Ginger ale probably won't hurt you, and it might help a little – but the honest answer is that most of what's in the bottle is carbonated water and high-fructose corn syrup, not the ginger compound that actually soothes a troubled gut. Whether it helps depends almost entirely on which ginger ale you're drinking, and why your stomach is upset in the first place.
The Tradition vs. The Evidence
The association between ginger ale and stomach relief is genuinely old. For much of the twentieth century, flat ginger ale and dry crackers were the standard sick-day prescription handed down by parents and, not infrequently, by physicians. Hospitals served it. Airlines offered it. The drink became so embedded in the cultural script for illness that the association now feels almost biological – as if the relief were built into the beverage itself.
It isn't, quite. The tradition has two separate roots, and they're worth pulling apart.
The first root is real: ginger (Zingiber officinale) has a documented history as a digestive aid stretching back thousands of years across South Asian, East Asian, and Middle Eastern medicine. That history is not merely anecdote. Modern research has identified bioactive compounds in ginger – most notably gingerols and shogaols – that appear to influence gastric motility and the body's nausea signaling pathways. This is the part of the story that holds up.
The second root is more complicated: the ginger ale that most Americans reach for when they feel sick contains very little, and sometimes none, of those compounds. The tradition was built on a drink that once contained meaningful amounts of real ginger. The mass-market product that inherited the name is a different animal.
So the reputation is not entirely unearned, but it has been coasting for decades on a biochemical reality it no longer reliably delivers.
Ginger and Digestion: What the Research Actually Shows
The science on ginger as a digestive aid is more solid than you might expect for a folk remedy, though it comes with important caveats about dose and form.
Several well-designed clinical trials have found that ginger – consumed as a supplement, extract, or in meaningful culinary quantities – can reduce nausea and vomiting in specific contexts. The evidence is strongest for pregnancy-related nausea and for chemotherapy-induced nausea, where multiple systematic reviews have found a modest but real benefit. The evidence for general indigestion and motion sickness is suggestive but thinner.
The proposed mechanism involves two pathways. Gingerols and shogaols appear to accelerate gastric emptying – the rate at which the stomach moves its contents into the small intestine – which can relieve the bloated, heavy feeling of indigestion. They also seem to interact with serotonin receptors in the gut, the same receptors targeted by some prescription anti-nausea medications, though ginger's effect is far milder. Research published in peer-reviewed gastroenterology literature, including work cited by the National Center for Complementary and Integrative Health, supports ginger's potential for nausea relief while noting that evidence for other digestive complaints remains limited.
What the research does not show is that carbonated sugar water flavored with a trace of ginger extract produces the same effect. The dose matters. The form matters. A sip of mass-market ginger ale almost certainly delivers a fraction of the ginger concentration used in any clinical study.
The Carbonation Question
Carbonation adds a separate variable. Flat soda has long been recommended for upset stomachs, but the reasoning is somewhat circular – it's mostly tradition, not pharmacology. Carbonated beverages can actually worsen bloating and gas in some people, particularly those prone to acid reflux, because swallowed carbon dioxide increases gastric pressure. On the other hand, the act of sipping a cold, lightly flavored drink slowly may itself be soothing, independent of any active ingredient. Hydration matters when you're unwell, and any palatable fluid that stays down is doing something useful.
The Real-Ginger Problem
Here is the part that most ginger ale coverage glosses over: the majority of commercially available ginger ales in the United States contain no meaningful quantity of real ginger root. Canada Dry, for many years, marketed itself with the phrase "made from real ginger" – a claim that led to a class-action lawsuit settled in the mid-2010s, after testing found the ginger content to be negligible. The company subsequently adjusted its labeling. Schweppes and most other mass-market brands are in a similar position: the "ginger flavor" is largely synthetic or derived from ginger oil in quantities too small to have a pharmacological effect.
This is not a secret the industry is hiding; it's simply the economics of scale. Real ginger extract at meaningful concentrations is expensive. A two-liter bottle priced for the mass market cannot accommodate it.
The exceptions are the craft and artisan ginger ales – and, more potently, ginger beers – that use actual ginger root, often in quantities you can taste as a sharp, peppery heat. Brands like Reed's, Fever-Tree, and a growing number of regional craft producers use real ginger and typically disclose it. These products are more likely to deliver at least some of the compounds associated with digestive benefit, though they are not medicines and should not be treated as such.
If you want ginger ale that has a reasonable chance of doing what the tradition promises, look for products that list ginger root (not "natural flavors" alone) in the ingredients, and that have a noticeable bite to them. A ginger ale that tastes like sweet lemon-lime soda with a faint spice note is probably not doing much beyond providing carbonated sugar water.
How People Actually Use It – and What Works
The folk protocol is specific: flat ginger ale, sipped slowly, in small amounts. This is worth taking seriously, even if the reasoning behind it has evolved.
Letting the carbonation dissipate before drinking reduces the risk of worsening bloating or triggering burping that can aggravate nausea. Sipping slowly – a few ounces at a time – helps maintain hydration without overwhelming a stomach that's already irritated. Cold or room temperature tends to be better tolerated than very hot or icy cold. None of this is magic; it's just sensible fluid management for an unhappy digestive system.
The sugar content in most ginger ales is worth noting. A standard twelve-ounce can contains roughly the same amount of sugar as many other sodas – check the label for the current figure, as formulations vary. For someone with diarrhea or vomiting, the high sugar load can sometimes worsen symptoms by drawing water into the intestine. Pediatric guidelines have long moved away from recommending soda for childhood stomach illness for exactly this reason; oral rehydration solutions (like Pedialyte) are better studied and better formulated for replacing lost fluids and electrolytes. For adults with mild upset stomachs, the sugar content is less of a concern, but it's not irrelevant.
Ginger Ale and Acid Reflux
Acid reflux deserves its own note because ginger ale is sometimes recommended for it, and the picture is mixed. Ginger itself, in appropriate amounts, may help some people with reflux by improving gastric motility and reducing the likelihood of stomach contents backing up. However, carbonated beverages are a well-recognized reflux trigger for many people – the increased gastric pressure from carbonation can relax the lower esophageal sphincter, the valve that keeps stomach acid where it belongs. For someone prone to acid reflux, a carbonated drink – even one containing real ginger – may make things worse rather than better. Flat ginger tea, or a ginger supplement discussed with a clinician, would be a more sensible route for reflux sufferers.
Ginger Ale and Diarrhea
For diarrhea specifically, ginger ale is at best a neutral choice and at worst counterproductive. There is some evidence that ginger may help reduce intestinal cramping, but the high sugar content of most commercial ginger ales can act as an osmotic agent, pulling water into the gut and potentially worsening loose stools. If stomach upset includes significant diarrhea, an oral rehydration solution is a better-evidenced option. Ginger ale is not harmful in small amounts, but it is not a treatment.
When to See a Doctor
Stomach upset that resolves in a day or two with rest and fluids is usually not a medical emergency. But some symptoms warrant prompt medical attention, and no amount of ginger ale changes that calculus.
Seek care if you experience:
- Severe or worsening abdominal pain, particularly if localized to one area
- Blood in vomit or stool
- Signs of significant dehydration – extreme thirst, very dark urine, dizziness, or inability to keep any fluids down for more than 24 hours
- Fever above 102°F (39°C) accompanying stomach symptoms
- Symptoms that persist beyond a few days without improvement
- Stomach upset in an infant, young child, elderly person, or anyone with a compromised immune system
Ginger ale is a comfort drink, not a diagnostic tool. If you're uncertain whether your symptoms are serious, call your doctor or a nurse advice line. This article is not medical advice, and nothing here should substitute for a clinician's assessment of your specific situation.
Frequently Asked Questions
Does ginger ale actually settle your stomach?
It can help mildly, primarily through hydration and the soothing effect of sipping a cold, lightly flavored liquid. If the ginger ale contains real ginger in meaningful amounts, there may be a modest additional benefit from the ginger compounds themselves. Most mass-market ginger ales contain very little real ginger, so the effect is largely symptomatic comfort rather than pharmacological action.
Why does ginger ale help an upset stomach?
The traditional explanation is ginger's bioactive compounds – gingerols and shogaols – which can influence gastric motility and nausea pathways. In practice, much of the benefit people experience likely comes from hydration, the placebo effect of a familiar comfort drink, and the gentle ritual of sipping something slowly. Real-ginger products contribute more of the former; mass-market sodas contribute mostly the latter.
Is ginger ale good for acid reflux?
Generally, no. Carbonation can increase gastric pressure and relax the lower esophageal sphincter, which tends to worsen reflux symptoms. Ginger itself may help some reflux sufferers, but the carbonated delivery vehicle works against it. Flat ginger tea is a better option for people managing acid reflux.
Is ginger ale good for upset stomach and diarrhea?
With caveats. The high sugar content in most commercial ginger ales can worsen diarrhea by drawing water into the intestine. For significant diarrhea, an oral rehydration solution is better formulated and better evidenced. Small sips of ginger ale are unlikely to cause harm but should not be the primary response to diarrhea-related illness.
What is the best ginger ale for an upset stomach?
If you're looking for a ginger ale that has the best chance of delivering actual ginger compounds, choose one that lists ginger root as an ingredient and has a noticeable, peppery heat. Craft ginger ales and quality ginger beers – from producers that use real ginger – are more likely to deliver than mass-market sodas. That said, none of these are medicines. Check current ingredient labels, as formulations change.
Should ginger ale be flat or carbonated for stomach upset?
Flat is the traditional recommendation, and there's a practical reason: carbonation can worsen bloating and increase gastric pressure, which may aggravate nausea. Letting the bubbles dissipate before sipping reduces that risk. Room temperature or lightly chilled tends to be better tolerated than very cold.
Can ginger ale replace oral rehydration solutions when I'm sick?
No. Oral rehydration solutions are specifically formulated with the right balance of electrolytes and glucose to replace what the body loses through vomiting and diarrhea. Ginger ale has too much sugar and too few electrolytes to serve that function effectively. It can supplement fluid intake when symptoms are mild, but it is not a substitute.
Is ginger ale safe during pregnancy for nausea?
Ginger has been studied for pregnancy-related nausea and shows a modest benefit in some research. However, the ginger content in most commercial ginger ales is too low to reliably deliver that benefit, and the high sugar content is worth considering. Anyone who is pregnant should discuss nausea management – including any supplements or dietary approaches – with their obstetric provider before relying on any remedy.
Does ginger beer work better than ginger ale for stomach upset?
Ginger beer typically contains more real ginger than most commercial ginger ales, and the higher ginger content makes it more likely to deliver the compounds associated with digestive benefit. It is also usually spicier and more intensely flavored. That said, it is still a carbonated, sugary drink rather than a medicine. Non-alcoholic ginger beer is widely available; alcoholic versions obviously add a separate consideration.
How much ginger ale should I drink when my stomach is upset?
There is no established therapeutic dose, because ginger ale is not a medicine. The folk wisdom – small sips, a few ounces at a time, over the course of an hour or more – is sensible for practical reasons: it keeps fluids going in without overwhelming an irritated stomach. Drinking large quantities quickly is unlikely to help and may worsen bloating or nausea.
Are there better alternatives to ginger ale for stomach upset?
For nausea: ginger tea made with actual ginger root, or ginger chews, deliver more of the relevant compounds without the carbonation and sugar load. For hydration during illness: oral rehydration solutions are better formulated than any soda. For general comfort: plain water, weak herbal tea, or clear broth all have reasonable track records. Ginger ale occupies a middle ground – more palatable than plain water for some people, more available than specialty products, but less effective than targeted options.
This article is for general informational purposes only and does not constitute medical advice. If you have persistent, severe, or concerning symptoms, please consult a qualified healthcare provider. For more on how ginger and other natural ingredients interact with digestion, the National Center for Complementary and Integrative Health maintains an evidence-reviewed summary. The American College of Gastroenterology is a reliable source for guidance on acid reflux and gastrointestinal conditions. For guidance on oral rehydration and illness management, MedlinePlus, maintained by the U.S. National Library of Medicine, is a trustworthy starting point.
