Can Ginger Ale Be Healthy? Separating Fact from Fiction

January 10, 2026 •

4 min read

For centuries, ginger has been a revered natural remedy, especially for digestive issues like nausea and indigestion. Yet, despite this history, the question of whether ginger ale can be healthy is far more complicated, primarily because most store-bought versions contain minimal real ginger.

Quick Summary

Most commercial ginger ales are sugary sodas with little real ginger, negating any health benefits. The therapeutic effects are from real ginger root; therefore, homemade versions or herbal teas are healthier options.

Key Points

Commercial ginger ale is not a health drink: Most brands are high-sugar sodas with little to no actual ginger, relying on artificial flavorings.
Real ginger offers therapeutic benefits: The active compounds in ginger root, like gingerol, are anti-inflammatory and aid digestion, but are largely absent in mass-market ale.
High sugar content is the main risk: Excessive sugar in commercial ginger ale contributes to chronic issues like weight gain and diabetes.
Homemade versions are healthier: Making ginger tea or homemade ginger ale with fresh ginger allows you to control sugar and ingredients, maximizing real ginger's benefits.
Fermented ginger beer can be a better choice: Some craft ginger beers use real ginger, providing a stronger flavor and more health potential than milder ginger ales.
Carbonation can worsen stomach issues: The fizz in ginger ale can cause bloating and gas, which may irritate an already upset stomach.

The Health Truth Behind Commercial Ginger Ale

When most people reach for a can of ginger ale, they are not consuming a traditional, fermented tonic but a flavored soda. The modern, mass-market ginger ale found in supermarkets is typically made from carbonated water, high-fructose corn syrup or other sugars, and either artificial or minimal amounts of natural ginger flavoring. This composition fundamentally changes the drink from a potential herbal remedy into a sugary, calorie-dense beverage.

The Pitfalls of High Sugar Content

The primary health concern with commercial ginger ale is its high sugar content. A single 12-ounce can of regular ginger ale can contain more than 30 grams of sugar, exceeding the daily recommended limit for many adults. Excessive sugar intake is linked to a variety of health problems, including weight gain, type 2 diabetes, heart disease, and tooth decay. Even diet ginger ale is not without its issues, as artificial sweeteners like sugar alcohols can sometimes lead to gastrointestinal distress, such as bloating and diarrhea. The carbonation itself, regardless of sugar content, can also contribute to gas and bloating, which might actually worsen an upset stomach rather than soothe it.

The Real Benefits of Ginger Root

In stark contrast to the soda that bears its name, real ginger root is a powerhouse of beneficial compounds, most notably gingerol and shogaols, which provide its anti-inflammatory and antioxidant properties. It is these natural compounds that have historically provided relief from a range of ailments:

Relieves nausea: The active compounds in ginger are effective against nausea caused by motion sickness, morning sickness, chemotherapy, and indigestion by accelerating stomach emptying.
Reduces inflammation: Gingerol has potent anti-inflammatory effects that can help reduce muscle pain and soreness after exercise and may alleviate symptoms of conditions like osteoarthritis.
Aids digestion: By stimulating gastrointestinal motility, ginger can reduce bloating and gas.
Supports heart health: Some studies suggest ginger can help lower blood pressure, which is a risk factor for heart disease.
Provides antioxidants: Ginger contains antioxidants that protect the body's cells from damage caused by free radicals.

These benefits, however, require a significant dose of ginger, far more than the trace amounts found in most commercial ginger ales. To get these advantages, one must consume fresh ginger root, ginger powder, or a concentrated extract.

Ginger Ale vs. Ginger Beer: A Key Distinction

One common point of confusion is the difference between ginger ale and ginger beer. While both are ginger-flavored carbonated beverages, their production and taste profiles are distinct, with implications for their healthfulness.


Feature	Ginger Ale (Commercial)	Ginger Beer (Traditional/Craft)
Flavor	Milder, sweeter, often more syrupy.	Stronger, spicier, more pungent ginger kick.
Ingredients	Carbonated water, high-fructose corn syrup, artificial flavorings, colorings.	Brewed from real ginger, sugar, and yeast, often with other natural flavorings.
Production	Forced carbonation, mixing flavored syrup with water.	Brewed and fermented, with natural carbonation (though some modern versions use forced carbonation).
Health Potential	Minimal, largely a sugary soda.	Potentially contains more real ginger, offering more of the root's natural benefits.

Healthier Alternatives to Commercial Ginger Ale

If you are seeking the true benefits of ginger, there are far better options than reaching for a store-bought soda. Creating your own healthy version or opting for other ginger-based products ensures you get the medicinal properties without the negative side effects of high sugar. Here are some alternatives:

Homemade Ginger Tea: This is one of the simplest and most effective methods. Simmer fresh, sliced ginger root in hot water for at least 10-15 minutes. For added flavor, you can include a squeeze of lemon and a small amount of honey. This provides a potent dose of gingerol with no added sugar.
Homemade Ginger Ale: Make your own syrup from fresh ginger, a healthy sweetener like maple syrup or honey, and water, then combine it with sparkling water. This allows you to control all the ingredients and avoid artificial additives. Adding a squeeze of fresh lime or lemon can elevate the flavor.
High-Quality Ginger Beer: Some craft or specialty ginger beers are brewed with real ginger, containing less sugar and more authentic flavor than their mass-market counterparts. Read the labels to ensure it contains real ginger, not just flavorings.
Ginger Supplements: For those seeking consistent dosage, ginger supplements are available in powder or capsule form. A dose of 250-500 mg can be highly effective for nausea relief, but consult a healthcare professional before taking supplements, especially if you are on blood thinners.

Conclusion: The Final Sip

While the association between ginger and health is well-established, most commercial ginger ale is not a healthy beverage. It is essentially a sugary soda with minimal, if any, real ginger content, and its potential negative health effects outweigh any perceived benefits. For those seeking the therapeutic qualities of ginger, the solution is to bypass the soda aisle entirely. Opt for real ginger tea, homemade versions, or high-quality craft ginger beer to enjoy the authentic flavor and proven health benefits without the unwanted side effects. The old remedy your grandmother used was likely a traditional, real ginger concoction, and returning to that approach is the healthiest path. For more information on the health benefits of real ginger, you can visit the Johns Hopkins Medicine website.

[Disclaimer: The content in this article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.]

Frequently Asked Questions

While some brands, including Canada Dry, have faced legal scrutiny over claims of using 'real ginger,' most mainstream brands use minimal amounts of actual ginger extract or rely on artificial flavoring. The primary ingredients are typically carbonated water and high-fructose corn syrup, not a therapeutic quantity of ginger root.

No, commercial ginger ale is not a medically proven remedy for an upset stomach. Any relief felt is likely a placebo effect or temporary comfort from the carbonation, as the high sugar content can actually exacerbate symptoms like bloating and gas.

It is generally not recommended to drink regular, sugary ginger ale if you have diabetes due to its high sugar and calorie content, which can cause blood sugar spikes. Consult your doctor or a dietitian for guidance, but opting for real ginger tea or a homemade sugar-free version is a safer choice.

The main difference is the intensity of the ginger flavor and the production method. Traditional ginger beer is brewed and fermented with real ginger, resulting in a spicier, more pungent taste. Ginger ale is a milder, sweeter soda that is often artificially flavored and forced-carbonated.

The primary side effects of commercial ginger ale are related to its high sugar content, including potential weight gain and insulin resistance. Additionally, the carbonation can cause gas and bloating. For diet versions, artificial sweeteners can sometimes cause digestive upset.

Yes, homemade ginger ale is significantly healthier as it is made from real, fresh ginger root and you can control the type and amount of sweetener used. This ensures you receive the actual health benefits of ginger without the artificial additives and high sugar of commercial sodas.

Consuming large amounts of actual ginger over a prolonged period, typically from supplements or concentrated extracts, can potentially interact with blood-thinning medications like warfarin. While commercial ginger ale contains very little ginger, those on blood thinners should be cautious and consult a doctor.

Ginger tea, made from fresh ginger root, provides anti-inflammatory and antioxidant benefits from gingerol. It can effectively relieve nausea, soothe indigestion, and support immune function. Unlike ginger ale, it offers these benefits without added sugar or artificial ingredients.