual results vary based on genetics, overall lifestyle, and existing health conditions. If you have kidney disease, diabetes, or take medications affecting kidney function, consult your healthcare provider or a registered dietitian before making significant dietary changes. Some kidney conditions require specific dietary restrictions that may conflict with a standard planetary health diet. This information is educational and should not replace personalized medical advice from your healthcare team.