Is Drinking Ginger Ale Good for You?

January 7, 2026 •

3 min read

Despite its reputation as a remedy for stomach ailments, most commercial ginger ale contains very little, if any, actual ginger. This means the perceived health benefits often come from a placebo effect, rather than the therapeutic properties of real ginger.

Quick Summary

This article explores the health impacts of drinking ginger ale, differentiating between commercial and traditional homemade versions. It covers the high sugar content and artificial ingredients in most store-bought sodas, contrasting them with the potential benefits of real ginger found in healthier alternatives or homemade preparations.

Key Points

Not all ginger ale is the same: Commercial brands often contain artificial flavoring and high sugar, while traditional versions use real ginger.
Commercial options offer little health value: Most store-bought ginger ales provide minimal to zero therapeutic benefit from ginger.
High sugar content is a major drawback: The significant amount of sugar or high-fructose corn syrup can lead to weight gain, diabetes risk, and exacerbate stomach issues.
Real ginger has proven benefits: Authentic ginger root contains compounds like gingerol that can relieve nausea, reduce inflammation, and aid digestion.
Homemade is the healthiest choice: Making your own ginger ale or tea ensures you get the full benefits of fresh ginger without added sugars or preservatives.
Check ingredients for real ginger: Always read the label to find products that list real ginger or ginger extract, and avoid those with artificial colors and sweeteners.
Consider ginger tea for best results: For potent relief from nausea, a simple tea made from fresh ginger is more effective than most ginger ale.

Commercial vs. Homemade Ginger Ale: An Important Distinction

While the concept of ginger ale being good for you is a long-standing myth, the reality depends heavily on the type you are drinking. The vast majority of mass-market ginger ales found in supermarkets are essentially just sugary soda with artificial or natural ginger flavoring, and minimal, if any, actual ginger root extract. These beverages are loaded with sugar or high-fructose corn syrup, and can contain artificial colorings and preservatives like sodium benzoate. This high sugar content can actually worsen gastrointestinal issues by increasing inflammation and causing bloating.

In contrast, traditional or homemade ginger ale, often made by fermenting real ginger root with a 'ginger bug,' can offer genuine health benefits. This version contains live probiotic cultures that support gut health and is rich in the active compounds found in ginger.

The Real Health Benefits of Ginger Root

Ginger root, the key ingredient in any genuinely healthy ginger ale, is known for its therapeutic properties, primarily due to compounds like gingerol. These benefits, however, are largely absent in typical commercial beverages. The real benefits come from consuming actual ginger, and they include:

Relieving Nausea: Ginger is a well-established remedy for nausea, effective for morning sickness, motion sickness, and even chemotherapy-induced nausea.
Anti-inflammatory Effects: Gingerol is a powerful anti-inflammatory and antioxidant, which can help reduce muscle pain and soreness.
Aiding Digestion: Ginger can promote gastric motility, helping food move more efficiently through the digestive tract and reducing bloating and indigestion.
Boosting Immunity: The antioxidant properties in real ginger can help support the immune system.

Potential Risks of Commercial Ginger Ale

Drinking too much commercial ginger ale can come with several health risks, mainly due to its high sugar content and artificial additives. These include:

Weight Gain and Diabetes Risk: The excessive sugar can contribute to weight gain and increase the risk of developing type 2 diabetes and other chronic conditions.
Dental Issues: High sugar and citric acid content can erode tooth enamel, leading to cavities and decay.
Worsened Stomach Upset: For some, the carbonation and sugar can actually exacerbate bloating, gas, and stomach irritation, counteracting the supposed soothing effects.
Additive Concerns: Preservatives like sodium benzoate and certain artificial sweeteners have been linked to potential health issues.

Comparison Table: Store-Bought vs. Homemade Ginger Ale


Feature	Commercial Ginger Ale	Homemade or Natural Ginger Ale
Real Ginger Content	Minimal or none; uses artificial flavoring.	Uses actual, fresh ginger root.
Sweeteners	High Fructose Corn Syrup or sugar, and sometimes artificial sweeteners in 'diet' versions.	Can be sweetened naturally with honey, agave, or less sugar.
Probiotics	None; carbonated artificially.	Often naturally fermented, containing beneficial bacteria.
Additives	Contains artificial colors, flavors, and preservatives.	No artificial additives.
Health Benefits	Primarily a placebo effect; hydration from water content.	Potential relief for nausea, anti-inflammatory, and gut health support.

How to Make a Healthier Choice

For those who enjoy ginger ale but want a healthier option, here are some tips:

Read the Label: Look for brands that list real ginger as a primary ingredient, not just 'natural flavors.' Check the sugar content and avoid high-fructose corn syrup.
Go Natural: Seek out naturally fermented ginger ales or ginger beers, which often use less sugar and contain probiotics. Brands like Reed's and Olipop are examples of healthier alternatives.
Make Your Own: Creating your own ginger ale at home is the best way to control all ingredients. This ensures you get the maximum benefits from real ginger without unwanted additives or sugar.
Consider Alternatives: For stomach relief, ginger tea is a superior option. You can simply steep fresh, grated ginger in hot water to get the potent effects of gingerol without any added sugar or carbonation.

Conclusion: The Final Verdict

Is drinking ginger ale good for you? The answer is nuanced. The typical commercial ginger ale is more of a sugary soda than a health tonic and offers little to no real benefit, potentially causing more harm due to its high sugar content and artificial ingredients. However, genuine, naturally fermented ginger ale made with real ginger root can provide therapeutic properties like nausea relief, reduced inflammation, and improved gut health. The key is to be a savvy consumer, read ingredient labels carefully, or better yet, make your own at home to reap the true benefits of this potent root. For therapeutic purposes, ginger tea remains the most direct and healthiest method of consumption. More information about the specific health benefits of ginger root can be found on reputable medical sites like Johns Hopkins Medicine.

Frequently Asked Questions

While the placebo effect may provide some comfort, most commercial ginger ale contains very little, if any, real ginger and is full of sugar. The high sugar content can actually worsen stomach problems for some individuals, making it an unreliable remedy.

The healthiest ginger ale is one that is naturally fermented and made with real ginger root, rather than artificial flavoring. Some craft and artisanal brands offer lower-sugar or probiotic options. Making your own at home is the best way to ensure maximum health benefits.

Diet ginger ale replaces sugar with artificial sweeteners like aspartame or sucralose, which eliminates calories but may present other health concerns for some individuals. Additionally, diet drinks still lack the therapeutic benefits of real ginger.

Ginger beer is typically brewed and fermented with a higher ginger content, giving it a spicier, more robust flavor. Ginger ale is usually a milder, sweeter soda that is simply flavored with ginger and artificially carbonated.

Yes, excessive consumption of commercial ginger ale can be bad for you due to its high sugar content, which is linked to weight gain, dental problems, and an increased risk of type 2 diabetes. The carbonation can also cause bloating.

For genuine nausea relief, a hot ginger tea made by steeping fresh, grated ginger root in hot water is a superior option. Ginger chews or capsules are also effective alternatives.

To identify real ginger, check the ingredients list for actual ginger root or ginger extract, not just 'natural flavors'. Healthier brands often proudly promote their use of real, fresh ginger.