Is Ginger Ale Good for You? What an Herbalist Wants You to Know

For generations, a cold can of ginger ale has been the go-to drink whenever someone had an upset stomach. Grandmothers poured it over ice for feverish children, flight attendants still hand it out for queasy passengers, and plenty of us reach for it without a second thought when our belly feels off.

But is ginger ale actually good for you, or is it just a sweet soda with a comforting reputation? As an herbalist, I have a deep respect for ginger root, and that respect is exactly why this question deserves an honest answer.

The short version is that ginger itself has real, research-backed value, while most commercial ginger ale contains very little of it. Let’s look at what is really in the can, what the science says, and how to get the genuine benefits of this remarkable root.

The Short Answer

Most store-bought ginger ale is not a health drink. It is a carbonated soft drink that is mostly water and sugar, with a small amount of ginger flavoring. An occasional glass is unlikely to hurt a healthy adult, but it is not a remedy in any meaningful sense.

Real ginger is a different story. Fresh ginger root, ginger tea, and ginger ale made with plenty of actual ginger can be gentle, useful allies for mild nausea and digestive discomfort. The trick is knowing the difference between a ginger-flavored soda and a ginger preparation.

What’s Actually in a Can of Ginger Ale

Ginger: Often Less Than You Think

Pick up a typical mainstream ginger ale and read the ingredient list. You will usually find carbonated water, a sweetener, citric acid, a preservative, and “natural flavors.” Ginger root itself may not appear by name at all, and even when it does, the label rarely tells you how much is present.

Some craft and specialty brands do use real ginger juice or ginger extract. You can often tell by the taste, since genuine ginger has a warming bite at the back of the throat that mild commercial ginger ales lack.

Sugar: The Main Ingredient After Water

This is where ginger ale’s healthy image falls apart. A 12-ounce can of regular ginger ale typically contains roughly 30 to 35 grams of sugar, depending on the brand. That places it squarely in the same category as other regular sodas.

To put that in perspective, the American Heart Association recommends no more than 25 grams of added sugar per day for women and 36 grams for men. A single can of ginger ale can use up an entire day’s allowance, or come very close to it.

Carbonation and Acids

The bubbles in ginger ale come from dissolved carbon dioxide, and most brands also add citric acid for tang. Both make the drink more acidic than plain water. This matters for your teeth and, for some people, for reflux, which we will come back to shortly.

The good news is that most major ginger ale brands are caffeine-free. That makes them gentler than colas for people who are sensitive to caffeine, though you should still check the label, since formulas vary.

Why Ginger Ale Became a Sick-Day Tradition

Ginger has been used in traditional medicine across Asia for thousands of years, especially for digestive complaints. When ginger ale became popular in the 1800s and early 1900s, some early versions contained far more ginger than today’s mass-market sodas, and pharmacists sold ginger-based drinks as stomach settlers.

Over time, the drink became milder and sweeter, but its reputation stuck. Today, many people find that a few sips of cold, fizzy ginger ale simply feel soothing when they are unwell. Part of that comfort may come from familiarity, the small amount of sugar when you cannot eat, or the gentle burp that carbonation can bring.

What the Research Says About Ginger

It is important to separate ginger as an herb from ginger ale as a beverage. Nearly all of the research on nausea has studied ginger supplements or ginger root preparations, not soda.

According to the National Center for Complementary and Integrative Health, ginger has been studied for several types of nausea and vomiting, and most of those studies tested dietary supplements rather than foods. That distinction is worth keeping in mind whenever you see claims about ginger ale’s healing power.

Pregnancy-Related Nausea

The strongest evidence for ginger involves nausea and vomiting during pregnancy. Research suggests ginger may help with this kind of mild morning sickness. Anyone who is pregnant should still speak with their provider before using ginger regularly, especially in supplement form.

Motion Sickness

Here the picture is less encouraging. NCCIH’s guidance for travelers and motion sickness notes that despite ginger’s reputation, there is no strong evidence that it helps with motion sickness. Some people still find it comforting, but it should not replace proven options for those who get seriously ill when traveling.

Chemotherapy and Surgery

It remains uncertain whether ginger is a helpful addition to standard treatments for nausea after chemotherapy or surgery. People undergoing cancer treatment or recovering from surgery should always follow their medical team’s guidance and ask before adding herbs.

Is Ginger Ale Good for an Upset Stomach?

For a mild, occasional upset stomach, a few small sips of ginger ale are unlikely to cause harm in a healthy adult, and some people genuinely feel better afterward. However, the benefit probably has little to do with ginger in most brands, since there is so little of it.

Carbonation can also cut both ways. For some people, bubbles relieve a feeling of fullness, while for others they add gas and bloating that makes discomfort worse.

If you want the digestive support people associate with ginger ale, you are much better off with a cup of fresh ginger tea. It delivers far more of the root’s active compounds, such as gingerols, without the heavy dose of sugar.

Ginger Ale and Dehydration: Where It Falls Short

One of the most common uses for ginger ale is during a stomach bug. This is also where it can do the least good. When you lose fluids through vomiting or diarrhea, you lose sodium and potassium as well as water, and ginger ale contains very little of either.

The high sugar content can also be a problem. Guidance from Nemours KidsHealth on dehydration advises against giving children soda, sports drinks, or full-strength juice when they are dehydrated, because the sugar can make some symptoms worse. Instead, it recommends small, frequent sips of an oral rehydration solution, which contains the right balance of water, sugar, and salt.

The same logic applies to adults. If you are dealing with significant vomiting or diarrhea, an oral rehydration solution is the better choice, with ginger tea on the side if it helps you keep fluids down.

What About Ginger Ale for Children?

Many parents reach for ginger ale when a child has a tummy ache. For an older child with a mild upset stomach, an occasional small amount is not dangerous, but it is not medicine either.

The concerns are the same as for adults, only amplified. Children are more vulnerable to dehydration, and their smaller bodies are more affected by large doses of sugar. For a sick child who is vomiting or has diarrhea, use an oral rehydration solution and call your pediatrician if they cannot keep fluids down, seem unusually sleepy, or show signs of dehydration.

The Downsides of Drinking Ginger Ale Regularly

Sugar and Long-Term Health

Treating ginger ale as a daily “healthy” soda is where real problems can creep in. The CDC notes that frequently drinking sugar-sweetened beverages is associated with weight gain, obesity, type 2 diabetes, heart disease, non-alcoholic liver disease, tooth decay, and gout.

Ginger ale belongs in that category, no matter how wholesome its image. The ginger on the label does not cancel out the sugar in the can.

Your Teeth

Sugar feeds the bacteria that cause cavities, and acid wears away enamel. The American Dental Association points out that tooth erosion is permanent, and that the more acidic a drink is, the greater the risk with frequent consumption.

If you do enjoy ginger ale, drink it with a meal rather than sipping it all afternoon. Rinse your mouth with water afterward and wait before brushing, so softened enamel has time to recover.

Reflux and Heartburn

People with acid reflux often find that fizzy drinks make symptoms worse. Patient guidance from Michigan Medicine’s gastroenterology division lists carbonated drinks among the common foods and beverages that may trigger GERD symptoms. Ginger itself can also cause heartburn in some people, especially in larger amounts.

Related: Acid Reflux? Try This.

What About Diet Ginger Ale?

Diet and zero-sugar ginger ales swap sugar for high-intensity sweeteners such as aspartame, sucralose, or acesulfame potassium. This cuts calories and avoids the blood sugar spike, which can be a reasonable trade for people who are managing their sugar intake.

The FDA’s overview of aspartame and other sweeteners states that the agency does not have safety concerns about approved sweeteners when used under approved conditions. It also notes that people with the rare genetic disorder phenylketonuria (PKU) should avoid or restrict aspartame.

Keep in mind that diet ginger ale is still acidic and carbonated. It spares you the sugar but not the potential effects on tooth enamel or reflux, and it still contains little real ginger.

Safety Warning: Who Should Be Careful With Ginger

Pregnancy: Ginger may help with mild morning sickness, but whether it is always safe in pregnancy is not certain. Talk with your obstetric provider before using ginger regularly, and avoid concentrated ginger supplements unless your provider approves them.
Blood thinners: Concerns have been raised that ginger might interact with blood-thinning medications such as warfarin. If you take any anticoagulant or antiplatelet drug, ask your doctor or pharmacist before using ginger in medicinal amounts.
Gallstones: NCCIH advises that people with gallstone disease should avoid ginger.
Diabetes: Regular ginger ale can raise blood sugar quickly. If you have diabetes or prediabetes, account for its sugar or choose unsweetened ginger tea instead.
Phenylketonuria (PKU): Diet ginger ales sweetened with aspartame contain phenylalanine and should be avoided or restricted by people with PKU.
Side effects: Ginger can cause heartburn, abdominal discomfort, diarrhea, or mouth and throat irritation, especially at higher doses.

Better Ways to Get the Benefits of Ginger

If you love ginger, the best approach is to go straight to the root. These simple preparations give you far more ginger and far less sugar than a can of soda.

Fresh Ginger Tea

Slice or grate about one inch of fresh, peeled ginger root and place it in a mug. Pour over one cup of freshly boiled water, cover, and let it steep for about 10 minutes before straining.

Add a squeeze of lemon if you like, and a small spoonful of honey for adults and children over one year old. Never give honey to infants under 12 months, since it carries a risk of infant botulism.

Homemade Ginger Soda With Real Ginger

To make a quick ginger syrup, simmer one cup of thinly sliced fresh ginger in two cups of water for about 20 minutes. Strain, then stir in a modest amount of honey or sugar while it is still warm, and store it in the refrigerator for up to a week.

When you want a fizzy drink, add two or three tablespoons of the syrup to a glass of plain sparkling water with plenty of ice and a wedge of lime. You control the sweetness, and every sip carries genuine ginger warmth.

If you are cutting back on sugar, the CDC’s Rethink Your Drink guidance suggests adding a splash of 100% juice or fresh fruit to plain sparkling water instead of reaching for soda. A few slices of fresh ginger and lemon in sparkling water make a refreshing, nearly sugar-free version.

Crystallized Ginger and Ginger Chews

Small pieces of crystallized ginger or ginger chews are easy to carry on trips or keep in a bag. They are still sweetened, so enjoy them in small amounts, but they deliver more ginger per bite than most sodas.

A Note on Traditional Fermented Ginger Ale

Old-fashioned ginger ale was often naturally fermented with a “ginger bug,” a starter made from fresh ginger, sugar, and water. These homemade brews can be delicious and full of real ginger flavor.

If you try fermenting at home, use clean equipment and pressure-safe bottles, and refrigerate bottles once they are fizzy to slow fermentation. Pressure can build quickly and cause bottles to burst, and natural fermentation can produce small amounts of alcohol, which matters for children, pregnant women, and anyone avoiding alcohol.

How to Choose a Better Store-Bought Ginger Ale

If you prefer to buy your ginger ale, a few label checks can steer you toward a better choice. Look for ginger, ginger root, or ginger extract listed near the top of the ingredient list rather than just “natural flavors.”

Compare the grams of added sugar on the Nutrition Facts label, since they can vary quite a bit between brands. Smaller cans or bottles are an easy way to enjoy the flavor with less sugar.

Finally, treat any ginger ale as an occasional treat rather than a daily health tonic. The healthiest everyday drinks are still water, unsweetened herbal teas, and plain sparkling water.

When to See a Doctor

Ginger ale and ginger tea are fine for a mildly upset stomach, but some symptoms need medical attention. Seek care if vomiting lasts more than a day or two, if you cannot keep fluids down, or if you notice signs of dehydration such as very dark urine, dizziness, or extreme thirst.

Get help right away for severe abdominal pain, vomit that contains blood or looks like coffee grounds, a high fever, or confusion. Pregnant women with persistent vomiting should contact their provider promptly, since severe morning sickness can require treatment.

Turn Your Kitchen Into a Forgotten Home Apothecary

Ginger is a perfect example of how much useful herbal knowledge has been lost over the generations. Instead of reaching for a sugary ginger-flavored soda, you can learn how to work with the actual root and understand what you’re preparing, why you’re using it, and how to use it responsibly.

And ginger is only the beginning.

The Forgotten Home Apothecary was created for people who want to rediscover the practical plant knowledge that families once passed from one generation to the next. It shows you how ordinary herbs and natural ingredients can be turned into useful preparations you can keep right at home.

Instead of filling another cabinet with products whose ingredient lists you barely recognize, you can begin building your own home apothecary and learn the skills behind traditional herbal preparations.

You’ll discover how familiar plants can be prepared and preserved, what different preparations are used for, and how to create a practical collection of herbal remedies for everyday needs.

This isn’t about replacing your doctor or pretending every problem can be solved with an herb. It’s about becoming more knowledgeable and capable with the natural ingredients available to you.

If reading about real ginger has made you curious about what else might belong in your herbal cupboard, take the next step.

Discover The Forgotten Home Apothecary and start rebuilding the herbal knowledge that used to be found in nearly every home!

Final Thoughts

So, is ginger ale good for you? In most cases, the honest answer is no, at least not in the way its reputation suggests. Commercial ginger ale is a sugary soft drink with a little ginger flavor, and it falls short as a rehydration drink when you are truly sick.

Ginger itself, however, is a time-honored herb with real research behind it for mild nausea, particularly in pregnancy. If you want its benefits, reach for fresh ginger tea or a homemade ginger soda made with plenty of real root.

Keep the can of ginger ale for the occasional treat, and let the root do the real work. Your stomach, your teeth, and your blood sugar will thank you.

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