Researchers studied nearly 189,000 middle-aged and older adults from China and the UK to see if eating more plants and less meat could protect kidney health. They tracked what people ate and monitored who developed kidney disease over several years. The results suggest that people who followed a more plant-based diet had a lower risk of developing chronic kidney disease, with women showing stronger benefits than men. This research supports the idea that the foods we choose can play an important role in keeping our kidneys healthy as we age.

The Quick Take

  • What they studied: Whether eating a diet rich in plants and low in animal products (called the Planetary Health Diet) could help prevent chronic kidney disease in adults over 40
  • Who participated: Two large groups of adults: 12,259 people from China (average age in 50s-60s) and 176,720 people from the UK (similar age range), all without kidney disease at the start
  • Key finding: People who ate more according to the plant-based diet guidelines had lower rates of kidney disease, especially women. Women who followed the diet most closely had about 62% lower risk compared to those who followed it least
  • What it means for you: Eating more plants, whole grains, legumes, and nuts while eating less red meat and processed foods may help protect your kidneys as you get older. This benefit appears stronger for women, though men also showed some protection

The Research Details

This study followed two separate groups of people over many years—one in China and one in the UK. Researchers asked participants what they ate and then tracked their health records to see who developed kidney disease. They used a scoring system called the Planetary Health Diet Index to measure how closely each person followed a plant-based eating pattern. The scoring system gives points for eating more vegetables, fruits, whole grains, nuts, and legumes, and fewer animal products like red meat and processed foods.

The researchers used statistical methods to compare kidney disease rates between people who scored high on the plant-based diet scale versus those who scored low. They adjusted their analysis to account for other factors that affect kidney health, like age, weight, exercise, and smoking. By studying two different populations in different countries, they could see if the results held true across different groups of people.

Following people over time (rather than just taking a snapshot) gives us stronger evidence about how diet affects long-term health. By studying two different populations, the researchers could confirm their findings weren’t just a coincidence in one group. The fact that women and men showed different results is important because it suggests diet may affect kidney health differently depending on sex.

This study is fairly reliable because it followed a large number of people over several years and used medical records to confirm kidney disease cases. However, the study only shows association (people who eat this way have less kidney disease), not proof that the diet causes the protection. The results were stronger in the UK group than the Chinese group, which suggests the findings may be more reliable for some populations than others. Some uncertainty remains because researchers relied on people remembering what they ate, which isn’t always perfectly accurate.

What the Results Show

In the UK group, women who followed the plant-based diet most closely had significantly lower kidney disease risk—about 21% lower in the second-highest group and 21% lower in the highest group compared to those who followed it least. The pattern was consistent and statistically significant. In men from the UK, the protection was smaller but still present, with about 16% lower risk in the highest diet adherence group.

In the Chinese group, the results were even more striking for women. Women in the highest diet adherence group had about 62% lower kidney disease risk compared to those in the lowest group. However, in men from the Chinese group, the results were less clear and didn’t show a consistent pattern.

Overall, the research suggests that following a plant-based eating pattern is associated with lower kidney disease risk, and this benefit appears stronger in women than in men across both populations.

The study found that the relationship between diet and kidney disease risk was stronger in women than in men, a difference that was statistically significant. This sex difference is important because it suggests that dietary recommendations for kidney disease prevention might need to be tailored differently for men and women. The consistency of findings across two different countries (China and UK) with different populations suggests the results may apply more broadly, though the effect sizes differed between the two groups.

This research aligns with previous studies showing that plant-based diets are generally good for kidney health. The Planetary Health Diet was developed by nutrition experts to be both healthy for people and sustainable for the planet. This study is one of the first to specifically test whether following this diet reduces kidney disease risk in large populations. The findings support the growing body of evidence that eating more plants and fewer animal products benefits multiple aspects of health, including kidney function.

The main limitation is that researchers asked people to remember what they ate, which isn’t always accurate. The study shows association, not proof of cause-and-effect—people who eat this way might also exercise more or have other healthy habits. The follow-up time was different between groups (4 years in China, 10 years in UK), which could affect results. The study included mostly middle-aged and older adults, so results may not apply to younger people. Additionally, the results were stronger in women than men, and stronger in the UK population than the Chinese population, suggesting the findings may not apply equally to everyone.

The Bottom Line

If you’re middle-aged or older, eating more plant-based foods (vegetables, fruits, whole grains, beans, nuts) and less red meat and processed foods may help protect your kidneys. This recommendation has moderate confidence based on this research, especially for women. Start by adding more plant foods to your meals rather than completely eliminating animal products. Consult your doctor before making major dietary changes, especially if you already have kidney disease or take medications that interact with diet.

This research is most relevant for middle-aged and older adults (40+) who want to prevent kidney disease. Women may see stronger benefits than men based on these findings. People with family history of kidney disease, diabetes, or high blood pressure should pay special attention since these conditions increase kidney disease risk. If you already have kidney disease, talk to your doctor or a kidney specialist before changing your diet, as some plant foods may need to be limited depending on your kidney function.

Kidney disease develops slowly over years, so you wouldn’t expect to see dramatic changes quickly. The studies followed people for 4-10 years to see the protective effects. You might notice improved energy and general health within weeks to months of eating better, but the kidney-protective benefits likely take months to years to develop. Consistency matters more than perfection—making sustainable dietary changes you can stick with long-term is more important than strict adherence.

Want to Apply This Research?

  • Track daily servings of plant-based foods (vegetables, fruits, whole grains, legumes, nuts) and servings of red meat or processed meat. Aim to increase plant foods to at least 5 servings daily and limit red/processed meat to 1-2 servings per week. Log these in your food diary to see your weekly patterns.
  • Start with one meal per day that’s plant-based (like a vegetable stir-fry with tofu or beans instead of meat). Gradually add more plant meals as you find recipes you enjoy. Use the app to set reminders to eat vegetables at each meal and track your progress toward plant-based eating goals.
  • Monthly, review your plant food intake and meat consumption patterns. Track any changes in energy levels or how you feel. If you have kidney function tests done (through your doctor), note the results in your app to see if dietary changes correlate with kidney health improvements over time. Share this data with your healthcare provider at annual checkups.

This research suggests an association between plant-based eating and lower kidney disease risk, but does not prove the diet prevents kidney disease. Individual results vary based on genetics, overall lifestyle, and other health factors. If you have existing kidney disease, diabetes, high blood pressure, or take medications that affect kidney function, consult your doctor or a registered dietitian before making significant dietary changes. This information is for educational purposes and should not replace professional medical advice. Always discuss dietary changes with your healthcare provider, especially if you have chronic health conditions.