Ginger ale has been the go-to drink for upset stomachs for generations. Flight attendants hand it out for motion sickness. Parents give it to sick kids. But does it actually help?
The answer is complicated. Real ginger has genuine health benefits—but most ginger ale contains very little actual ginger and a lot of sugar.
Here’s what the science says about ginger ale, when it might help, and how to choose a better version.
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Available on the App StoreWhat is ginger ale?
Ginger ale is carbonated water flavored with ginger and sweetened with sugar or other sweeteners. While many people drink it on its own, it’s also common in cocktails.
Most commercial ginger ales are sodas—carbonated water mixed with high fructose corn syrup or sugar, plus natural or artificial ginger flavoring. Check the ingredient list and you’ll often find citric acid, sodium benzoate, and caramel coloring.
Some brands include “natural flavorings” without specifying what those are. The actual ginger content in most commercial ginger ales is minimal.
Traditional ginger ale is different. Made with a ginger bug (similar to a sourdough starter or kombucha SCOBY), it’s naturally fermented using raw ginger root. This version typically uses simpler ingredients—cane sugar, fresh ginger, water—and contains beneficial bacteria from fermentation.
You can find traditionally brewed ginger ale in some health food stores or online. It’s pricier but has more actual ginger.
Related: Health benefits of ginger
Summary: Most commercial ginger ale is soda with minimal ginger and lots of sugar. Traditional versions are naturally fermented with real ginger.
Different types of ginger ale
Several varieties exist:
- Regular – Standard sodas or traditionally fermented versions. Ingredients typically include ginger, sweetener, and carbonation.
- Dry – A branding term for ginger ales with a sharper, more pronounced ginger flavor from different sourcing or processing methods.
- Diet – Swaps sugar for zero-calorie sweeteners like aspartame or stevia.
The choice depends on what you’re looking for. Diet versions avoid sugar but use artificial sweeteners. Dry versions may taste more like real ginger. Traditional fermented versions offer the most actual ginger.
Summary: Besides regular ginger ale, you’ll find diet versions with artificial sweeteners and dry versions with stronger ginger taste.
Health benefits of ginger (not necessarily ginger ale)
Here’s the key distinction: ginger itself has real health benefits backed by research. But that doesn’t mean ginger ale provides those benefits—most commercial versions contain barely any ginger.
Ginger helps with nausea
This is ginger’s best-studied benefit. An umbrella review analyzing 15 meta-analyses found consistent evidence that ginger reduces nausea and vomiting across multiple conditions—chemotherapy, pregnancy, and post-surgery.1
The catch: studies use concentrated ginger supplements (typically 250–1000 mg), not the trace amounts in commercial ginger ale. The difference matters.
If you’re dealing with nausea, fresh ginger tea or ginger supplements would be more effective than most ginger ales.
Ginger reduces inflammation
Research shows ginger supplementation significantly reduces inflammatory markers including C-reactive protein (CRP) and TNF-α.2
This anti-inflammatory effect may benefit conditions from arthritis to metabolic health. Again, you’d need actual ginger—not sugar water with ginger flavoring.
Related: Ginger shots
Ginger has antioxidant properties
Ginger contains compounds like gingerols and shogaols that act as antioxidants. However, processing reduces antioxidant content. Commercial ginger ale, which uses processed ginger flavoring, retains little of this benefit.
Suggested read: What to Eat When Nauseous: 14 Best Foods & Drinks
Ginger ale is caffeine-free
One genuine advantage: ginger ale contains no caffeine, making it an alternative to coffee or cola when you want something fizzy without the stimulant.
The reality check
Don’t mistake ginger ale for a health drink. It’s soda. The health benefits belong to ginger itself—fresh, dried, or in concentrated supplement form.
If you want ginger’s benefits, consider:
- Fresh ginger tea
- Ginger and turmeric combinations
- Ginger supplements
- Teas for nausea that contain real ginger
Summary: Ginger genuinely helps with nausea and inflammation—but most commercial ginger ale contains too little ginger to provide meaningful benefits.
Possible side effects
Ginger ale is generally safe in moderation, but there are legitimate concerns.
Gas and bloating
All carbonated drinks can cause gas, bloating, and belching. The carbonation itself is the issue, not the ginger.
Diet ginger ales add another problem—sugar alcohols and artificial sweeteners that can cause digestive issues in some people, especially in larger amounts.
Related: Foods that help with bloating
Sugar is the real problem
A 12-ounce can of regular ginger ale contains about 36 grams of added sugar—that’s 72% of the recommended daily limit on a 2,000-calorie diet.
An umbrella review of meta-analyses found convincing evidence linking sugar-sweetened beverages to increased risk of type 2 diabetes, cardiovascular disease, depression, and other conditions.3
The research is clear: regular consumption of sugary drinks—including ginger ale—increases risk of:
- Weight gain and obesity
- Type 2 diabetes
- Heart disease
- Dental problems
This isn’t about occasional use. But if you’re reaching for ginger ale daily to settle your stomach, you’re also getting a significant sugar load.
Suggested read: Top 13 Keto-Friendly Drinks for Low-Carb Dieters
Related: Why sugary soda is bad | How to stop drinking soda
Concerns about artificial sweeteners
Diet ginger ale avoids sugar but introduces other questions. Research on artificial sweeteners remains mixed. Some studies suggest they may affect gut bacteria and metabolic health, though evidence isn’t conclusive.
Diet soda drinkers in observational studies tend to have higher rates of metabolic issues—but whether that’s caused by the sweeteners or reflects other factors is unclear.
Common sweeteners in diet ginger ale include aspartame, sucralose, and stevia. If you react poorly to any of these, check labels carefully.
Blood thinner interactions
Ginger in larger amounts may interact with blood-thinning medications by affecting platelet aggregation. This matters more for ginger supplements than ginger ale (which has minimal ginger), but worth mentioning if you take anticoagulants.
Summary: The main concerns are sugar content in regular versions and potential digestive issues from both carbonation and artificial sweeteners.
How to pick a healthier ginger ale
If you enjoy ginger ale, here’s how to choose better options:
Check the sugar content
Look at the nutrition label. Some brands have significantly less sugar than others. Better yet, look for unsweetened or lightly sweetened options.
Avoid high fructose corn syrup
HFCS is processed differently than regular sugar and has been linked to fatty liver and metabolic issues. Many brands now offer HFCS-free versions.
Related: How much sugar per day
Look for real ginger
Check if ginger root or ginger extract appears in the ingredient list—not just “natural flavors.” Traditional fermented ginger ales typically contain more real ginger.
Skip artificial colors
Caramel coloring is common in ginger ale but unnecessary. Clear or naturally colored options exist.
Consider alternatives
For an upset stomach, you might be better off with:
- Fresh ginger tea
- Ginger chews
- Plain sparkling water with fresh ginger
- Tea for upset stomach
Summary: Choose ginger ales without HFCS or artificial colors, and check for actual ginger in the ingredients. For real benefits, fresh ginger is more effective.
Bottom line
Ginger has legitimate health benefits for nausea, inflammation, and digestion. But ginger ale—the drink sitting in your fridge—probably isn’t delivering those benefits.
Suggested read: Ginger Tea in Pregnancy: Benefits, Safety, and More
Most commercial ginger ale is sugar water with ginger flavoring. The actual ginger content is too low to have meaningful effects, while the sugar content is high enough to cause problems with regular consumption.
If you enjoy the taste, an occasional ginger ale won’t hurt. But if you’re drinking it for health reasons:
- For nausea: Fresh ginger tea, ginger supplements, or ginger chews are more effective
- For digestion: Try foods that improve digestion or probiotic-rich options
- For a fizzy drink: Plain sparkling water with fresh ginger slices gives you real ginger without the sugar
Choose traditionally fermented ginger ale or HFCS-free options when you want the taste. Just don’t expect it to cure what ails you.
Li Z, Wu J, Song J, Wen Y. Ginger for treating nausea and vomiting: an overview of systematic reviews and meta-analyses. Int J Food Sci Nutr. 2024;75(2):122-133. PubMed ↩︎
Morvaridzadeh M, Fazelian S, Agah S, et al. Effect of ginger (Zingiber officinale) on inflammatory markers: A systematic review and meta-analysis of randomized controlled trials. Cytokine. 2020;135:155224. PubMed ↩︎
Lane MM, Travica N, Gamage E, et al. Sugar-Sweetened Beverages and Adverse Human Health Outcomes: An Umbrella Review of Meta-Analyses of Observational Studies. Annu Rev Nutr. 2024;44(1):383-404. PubMed ↩︎
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