In the quest for better health and a slimmer waistline, intermittent fasting (IF) has become one of the most talked-about diet trends of the decade. From the 16:8 method to alternate-day fasting, more people are turning to time-restricted eating to improve energy, reduce inflammation, and manage chronic conditions.
But as with any dietary shift, there are growing concerns, one being the potential impact on kidney health. Could skipping meals and extending fasting windows stress these vital organs? We spoke to Pooja Singh, Dietitian at ShardaCare–Health City - Noida, to break down the facts. Here is what she shared with us.
“The kidneys play a crucial role in maintaining fluid balance, filtering toxins, and regulating electrolytes,” explains Singh. “When someone starts intermittent fasting, especially without proper hydration or nutrient intake, it may pose challenges for kidney function, especially in individuals with pre-existing kidney issues.”
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Fasting alters metabolism and may lead to increased levels of ketones and uric acid, which the kidneys must filter. In susceptible individuals, this added load might contribute to kidney strain over time.
Who Should Be Cautious?
Pooja Singh emphasises that not everyone faces the same risk. Those who should proceed with caution include:
Individuals with chronic kidney disease (CKD)
People with diabetes, particularly if on insulin or medications
Those prone to dehydration or kidney stones
Individuals with high-protein diets while fasting
“Anyone with a medical condition affecting kidney function should consult a healthcare professional before starting intermittent fasting,” she advises.
Tips for Kidney-Safe Intermittent Fasting
If you’re considering or currently practising intermittent fasting, Singh offers practical tips to protect your kidneys:
Stay Hydrated: “Water is essential for kidney function. Drink throughout the fasting and eating windows.”
Balance Your Meals: Focus on a nutrient-rich diet with whole grains, lean proteins, fruits, and vegetables during your eating window.
Avoid High-Sodium and High-Protein Diets: These can overwork the kidneys.
Listen to Your Body: Fatigue, dark urine, or dizziness could be warning signs of dehydration or kidney stress.
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Intermittent fasting can be a powerful health tool when used wisely. “For most healthy individuals, intermittent fasting does not pose a risk to kidney health, especially if practised mindfully,” says Pooja Singh. “But like any diet, it’s not one-size-fits-all.”
[Disclaimer: Before making any major lifestyle change, particularly one that affects your eating patterns and hydration, it's best to consult with a registered dietitian or physician, especially if you have underlying health conditions.]