Is Ginger Ale Good for You? Health Benefits, Side Effects, and What to Know

Ginger ale has been a popular carbonated beverage for generations, often reaching for when dealing with an upset stomach or simply enjoying as a refreshing drink. But with growing health consciousness, many people are questioning whether this fizzy beverage is actually good for you.

While ginger ale contains ginger—a root known for its medicinal properties—the commercial versions you find in stores may not be as healthy as you think. Understanding what’s really in your ginger ale and how it affects your body can help you make informed choices about including it in your diet.

This comprehensive guide explores the health benefits, potential risks, different types of ginger ale, and how to select the healthiest options available.

What Exactly Is Ginger Ale?

Ginger ale is a carbonated soft drink flavored with ginger. It can be enjoyed on its own or used as a mixer in cocktails and mocktails. The beverage has a distinctive spicy-sweet flavor that comes from ginger root, though the amount of actual ginger varies significantly between brands.

Most commercial ginger ales found in supermarkets are classified as sodas. Manufacturers create these drinks by combining carbonated water with sweeteners like sugar or high fructose corn syrup, along with either natural or artificial ginger flavoring.

Common additional ingredients in commercial ginger ale include:

• Preservatives such as citric acid and sodium benzoate
• Caramel coloring for appearance
• Proprietary “natural flavoring” blends
• Artificial sweeteners in diet versions

However, traditional ginger ale offers a different story. Authentic, traditionally-made ginger ale uses natural fermentation processes with yeast or a ginger bug starter culture—similar to what’s used in making kombucha or sourdough bread. This fermentation creates natural carbonation while developing beneficial bacteria and yeasts.

Traditional ginger ale typically contains fewer artificial ingredients and uses real ginger root, cane sugar, and water. These craft versions are becoming increasingly available in specialty stores and online markets.

Different Types of Ginger Ale

Understanding the various types of ginger ale available can help you choose the option that best fits your preferences and health goals.

Regular Ginger Ale

Regular ginger ale includes both commercial sodas and traditional fermented varieties. These contain ginger (or ginger flavoring), sweeteners, carbonation, and various other ingredients depending on the manufacturer. The ginger content and quality vary dramatically between brands.

Dry Ginger Ale

“Dry” ginger ale is primarily a marketing term used to describe varieties with a spicier, more pronounced ginger flavor. The term suggests a less sweet taste profile, though these versions still contain significant amounts of sweetener. The “dry” characteristic comes from specific ginger sourcing and processing methods that emphasize the root’s natural spiciness.

Diet Ginger Ale

Diet ginger ale replaces traditional sugars with artificial or zero-calorie sweeteners. Common sweeteners used include aspartame, sucralose, stevia, and acesulfame potassium. While these versions contain fewer calories, they come with their own set of considerations regarding artificial sweeteners.

Craft and Traditional Ginger Ale

Small-batch, traditionally fermented ginger ales are gaining popularity. These typically feature higher-quality ingredients, more actual ginger content, and natural fermentation processes. While more expensive, they often provide a more authentic ginger flavor and fewer artificial additives.

Potential Health Benefits of Ginger Ale

The health benefits of ginger ale largely depend on how much real ginger it contains. While ginger ale itself isn’t considered a health food, beverages made with genuine ginger may offer some of the root’s well-documented benefits.

May Help Reduce Nausea and Upset Stomach

Ginger has a long-standing reputation for soothing digestive discomfort. Research suggests that ginger may help alleviate nausea associated with various conditions including morning sickness during pregnancy, motion sickness, post-surgical recovery, and chemotherapy.

The natural compounds in ginger—particularly gingerols and shogaols—appear to interact with receptors in the digestive system and nervous system to reduce nausea sensations. However, it’s important to note that most scientific studies used concentrated ginger supplements or fresh ginger rather than commercial ginger ale.

For ginger ale to be effective against nausea, it needs to contain a meaningful amount of real ginger. Many commercial brands contain minimal actual ginger, relying instead on artificial flavoring.

Provides Antioxidant Properties

Fresh ginger root contains powerful antioxidants that protect cells from oxidative stress and damage. These antioxidants include gingerol, paradol, and zingerone. However, processing significantly reduces antioxidant content, so heavily processed ginger ale contains far fewer beneficial compounds than fresh ginger.

Traditional or craft ginger ales made with real ginger root may retain more antioxidant properties than mass-produced commercial versions.

May Support Digestive Health

Beyond nausea relief, ginger has been traditionally used to support overall digestive function. It may help stimulate saliva production, bile, and gastric enzymes that aid in breaking down food. Some people find that ginger helps relieve bloating and gas, though ironically, the carbonation in ginger ale can sometimes cause these same symptoms.

Anti-Inflammatory Effects

Ginger contains compounds with natural anti-inflammatory properties. Regular consumption of ginger has been associated with reduced inflammation markers in some studies. This may potentially benefit conditions involving inflammation, such as arthritis or chronic pain conditions.

Again, these benefits apply to ginger itself—you’d need to consume ginger ale with substantial real ginger content to potentially experience these effects.

May Help With Migraine Relief

Some research indicates that ginger may help reduce migraine symptoms and severity. Studies have examined ginger powder supplements showing promise for migraine treatment, though ginger ale hasn’t been specifically studied for this purpose.

Potential Cardiovascular Benefits

Ginger may support heart health by helping to manage blood pressure and improve circulation. Some studies suggest it may help with cholesterol management as well. However, these cardiovascular benefits would likely require regular consumption of actual ginger in therapeutic amounts—more than typical ginger ale provides.

Naturally Caffeine-Free

Unlike many sodas, ginger ale doesn’t contain caffeine. This makes it a suitable choice for people sensitive to caffeine, those avoiding it for health reasons, or anyone looking for an evening beverage that won’t interfere with sleep.

Important Distinction: Ginger vs. Ginger Ale

A critical point to understand is that the health benefits discussed above primarily apply to ginger root itself, not necessarily to commercial ginger ale. Many popular brands contain very little actual ginger, relying instead on artificial or “natural” flavorings that don’t provide the same health compounds.

Despite any ginger content, ginger ale remains a soft drink or soda, typically high in sugar and calories while providing minimal nutritional value. It should be consumed as an occasional treat rather than a health beverage.

Potential Side Effects and Health Concerns

While moderate ginger ale consumption is generally safe for most people, several potential concerns deserve consideration.

Digestive Issues From Carbonation

The carbonation that makes ginger ale fizzy can cause bloating, burping, gas, and stomach discomfort in some people. Those with sensitive digestive systems, acid reflux, or irritable bowel syndrome may find that carbonated beverages worsen their symptoms.

Ironically, while some people drink ginger ale to settle their stomachs, the carbonation might actually cause the digestive upset they’re trying to relieve.

Added Sugar Concerns

The most significant health concern with regular ginger ale is its added sugar content. A typical 12-ounce can contains 30-40 grams of added sugar—equivalent to about 8-10 teaspoons.

The health risks associated with excessive added sugar consumption include:

• Weight gain and obesity
• Increased risk of type 2 diabetes
• Higher risk of heart disease
• Dental cavities and tooth decay
• Increased inflammation throughout the body
• Fatty liver disease
• Elevated triglycerides and cholesterol

The American Heart Association recommends limiting added sugar to no more than 25 grams per day for women and 36 grams per day for men. A single can of ginger ale can meet or exceed these daily limits.

High Fructose Corn Syrup Considerations

Many commercial ginger ales use high fructose corn syrup (HFCS) as their primary sweetener. Research suggests that HFCS may be metabolized differently than other sugars and has been particularly associated with increased visceral fat accumulation, fatty liver disease, and metabolic dysfunction.

While debate continues in the scientific community about whether HFCS is worse than other added sugars, many health experts recommend limiting or avoiding it when possible.

Artificial Sweetener Concerns

Diet ginger ale avoids added sugar but introduces artificial sweeteners instead. The health effects of these sweeteners remain controversial and continue to be researched.

Common artificial sweeteners in diet ginger ale include:

• Aspartame
• Sucralose
• Acesulfame potassium (Ace-K)
• Saccharin
• Stevia (natural but still a non-nutritive sweetener)

Some research suggests that artificial sweeteners may:

• Alter gut bacteria composition
• Affect blood sugar regulation and insulin response
• Potentially increase cravings for sweet foods
• Be associated with weight gain in some observational studies

However, research results are mixed, and more high-quality studies are needed. Some people also report sensitivity to certain artificial sweeteners, experiencing headaches or digestive issues.

People with phenylketonuria (PKU) must avoid aspartame, as they cannot properly metabolize phenylalanine, one of its components.

Sugar Alcohols in Some Diet Versions

Some diet ginger ales use sugar alcohols like erythritol, xylitol, or sorbitol as sweeteners. While these can be gentler on blood sugar than regular sugar, they can cause significant digestive upset in many people, including bloating, gas, and diarrhea—especially when consumed in larger amounts.

Potential Medication Interactions

While unlikely from moderate ginger ale consumption, consuming large amounts of ginger could potentially interact with blood-thinning medications like warfarin. Ginger may have natural blood-thinning properties, which could theoretically amplify the effects of these medications.

If you take blood thinners or other medications, consult with your healthcare provider about whether consuming ginger or ginger ale regularly could affect your treatment.

Dental Health Impact

Both the sugar content and acidity of ginger ale can negatively affect dental health. The sugar feeds harmful bacteria in the mouth that produce acid, leading to cavities. Additionally, the carbonation creates carbonic acid, which can erode tooth enamel over time.

Diet versions eliminate the sugar concern but still pose enamel erosion risks from acidity and carbonation.

How to Choose a Healthier Ginger Ale

If you enjoy ginger ale and want to include it in your diet, following these guidelines can help you select the healthiest options:

Read the Ingredient List

The ingredient list tells you what’s really in your ginger ale. Look for:

• Real ginger or ginger root listed in the ingredients (not just “natural flavors”)
• Fewer total ingredients overall
• No artificial colors or unnecessary additives
• Recognizable, simple ingredients

Check Sugar Content

Compare nutrition labels between brands. Some craft ginger ales contain significantly less sugar than mainstream brands. Look at both the grams of sugar per serving and the serving size—sometimes smaller cans or bottles can help with portion control.

Avoid High Fructose Corn Syrup

Choose ginger ales sweetened with cane sugar, honey, or other sweeteners rather than HFCS when possible. While all added sugars should be limited, many health experts consider cane sugar a better choice than HFCS.

Consider Traditional or Craft Brands

Small-batch, traditionally fermented ginger ales typically contain more real ginger and fewer artificial ingredients. Brands focused on quality often use organic ingredients and natural fermentation processes. These cost more but offer higher nutritional quality.

Look for Lower-Sugar Options

Some brands specifically formulate lower-sugar versions that strike a balance between flavor and health. These might use a combination of a small amount of real sugar plus non-nutritive sweeteners, or simply use less sweetener overall.

Pay Attention to Serving Size

A smaller 7.5-ounce can contains less sugar than a 12-ounce can or 20-ounce bottle. Choosing smaller portions is an easy way to reduce sugar intake while still enjoying the beverage.

Consider Making Your Own

Homemade ginger ale gives you complete control over ingredients. You can use fresh ginger root, adjust sweetness to your preference, and create natural carbonation through fermentation or simply add sparkling water to ginger syrup.

Healthier Alternatives to Commercial Ginger Ale

If you’re looking for the potential health benefits of ginger without the drawbacks of commercial ginger ale, consider these alternatives:

Fresh Ginger Tea

Steeping fresh ginger slices in hot water creates a potent, health-promoting beverage without added sugar or artificial ingredients. You can add a small amount of honey for sweetness and lemon for flavor.

Sparkling Water with Fresh Ginger

Create your own low-calorie fizzy ginger drink by adding freshly grated ginger to sparkling water. Add a splash of fruit juice or a squeeze of citrus for natural flavor without excessive sugar.

Ginger Kombucha

This fermented tea beverage combines the benefits of probiotics with ginger’s digestive properties. It contains less sugar than ginger ale while providing beneficial bacteria for gut health.

Cold-Pressed Ginger Juice

Concentrated ginger juice can be diluted with water or sparkling water. A little goes a long way, providing strong ginger flavor and benefits with minimal additives.

Ginger Supplements

If you’re specifically seeking ginger’s health benefits, supplements provide concentrated amounts without sugar or calories. However, consult your healthcare provider before starting any supplement regimen.

When Ginger Ale Might Be Helpful

Despite its limitations as a health beverage, there are situations where ginger ale might be a reasonable choice:

Occasional Nausea Relief

If you find that ginger ale helps settle your stomach during occasional nausea episodes, choose brands with real ginger and sip slowly. The placebo effect and ritual of slow sipping may also contribute to feeling better.

As a Soda Alternative

If you’re trying to reduce consumption of other sodas, ginger ale might serve as a stepping stone—particularly if you choose lower-sugar or diet versions. It’s naturally caffeine-free and some varieties contain less sugar than cola or other soft drinks.

Social Situations

Ginger ale works well as a non-alcoholic option in social settings where others are drinking alcohol. It’s more interesting than plain water and can be used in mocktails.

During Illness Recovery

When recovering from stomach flu or food poisoning and struggling to keep liquids down, the palatability and small amount of sugar in ginger ale might help with rehydration. However, electrolyte solutions are generally more effective for this purpose.

The Bottom Line on Ginger Ale and Your Health

So, is ginger ale good for you? The answer is nuanced:

Ginger ale is not a health food. Most commercial varieties contain high amounts of added sugar and minimal actual ginger, classifying them as sodas rather than functional beverages. The sugar content alone presents significant health concerns when consumed regularly.

Real ginger offers genuine health benefits, including anti-nausea effects, anti-inflammatory properties, antioxidants, and digestive support. However, you need to consume actual ginger—not artificial flavoring—to gain these benefits.

Moderation is key. Occasional consumption of ginger ale as part of an otherwise healthy diet is unlikely to cause harm for most people. The problems arise with frequent or daily consumption, especially of high-sugar varieties.

Quality varies dramatically. Traditional, craft ginger ales made with real ginger and natural ingredients offer more potential benefits and fewer drawbacks than mass-produced versions made with HFCS and artificial flavoring.

Better alternatives exist. If you’re seeking ginger’s health benefits, fresh ginger tea, ginger supplements, or homemade ginger drinks provide more bang for your buck without the sugar overload.

Individual factors matter. Your overall diet quality, health status, and specific health goals should guide your decision about including ginger ale in your diet. Someone who otherwise eats a very clean diet might tolerate occasional ginger ale better than someone who regularly consumes processed foods and added sugars.

If you choose to drink ginger ale, select brands with real ginger, minimal added sugars, and no artificial additives. Pay attention to portion sizes, and view it as an occasional treat rather than a daily beverage. For the health benefits of ginger without the drawbacks, fresh ginger in tea or cooking remains your best option.

As with any dietary choice, listen to your body. If you have specific health concerns or conditions, discuss your beverage choices with a healthcare provider who understands your complete health picture.

Sources:

• National Center for Biotechnology Information – Ginger and its medicinal properties
• American Heart Association – Added Sugars
• NCBI – Sugar alcohols and health effects
• NCBI – Non-nutritive sweeteners and metabolic health
• USDA FoodData Central – Nutritional Information
• FDA – High-Intensity Sweeteners
• NCBI – High fructose corn syrup and metabolic effects