You're curled up on the bathroom floor, the cold tile pressing against your cheek, feeling like your stomach is trying to stage a coup. It's a classic scene. Most of us have been there. What’s the first thing your mom or a well-meaning friend suggests? A cold, bubbly glass of ginger ale. It’s basically the universal "feel better" drink. But honestly, have you ever stopped to wonder if the health benefits of drinking ginger ale are actually a real thing, or if we’re all just falling for a very effective piece of 20th-century marketing?
The truth is messier than a soda commercial.
Ginger, the root itself, is a pharmacological powerhouse. It’s been used for thousands of years in Ayurvedic and Chinese medicine to treat everything from migraines to joint pain. But ginger ale? That’s a processed beverage. To understand if it’s actually doing anything for your body, you have to look at what’s inside the can. Sometimes it’s real ginger extract; often, it’s just high fructose corn syrup and "natural flavors" that haven't seen a real ginger root in years.
The real science behind ginger and your gut
Let's get into the weeds. The primary reason anyone talks about the health benefits of drinking ginger ale is gingerol. These are the oily compounds in the ginger root that give it that spicy, tongue-tingling kick.
Research published in the journal Nutrients has shown that gingerol and shogaols (the breakdown products of gingerol) act as prokinetics. They help the stomach empty more efficiently. When your stomach is just sitting there, heavy and stagnant, you feel nauseous. Ginger nudges things along. It tells your digestive tract to wake up and get moving. This is why it’s often cited as a remedy for morning sickness or chemotherapy-induced nausea.
But here is the catch.
Most commercial ginger ales contain less than 0.5% actual ginger. Some brands, like Vernors or Reeds, pride themselves on using real ginger, but your average store-brand soda is mostly sugar water. If you're drinking a can that only uses "natural flavoring," you aren't getting the gingerol. You’re getting a placebo effect. Placebos are powerful, sure—the carbonation alone can help some people burp and release built-up pressure—but it’s not the medicinal miracle we're led to believe.
Why the carbonation matters more than you think
Sometimes the relief isn't about the ginger at all. It’s the bubbles.
Carbonated water has an interesting effect on the gastric system. For people struggling with indigestion (dyspepsia) or even chronic constipation, the fizzy nature of the drink can stimulate the nerves responsible for swallowing and digestion. A study in the European Journal of Gastroenterology & Hepatology found that carbonated water significantly improved symptoms for people with functional dyspepsia compared to tap water.
So, when you're sipping that ginger ale and feeling that "ahhh" moment, it might just be the CO2 working its magic on your esophageal sphincters.
The sugar trap: When ginger ale makes things worse
We have to talk about the sugar. This is the biggest hurdle when discussing the health benefits of drinking ginger ale.
A standard 12-ounce can of ginger ale contains about 32 to 35 grams of sugar. That’s roughly 8 to 9 teaspoons. If you are dealing with a stomach flu or diarrhea, that much sugar can actually make things worse. High concentrations of sugar in the gut can draw water out of your tissues and into your intestines through osmosis.
The result? Worse diarrhea. Dehydration.
It’s a bit of a paradox. You drink it to feel better, but the sugar load stresses your system. If you really want the benefits without the crash, you’ve gotta look for the "dry" versions or, better yet, brew your own.
What to look for on the label
If you're standing in the soda aisle, skip the neon-colored stuff. Look for:
- Ginger sediment: If there’s cloudy stuff at the bottom, that’s a good sign. It means real root was used.
- Cane sugar vs. Corn syrup: Cane sugar is still sugar, but it's often used in higher-quality brews that care about the ginger content.
- Gingerol content: Rarely listed, but brands that brag about "real ginger" are usually your best bet.
Ginger ale and inflammation
Beyond the stomach, ginger is a known anti-inflammatory. It inhibits certain enzymes (COX-2) in a way that’s vaguely similar to how ibuprofen works.
Can drinking a soda help your arthritis? Probably not. You’d have to drink gallons of it to get the therapeutic dose of gingerol found in a concentrated capsule or a fresh tea. However, for people who deal with mild exercise-induced muscle soreness, switching from a standard cola to a high-quality ginger beer or ginger ale might offer a tiny bit of systemic relief over time. It’s a "marginal gains" strategy. It won't replace your physical therapist, but every little bit of anti-inflammatory intake helps.
The "Sick Day" Psychology
There is a massive psychological component to the health benefits of drinking ginger ale.
Nostalgia is a potent drug. Most of us were given ginger ale by our parents when we were sick. This creates a Pavlovian response. The smell of the ginger and the sound of the can opening tell your brain, "Hey, we're taking care of this." This lowers cortisol. Lowering cortisol helps your immune system function better.
Honestly, even if the drink is 99% sugar and 1% flavor, the comfort factor shouldn't be dismissed. If it makes you sit down, rest, and hydrate—even if it's not the "perfect" hydration—that's a win in the context of a minor illness.
Better alternatives for the health-conscious
If you want the actual medicinal properties of ginger without the soda baggage, you have options.
- Ginger Tea: Steep fresh ginger root in boiling water for 10 minutes. It's spicy, it's intense, and it actually works for migraines and nausea.
- Ginger "Shots": You see these at juice bars. They’re basically pure ginger juice. They’ll clear your sinuses and kickstart your digestion instantly.
- Ginger Kombucha: You get the ginger plus the probiotics. It’s bubbly like ginger ale but with a fraction of the sugar and a whole lot of gut-friendly bacteria.
How to use ginger ale effectively
If you are going to use ginger ale for its health benefits, do it right.
Don't chug it. That just introduces a bunch of air into your stomach and makes the bloating worse. Sip it slowly. Some people swear by letting it go "flat" so the carbonation doesn't irritate their throat, but as we discussed, those bubbles can actually help with the heavy feeling in the stomach.
Avoid the "diet" versions if they use aspartame. Some studies suggest artificial sweeteners can mess with your gut microbiome, which is the last thing you want when your stomach is already upset. If you need sugar-free, look for Stevia or Monk Fruit sweetened versions.
Summary of the trade-offs
It’s not a "superfood." It’s a functional treat.
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The health benefits of drinking ginger ale are real but limited. It helps with motion sickness. It helps with that "overly full" feeling after a massive Thanksgiving dinner. It’s a great mixer that’s easier on the stomach than acidic orange juice or heavy creams. But it's also a source of empty calories that can spike your blood sugar.
If you're drinking it because you like the taste and it helps your tummy feel a bit more settled, go for it. Just don't trick yourself into thinking it's a replacement for real medicine or a balanced diet.
Actionable steps for your next grocery run
Stop buying the mass-market brands that use green bottles to hide the fact that the liquid is clear and ginger-free.
Instead, look for brands like Fever-Tree, Q Mixers, or Reed’s. These brands actually use real ginger root. You can see the difference in the color—it should be an opaque, tan, or golden hue.
Keep a few cans in the back of the pantry for emergencies. Not for daily drinking, but for those days when the world is spinning or your dinner isn't sitting right.
Check the ingredients list for "Ginger Root" or "Ginger Extract." If it just says "Natural Flavors," put it back. You deserve the real stuff.
Lastly, try making your own "express" ginger ale at home. Mix sparkling water with a teaspoon of ginger juice and a squeeze of lime. It’s cheaper, healthier, and contains about ten times the actual ginger of the canned stuff. That’s where the real health benefits live.