Is Ginger Good For Kidneys?

Is this unassuming kitchen spice the key to kidney health? Is ginger good for our kidneys if consumed in moderation?

Ginger provides a multitude of benefits, however, there are some risks associated with ginger that we must be aware of.

That being said, is there a place for this commonly used flavoring in a kidney friendly diet? 

In this article, we’ll review what ginger is, its various types, the associated benefits and risks, and how ginger may affect kidney disease and kidney stones.

Let’s dive in!

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What Is Ginger?

Ginger is actually a plant with long spiky green leaves. The ginger we’re familiar with as an ingredient in our cooking is actually the root of this plant.

Originating in Southeast Asia, ginger is part of a family of flower plants called Zingiberaceae. The Zingiberaceae family also provides us with other commonly used spices such as turmeric and cardamom.

Forms of Ginger

Fresh Ginger Root

The most non-processed form of ginger is the root of the ginger plant itself!

Fresh ginger is packed with flavor and can be found in the produce section of your local grocery store!

Pickled Ginger

Pickled ginger is fresh ginger root that is pickled in a sugar and salt brine.

Like most pickled foods, pickled ginger has a lot of sodium in it. Two tablespoons of pickled ginger has about 360 milligrams of sodium.

Pickled ginger is also commonly served with sushi!

Crystallized Ginger

Crystallized (or “candied”) ginger is ginger root that is cooked, tossed with sugar and dehydrated.

A 1/4 cup of candied ginger has around 35 grams of sugar. Be careful eating crystalized ginger as the number of calories and grams of sugar can quickly add up!

Dried or Powdered Ginger

Dried (or “powdered”) ginger is ginger root that is dried and made into a powder. You’ll find this ginger in the spice isle at the grocery store. This type of ginger is commonly used as a baking ingredient!

Ginger Tea

You can make ginger tea by letting fresh ginger root sit in hot water. Or, there are many ginger teas available on the market.

Be careful of other ingredients in ginger teas. Some ginger teas have ingredients that are bad for kidneys, such as licorice root. The National Kidney Foundation has a list of herbal ingredients and supplements to avoid.

Ginger Supplements or Extracts

Ginger is also available as an herbal supplement pill or liquid extract. These products are very concentrated forms of ginger.

Please be aware that herbal supplements are not regulated in the United States. (1)

Ginger Health Benefits

Most notably, ginger has been used as a treatment for nausea. Research into ginger has focused on nausea associated with pregnancy, motion sickness and cancer treatment when used with other medications. (2)

Ginger has been used for centuries to treat a variety of conditions including asthma, menstrual cramps, diabetes, and upset stomach. Although research investigated ginger in many of these conditions, most studies are very small and only done in animals. Therefore, the findings of these studies may not translate to humans.

Limited research has shown that ginger may help with:

• Cancer prevention, as it is a potent source of antioxidants (3)
• Inflammation, especially in arthritis (4)
• High blood sugar in animals with diabetes (5) (6)
• High blood pressure (7)
• High cholesterol (5) (8) (9)

However, we need more research to confidently recommend ginger for these health conditions. (2)

Is Ginger Good for Kidneys?

Multiple studies have investigated the impact of ginger on kidney health. Most of these studies are small and done in rats, making it difficult to form specific recommendations for humans.

However, ginger may have some beneficial effects for kidneys.

Ginger & Kidney Disease

Ginger seems to have some benefits in kidney disease. Small studies using rats have found that ginger protects kidneys from inflammation caused by a variety of health conditions, metal toxicity and pro-inflammatory fructose. (4) (6) (10) (11)

Two studies also found better kidney function in rats with diabetes when given ginger supplements. (5) (6)

However, research on the effects of ginger and kidney disease in humans is lacking. We need more research to determine if ginger is good for kidney disease. Specifically, we need more information on the amount and specific type of ginger that could be beneficial for our kidneys.

Ginger & Kidney Stones

No research has been done to see if ginger is good for kidney stones.

Ginger does have a fair amount of oxalate. And, most of that oxalate is soluble, which makes it more absorbable. (12) It is unlikely that eating or cooking with ginger will add a significant amount of oxalate to your diet. But, ginger supplements and extracts might add quite a bit of oxalate. I’d recommend avoiding ginger supplements if you have high urine oxalate.

Risks of Taking Ginger

There are some risks you should be aware of before you add a lot of ginger to your diet.

Blood Thinning

Ginger has an anticoagulant effect, which means it can help thin your blood. If you’re prescribed to take a blood thinner, such as coumadin, you should avoid ginger supplements. (13)

Low Blood Pressure

Ginger can also lower your blood pressure. If you take blood pressure medications or have a history of dangerously low blood pressure, you should speak with your doctor being taking ginger supplements.

Side Effects

Like most supplements, ginger supplements have the potential to produce side effects.

Very high doses of ginger (more than 4 grams per day) could cause: (13)

• Upset stomach
• Gas
• Diarrhea
• Heartburn
• Mouth and throat irritation

Of note, risks are much higher if you take ginger in supplement form. The dose of ginger in supplements is usually much higher compared to ginger itself. Ginger used in cooking, or eaten in normal amounts, is unlikely to cause side effects.

How to Add Ginger to a Kidney Diet

If you want to add ginger to your diet, I’d recommend turning to ginger foods, rather than supplements. We need more research before I can recommend ginger as a supplement to help kidneys.

However, it is clear that ginger has some kidney healthy benefits. So, it might be a good idea to add more ginger to your day! Adding ginger in non-supplement form may provide benefits and is unlikely to cause harm.

How To Cook Fresh Ginger Root

Compared to dried ginger, fresh ginger will definitely add the most flavor to your food! Using fresh ginger is a little more work, but well worth it in my book!

To prepare fresh ginger, you can peel it using a vegetable peeler or a spoon! Then, use a sharp knife to mince, slice, or chop it.

Add minced ginger directly into homemade salad dressing or salads. Yes, you can eat ginger raw! Make your own ginger dressing for this spaghetti ginger salad!

For cooked dishes, sauté fresh ginger in a little oil along with ingredients like onion or garlic. This is a tasty way to start soups, stews, curries, or stir-fries! This Thai vegetable curry is a great example.

Convenience Ginger

You can buy fresh ginger that has already been chopped or pureed. As always, check the Nutrition Facts for these products. Many of these products have added sodium – around 130mg per teaspoon of ginger!

The Ginger People* and Lee Kum Kee* brands are low sodium options.

Ginger for Low Sodium Cooking

Because ginger is so tasty, it is a great way to make flavorful dishes without the salt. By adding tasty ingredients like ginger and other spices, you can cut back on how much salt you need.

Low sodium veggie burgers, sloppy joes and pork stir fry are other great ways to add in garlic while monitoring the amount of salt in the meal!

Final Thoughts

Using ginger as a spice to flavor your foods or eating ginger as a natural ingredient comes with little risk on kidney health.

However, ginger in supplement form often provides higher doses and may lead to various side effects.

If you’re uncertain about ginger and your specific health conditions, ask your doctor or dietitian if ginger is right for you!

Overall, ginger comes in many natural forms. When consumed in moderation, ginger has a place in every kidney friendly diet.

Happy Eating!

Melanie