Can ginger beer be healthy? Separating Fact from Fizz

December 16, 2025 •

4 min read

Some commercial ginger beers contain as much as 48 grams of sugar per serving, rivaling many standard sodas. This fact challenges the common perception that all versions of this spicy beverage are inherently good for you. The question of "can ginger beer be healthy?" really depends on its ingredients, preparation, and how much you consume.

Quick Summary

Determining if ginger beer is healthy involves balancing the potent benefits of real ginger against the high sugar content found in many brands. Homemade and diet versions offer better alternatives for wellness-conscious consumers.

Key Points

Not all ginger beer is healthy: Many commercial brands contain high amounts of sugar, which can cancel out the health benefits of ginger.
Health benefits come from real ginger: Active compounds like gingerol provide anti-inflammatory, antioxidant, and digestive relief properties.
Homemade is the healthiest option: Making ginger beer at home allows you to control the sugar content and incorporate probiotics through traditional fermentation.
Understand the differences: Ginger beer is traditionally brewed with real ginger, while ginger ale is often a milder, flavored soda.
Watch for potential risks: Excessive consumption can lead to side effects like heartburn and may interact with certain medications, especially blood thinners.
Read labels for sugar content: If you buy commercial ginger beer, check for low-sugar or diet versions to avoid excessive sugar intake.

The Health Benefits of Real Ginger

At the core of any ginger beer is ginger root, a powerful ingredient lauded for its medicinal properties for centuries. The primary active compounds, gingerol and shogaol, are responsible for many of its health-boosting effects.

Anti-Inflammatory and Antioxidant Effects

Ginger contains potent anti-inflammatory compounds that can help reduce inflammation throughout the body. This is particularly beneficial for conditions like arthritis and other inflammatory diseases. The antioxidants in ginger, such as gingerol, also help fight off harmful free radicals that can damage cells and contribute to aging and disease.

Digestive Aid and Nausea Relief

One of ginger's most well-known uses is as a digestive aid. It has been scientifically shown to encourage efficient digestion and promote stomach emptying, which can soothe a range of stomach discomforts. It is also highly effective at relieving nausea caused by pregnancy, motion sickness, or chemotherapy.

Immune System Support

Ginger's natural antibacterial and antioxidant properties can also provide a boost to the immune system. Some studies even suggest it may help fight infections and protect against harmful bacteria.

The High Sugar Hurdle in Commercial Ginger Beer

While the health benefits of ginger are clear, the high sugar content in many store-bought ginger beers can undermine these advantages. The average can of traditional ginger beer can contain a shocking amount of added sugar, potentially more than a daily recommended intake.

Excessive sugar consumption is linked to several negative health outcomes:

Blood Sugar Spikes: High sugar intake can cause a rapid rise in blood sugar, which is particularly problematic for individuals with diabetes or insulin resistance.
Increased Calorie Intake: The extra calories from sugar contribute to weight gain and can lead to obesity over time.
Offsetting Benefits: The inflammatory effects of high sugar can counteract the anti-inflammatory properties of the ginger itself, essentially canceling out the primary health benefit you might be seeking.

Commercial vs. Homemade: Which is Healthier?

Not all ginger beers are created equal. The healthiest option often depends on its origin and production method.

Commercial ginger beers vary widely. Some brands are traditionally brewed with real ginger, while others are simply carbonated water flavored with ginger syrup and loaded with sugar. When choosing a commercial product, it is crucial to read the label carefully and compare nutritional information.

Homemade ginger beer is often the healthier choice. When you make it yourself, you have complete control over the ingredients. You can reduce or substitute the sugar with natural alternatives, use fresh, potent ginger, and avoid artificial additives and preservatives. A traditional homemade recipe often involves a "ginger bug"—a fermented starter culture—that introduces beneficial probiotics, further enhancing its health profile.

Ginger Beer vs. Ginger Ale Comparison


Characteristic	Ginger Beer	Ginger Ale	Comments
Production Method	Typically brewed and fermented with real ginger.	Carbonated water with ginger flavoring (syrup or extract).	Brewing allows for a more potent, spicy flavor and potential probiotics.
Taste Profile	Stronger, spicier ginger flavor with a more pronounced "zing".	Milder, sweeter, and more syrupy flavor.	The intensity of the ginger flavor differs significantly.
Ingredients	Real ginger, sugar, yeast, water.	Carbonated water, sugar/syrup, ginger flavoring.	Look for real ginger on the label to ensure potential benefits.
Health Potential	Higher potential for health benefits due to real ginger and fermentation.	Lower potential benefits; often just a sugary soft drink.	The type of ginger and sugar content are critical factors.

Making a Healthier Homemade Ginger Beer

Creating a healthy ginger beer at home is easier than you might think and ensures you get the maximum benefit from the root while controlling the sugar intake. Here is a simple overview:

Create a Ginger Bug: A traditional method starts with a starter culture called a "ginger bug," made from fresh ginger, sugar, and water. This mixture ferments over several days, introducing probiotics.
Make the Ginger Syrup: Combine water, grated fresh ginger, and a natural sweetener like honey or a controlled amount of cane sugar. Simmer to infuse the flavor.
Combine and Ferment: Once cooled, combine the ginger syrup with the strained ginger bug liquid. Place the mixture in a sealable bottle, leaving headspace.
Carbonate and Store: Allow the mixture to ferment at room temperature for a couple of days to naturally carbonate. "Burp" the bottles daily to release pressure. Once sufficiently fizzy, refrigerate to slow fermentation.

Potential Risks and Who Should Be Cautious

While ginger is largely safe, consuming excessive amounts, especially via large quantities of sugary ginger beer, comes with risks.

Gastrointestinal Issues: High doses of ginger (over 5 grams daily) can cause side effects like heartburn, gas, or diarrhea.
Medication Interactions: Ginger has blood-thinning properties and may interfere with blood-clotting medications. It can also affect blood pressure and blood sugar levels, interacting with corresponding medications.
Allergies: Though rare, some individuals may have an allergic reaction to ginger, causing skin irritation or other symptoms.

Conclusion: Finding the Healthy Balance

So, can ginger beer be healthy? The definitive answer is: it can be, but it's not guaranteed. The true health benefits come from the real ginger inside, but these are often overshadowed by the high sugar content found in many commercial products. Choosing a diet or low-sugar brand is a better option, but making your own homemade, traditionally fermented version is the most effective way to maximize its health potential and gain probiotic benefits. Always consume any beverage, even a potentially healthy one, in moderation.

For more in-depth information on ginger's benefits, consult authoritative sources like the Johns Hopkins Medicine guide to ginger benefits.

Frequently Asked Questions

Not necessarily. While ginger beer may contain real ginger with health benefits, many commercial versions have sugar levels comparable to or higher than regular soda, negating any potential health advantage. Always check the nutrition label for sugar content.

Ginger beer is traditionally brewed with real ginger and yeast, giving it a spicier, more robust flavor. Ginger ale is a carbonated soft drink typically made with ginger flavoring, resulting in a milder, sweeter taste.

Yes, if made using a traditional fermentation method with a "ginger bug" (a starter culture of yeast and beneficial bacteria), homemade ginger beer can be rich in gut-healthy probiotics.

The ginger in ginger beer has been used for centuries to aid digestion and relieve nausea. However, for a stomach ache, a homemade or low-sugar version is preferable, as high sugar content can exacerbate digestive issues.

Diet or sugar-free versions, which use alternative sweeteners, are healthier in terms of sugar and calorie reduction. However, their health benefits are limited to the ginger extract they contain and they lack the probiotic benefits of fermented versions.

Excessive intake of ginger can lead to side effects like heartburn, diarrhea, and stomach discomfort. The high sugar content in many brands can also lead to issues like blood sugar spikes.

Individuals with diabetes should monitor sugar intake closely, and those on blood-thinning medication should be cautious due to ginger's properties. Pregnant women and anyone on medication should consult a doctor before consuming large amounts.