Are Ginger Snaps Good for When You're Sick?

November 30, 2025 •

3 min read

Historically, ginger has been used for thousands of years as a natural remedy for gastrointestinal complaints like nausea and upset stomachs. So, are ginger snaps good for when you're sick, or are they just a sweet treat? While the ginger itself has well-documented anti-nausea properties, the effectiveness of a store-bought cookie is often diminished by its processed ingredients.

Quick Summary

This article explores the effectiveness of ginger snaps for relieving sickness, examining the benefits of ginger against the drawbacks of processed ingredients like high sugar and fat. It provides a balanced perspective on their utility, comparing them to more potent ginger forms and suggesting healthier alternatives.

Key Points

Moderate Efficacy: The high sugar and fat in most ginger snaps can counteract the soothing effects of the ginger itself, offering only mild, inconsistent relief for sickness.
Potency Difference: The active compounds in ginger, gingerols, are more concentrated in fresh ginger and can be more effective than the processed ginger in cookies.
Better Alternatives: Fresh ginger tea, ginger chews, or capsules provide a more potent and controlled dose of ginger without the negative effects of sugar.
Sugar's Downside: Excessive sugar can disrupt a sensitive digestive system, potentially worsening symptoms of nausea or stomach upset rather than improving them.
Healthy Enjoyment: If craving a ginger snap, enjoy it in moderation and treat it as a comfort food, not a cure, complementing it with blander, easily digestible foods.
Consider the Source: The effectiveness of ginger products, including ginger snaps, depends heavily on whether they contain a therapeutic amount of real ginger or just flavorings.

The Medicinal Power of Ginger vs. The Cookie

While the root of the ginger snap is the potent ginger rhizome, the cookie itself is a heavily processed food. Fresh ginger contains bioactive compounds called gingerols, which have anti-inflammatory and anti-nausea effects. When ginger is dried and cooked to make cookies, these gingerols are converted into shogaols, which are also effective but their potency can vary depending on the processing. The primary issue with ginger snaps as a remedy is the quantity of active ginger compounds versus the quantity of sugar and fat.

The Double-Edged Sword of Sugar

When you're feeling sick, especially with an upset stomach, managing your sugar intake is crucial. Large amounts of sugar can cause blood sugar spikes and potentially exacerbate stomach discomfort, working against the soothing effects of the ginger. For someone with an already delicate digestive system, an excess of sugar and fat can further irritate the stomach lining. Many store-bought ginger snaps are packed with refined sugars and unhealthy fats to enhance flavor and shelf-life, compromising their medicinal value.

Better Alternatives for Nausea Relief

If you are looking for an effective ginger remedy, there are much better options than processed cookies. Using fresh ginger root in a tea, for instance, provides a much more concentrated and bioavailable form of the active compounds. Other alternatives include crystallized ginger, ginger chews, or even ginger supplements, which often contain standardized amounts of active ingredients.

Healthier Ginger Options for Sickness

Fresh Ginger Tea: Boil thinly sliced fresh ginger root in water for 10-15 minutes. Add a little honey and lemon for taste. This is a potent and effective method.
Ginger Chews: Choose chews made with real ginger. They are easy to digest and provide a good dose of ginger quickly.
Ginger Capsules: For a standardized dose of ginger without any sugar or additives, capsules are an excellent choice.
Candied or Crystallized Ginger: While still high in sugar, a small piece can provide concentrated ginger relief.

Ginger Snaps vs. Fresh Ginger: A Comparative Analysis


Feature	Ginger Snaps (Store-Bought)	Fresh Ginger Root	Healthier Alternative
Active Compounds	Converted gingerols to shogaols; often low concentration.	High concentration of fresh gingerols.	High concentration of gingerols and/or shogaols.
Sugar Content	Very high due to processing.	None.	Little to none, especially in capsules or tea.
Fat Content	High due to added oils.	None.	None.
Effectiveness for Sickness	Mild and inconsistent, with a risk of upsetting the stomach.	High potential for soothing nausea and aiding digestion.	High and reliable, especially in teas or capsules.
Ease of Digestion	Potentially difficult due to fat and sugar.	Gentle on the stomach.	Very gentle, especially in liquid form.

How to Moderately Enjoy Ginger Snaps When Sick

If you still crave the comfort of a ginger snap, moderation is key. A couple of cookies should not cause any major issues, and the small amount of ginger may offer some mild relief. However, do not rely on them as your primary treatment for serious symptoms. The best approach is to enjoy them as a small, comforting treat while relying on more effective, low-sugar forms of ginger for medicinal benefits. For further information on the medicinal properties of ginger, you can consult sources like the National Institutes of Health.

Other Foods to Soothe Sickness

When you're feeling under the weather, a bland diet is often recommended to avoid irritating your digestive system. Along with healthier ginger options, consider the following foods:

BRAT Diet: Bananas, rice, applesauce, and toast are famously gentle on the stomach.
Broth: Sipping on warm chicken or vegetable broth can help you stay hydrated and provide essential nutrients.
Herbal Teas: Chamomile and peppermint tea can help calm an upset stomach.
Plain Porridge: Simple rice porridge is a classic comfort food that is easy to digest.

Conclusion: Mind the Sugar, Embrace the Ginger

In conclusion, while ginger snaps are not a medical cure-all for sickness, the ginger within them does contain properties that can aid with nausea and an upset stomach. The high sugar and fat content of most commercially produced ginger snaps, however, dilutes this benefit and can sometimes cause more harm than good for a sensitive digestive system. For maximum therapeutic effect, it is best to opt for a purer form of ginger, such as fresh ginger tea or supplements. If you do choose a ginger snap, remember to do so in moderation and view it as a comforting treat rather than a potent medicine.

Frequently Asked Questions

While the ginger may help, most studies suggest that ginger's effects on motion sickness are inconsistent. For better results, a higher concentration from ginger supplements or fresh ginger tea is often more reliable.

Yes, homemade ginger snaps can be a healthier alternative because you can control the amount of sugar and add more fresh or ground ginger for a higher concentration of active compounds.

To get an effective dose of ginger for nausea relief, consider consuming fresh ginger in tea, ginger chews made with real ginger, or standardized ginger supplements.

High-sugar ginger ale can also upset your stomach, especially if it doesn't contain real ginger. A flat, all-natural ginger ale with real ginger is a better option, but a tea made from fresh ginger is likely the most effective.

Pregnant women have used ginger for centuries to combat morning sickness. While a small amount of ginger can help, it's best to consult a doctor before consuming large quantities, especially in processed forms, and consider healthier alternatives like tea.

Consuming excessive amounts of ginger, especially in supplements, can cause mild side effects like heartburn, gas, or stomach discomfort. The sugar in ginger snaps can also lead to issues like blood sugar spikes.

Ginger helps with nausea by increasing gastric motility and calming the gastrointestinal tract due to its anti-inflammatory compounds, primarily gingerols and shogaols.

While the ginger in ginger snaps has anti-inflammatory properties, the effect is often minor compared to the inflammatory effects of the high sugar and refined flour in the cookie itself.