What Are the Health Benefits of Ginger Ale?

crisp glass of ginger ale with ice and lime

Ginger ale is often mentioned in connection with digestive health. Its key ingredient, ginger, has been used for centuries for its potential to ease nausea, reduce inflammation, and help settle the stomach. But how much of these reported benefits carry over into the ginger ales available on store shelves? Let’s separate the classic ginger benefits from what you actually get in your glass.

How Ginger Supports Health

At the root of the health claims, ginger (Zingiber officinale) has a strong track record in both traditional and modern science. It offers more than just its spicy aroma:

Gingerol, the main bioactive compound in ginger, is studied for anti-inflammatory and antioxidant effects.
Ginger has a reputation as a natural way to reduce nausea—whether from motion sickness, pregnancy, or upset stomach.
It can support digestion by encouraging movement in the digestive tract and reducing bloating.
Mild pain relief (such as for menstrual discomfort) has been seen in some clinical studies.

Does Ginger Ale Deliver Real Benefits?

Not all ginger ales are created the same. Traditional recipes are made with real ginger root, but many mainstream brands rely on flavor extracts and sweeteners, with only tiny amounts of actual ginger. This means the classic “health benefits of ginger” may not be as potent in most commercial ginger ales as they are in ginger teas or supplements.

Homemade or craft ginger ales using fresh ginger will have more active gingerol and related compounds.
Mainstream ginger ales may still help as a placebo for nausea or stomach upset, especially cold and flat, but contain little real ginger.
Most commercial versions have high sugar content—sometimes over 30 grams per can.

Potential Health Effects: The Upsides and Downsides

Soothes nausea: Some people find ginger ale comforting for queasy stomachs, including during mild illnesses or after travel.
Digestive support: Ginger’s historic use as a carminative may give a slight benefit—if real ginger is present.
Hydration: Sipping ginger ale, especially flat, can help with gentle hydration if you struggle to keep fluids down.
High sugar intake: Most commercial ginger ales contain as much sugar as other sodas, which can contribute to blood sugar spikes and dental concerns.

fresh ginger roots and sliced ginger on wood

Choosing a Better Ginger Ale

For those seeking the digestive and anti-nausea benefits of ginger, consider these approaches:

Opt for ginger ales labeled as brewed or made with real ginger—these often list ginger root high on the ingredients list.
Try a homemade ginger ale by simmering 20–40 ml fresh ginger in water, straining, and adding sparkling water and a touch of sugar or honey.
Look for lower-sugar or naturally-sweetened craft sodas if you want to avoid high sugar content.
For powerful benefits, ginger tea or chewing a small slice of raw ginger may be more direct and effective than soda.

homemade ginger ale with fresh ginger in glass

Key Takeaways

Ginger itself has real benefits for digestion, nausea, and mild inflammation.
Most mass-market ginger ales contain limited ginger and lots of sugar, so their health impact is more about comfort than serious benefit.
Choose ginger ales made with real ginger or go DIY to maximize potential health perks.