Is ginger ale actually good for you when sick? The truth behind this classic remedy

November 11, 2025 •

4 min read

For generations, people have reached for a can of ginger ale to soothe an upset stomach, but most commercial brands contain very little, if any, actual ginger. This raises the question: is ginger ale actually good for you when sick, or is it just a comforting placebo? This article delves into the science behind the myth and offers healthier alternatives for genuine relief.

Quick Summary

The myth of ginger ale's health benefits when sick is largely unfounded for commercial versions, which lack real ginger. High sugar and carbonation can worsen symptoms, while genuine ginger tea or supplements are proven effective for nausea due to natural compounds.

Key Points

Commercial ginger ale is largely ineffective: Most store-bought ginger ale contains very little real ginger and relies on artificial flavoring, providing no genuine health benefits.
High sugar can worsen symptoms: The high sugar content in many ginger ales can exacerbate diarrhea and is not beneficial for hydration when you are ill.
Carbonation can cause discomfort: For some, the fizz can lead to increased gas and bloating, potentially making an upset stomach worse.
Real ginger provides genuine relief: The active compounds in real ginger, known as gingerols and shogaols, have scientifically backed anti-nausea and digestive benefits.
Healthier alternatives exist: For true therapeutic effects, opt for fresh ginger tea, ginger chews, or a low-sugar ginger beer made with real ginger.
The placebo effect is real: Feeling better after drinking ginger ale is often due to the psychological comfort of the familiar ritual, not the drink's ingredients.

The Origins of a Home Remedy

The belief that ginger ale helps with sickness is deeply ingrained in our cultural consciousness, often passed down through generations. Early versions of ginger ale, dating back to the 19th century, were sometimes made with real, fermented ginger root and viewed as health tonics. This historical association with real ginger, known for its medicinal properties, helped cement its reputation as a soothing elixir. However, as the soft drink evolved into the mass-produced beverage we know today, the actual ginger content dwindled, replaced by artificial flavorings and high levels of sugar.

Why Commercial Ginger Ale Falls Short

When you're ill, especially with a stomach bug, what you need is hydration and relief from symptoms like nausea. Commercial ginger ale, unfortunately, is often counterproductive to these goals. It’s essentially a ginger-flavored soda, and the high sugar content can exacerbate certain conditions.

High in Sugar: A single can of commercial ginger ale can contain nearly a day's worth of added sugar. This can be particularly problematic when you have diarrhea, as high sugar intake can worsen symptoms by pulling water into the intestines.
Lack of Real Ginger: Many popular brands use artificial flavoring instead of real ginger root. Without the active compounds found in genuine ginger, there are no actual anti-nausea benefits.
Carbonation: For some, the fizzy bubbles in carbonated drinks can provide a temporary sense of relief, possibly by inducing a burp that relieves pressure. However, for many, especially those with acid reflux or bloating, carbonation can introduce more gas and worsen discomfort.
The Placebo Effect: The primary reason many people feel better after drinking ginger ale is likely the placebo effect. The comforting ritual of sipping a familiar remedy can have a real psychological impact, making you feel better, even if there's no pharmacological benefit.

The Power of Real Ginger

The real hero in the story isn't ginger ale, but ginger itself. For centuries, ginger root has been used in traditional medicine to treat various ailments, including nausea. Its powerful anti-inflammatory and anti-nausea properties come from bioactive compounds like gingerols and shogaols.

Real ginger can provide genuine relief for a number of conditions:

Nausea and Vomiting: Clinical studies, including those reviewed by the American College of Obstetricians and Gynecologists, have supported ginger's effectiveness in reducing nausea related to pregnancy, motion sickness, and even chemotherapy.
Digestive Upset: Ginger promotes efficient digestion by speeding up the rate at which food empties from the stomach. This can help alleviate bloating, gas, and overall indigestion.
Anti-inflammatory Effects: The compounds in ginger offer anti-inflammatory and antioxidant benefits, which can help soothe an inflamed gastrointestinal tract and support the immune system.

Healthier Alternatives to Ginger Ale

Instead of reaching for a sugary soda, consider these effective and healthy alternatives that provide the actual benefits of ginger:

Ginger Tea: A simple and potent remedy. Brew fresh, sliced ginger root in hot water, adding a squeeze of lemon and a touch of honey for flavor. The warm liquid is also soothing for a sore throat.
Real Ginger Beer: Traditionally brewed ginger beer often contains significantly more real ginger than ginger ale, offering a more robust flavor and potentially greater health benefits. Look for low-sugar varieties.
Ginger Chews or Capsules: For a more concentrated dose, ginger chews or supplements are a reliable way to get the active compounds, with a more controlled dosage.
Peppermint Tea: If ginger isn't your preference, peppermint tea can also be very effective for stomach issues due to its antispasmodic effects.
Broth: Nutrient-rich broths can provide essential electrolytes and fluids, which are crucial when dealing with dehydration from vomiting or diarrhea.

Comparison: Commercial Ginger Ale vs. Fresh Ginger Tea


Feature	Commercial Ginger Ale	Fresh Ginger Tea
Real Ginger Content	Very little, if any; relies on artificial flavors.	High; made directly from ginger root.
Sugar Content	Very high in added sugars or artificial sweeteners.	Low to none (depending on added honey).
Effect on Stomach	Carbonation can cause bloating and gas; sugar can worsen diarrhea.	Soothes and relaxes gastrointestinal muscles; aids digestion.
Hydration	Ineffective due to high sugar; can worsen dehydration.	Excellent for rehydration; warm liquid soothes throat.
Anti-Nausea Effects	Primarily a placebo effect.	Provides actual anti-nausea compounds like gingerols.

Conclusion

While the comforting ritual of reaching for a ginger ale when sick is understandable, most commercial versions are essentially sugar water with artificial flavorings. For true relief from nausea and other digestive issues, the real benefits come from genuine ginger root, not the soda. For effective relief and proper hydration, stick to fresh ginger tea or a high-quality ginger beer with low sugar. While the placebo effect can offer temporary comfort, providing your body with actual therapeutic compounds is a more effective and beneficial strategy for a speedier recovery. For a definitive answer on your specific health needs, it's always best to consult a healthcare professional.

Frequently Asked Questions

Yes, ginger ale made with a sufficient amount of real ginger root is more likely to help with nausea and upset stomach. However, most commercial brands lack this, making fresh ginger tea or supplements more effective.

The high sugar content in commercial ginger ale can worsen symptoms like diarrhea by pulling water into the intestines. The carbonation can also cause bloating and discomfort for some individuals.

Water is the best choice for basic hydration. Electrolyte drinks, broths, and clear fluids like diluted apple juice are also good options, especially if you have been vomiting or have diarrhea.

Often, yes. Traditional ginger beer is brewed with more real ginger and typically offers a stronger, spicier flavor. Choosing a low-sugar version with real ginger is a more beneficial alternative.

To make ginger tea, simply peel and slice a piece of fresh ginger root, boil it in water for 5-10 minutes, and then strain. You can add lemon and honey to taste.

Besides real ginger, other effective home remedies include peppermint tea, chamomile tea, drinking clear broths, and following a bland diet like the BRAT diet (bananas, rice, applesauce, toast) if needed.

The feeling of relief is often due to the placebo effect. The mild taste, cold temperature, and a lifetime of associating the drink with feeling better can trigger a psychological response that genuinely makes you feel more comfortable.