Commercial ginger ale is unlikely to help your upset stomach, and it may actually make things worse. While real ginger has genuine anti-nausea properties, most store-bought ginger ales contain little to no actual ginger, and the high sugar content and carbonation can aggravate digestive symptoms. If you’re looking for relief, there are better ways to get ginger’s benefits.
Why Ginger Ale Seems Like It Should Work
The idea isn’t completely unfounded. Ginger root contains compounds called gingerols that block the same receptors in your gut that prescription anti-nausea drugs target. These receptors, when activated, trigger the nausea signal to your brain. By blocking them, ginger can reduce nausea from motion sickness, morning sickness, and even chemotherapy side effects. Clinical studies have confirmed this effect at doses of about 1,000 mg of ginger daily, with some benefit seen at doses as low as 500 mg.
The problem is that commercial ginger ale and actual ginger root are very different things.
What’s Actually in Commercial Ginger Ale
Most major brands of ginger ale use artificial ginger flavoring rather than real ginger root. Even brands that include some natural ginger contain nowhere near the amount used in clinical studies. To get a therapeutic dose, you’d need roughly 1,000 mg of ginger, standardized to about 5% gingerols. A can of ginger ale doesn’t come close to delivering that.
What it does deliver is sugar. A typical commercial ginger ale contains around 10 teaspoons of added sugar per serving, usually from high fructose corn syrup. That sugar concentration actively works against you when your stomach is already upset.
How Sugar and Carbonation Can Make It Worse
High amounts of sugar draw water into your small intestine, which can speed up how fast your stomach empties its contents. This creates a cascade of symptoms: fullness, cramping, bloating, and diarrhea, sometimes within 30 minutes of drinking. If you’re already dealing with nausea or an unsettled stomach, flooding your gut with a concentrated sugar solution is one of the worst things you can do.
Carbonation adds another layer of trouble. The carbon dioxide in fizzy drinks creates gas in your stomach. In moderate amounts (under about 300 ml, or roughly 10 ounces), this is usually tolerable. But if you’re already bloated or gassy, the added pressure from carbonation can increase discomfort and may relax the valve between your stomach and esophagus, potentially worsening acid reflux.
Diet ginger ale isn’t a great workaround either. Artificial sweeteners and sugar alcohols can cause their own digestive issues, including bloating, cramps, and diarrhea, particularly when your gut is already sensitive.
Better Ways to Use Ginger for Nausea
If you want ginger’s real anti-nausea benefits, skip the soda and go straight to the source. Fresh ginger root from the grocery store contains the active compound gingerol in meaningful concentrations. Peel a small piece (about a thumb-sized knob), slice or grate it, and steep it in hot water or decaffeinated tea for several minutes. This gives you a warm, hydrating drink with actual therapeutic ginger and none of the sugar or carbonation working against you.
Ginger supplements in capsule form are another option. Look for standardized ginger extract, and aim for a total daily dose around 1,000 mg, which is the amount most consistently supported by clinical research. Some people split this into two or three smaller doses throughout the day.
Ginger chews and candies made with real ginger can also help in a pinch, though you’ll want to check the label for actual ginger content rather than just ginger flavoring.
What to Drink Instead
When your stomach is upset, staying hydrated matters more than finding a magic beverage. Plain water, ginger tea, or peppermint tea are all gentler options than soda. If you’ve been vomiting or have diarrhea, an electrolyte drink can help replace what you’ve lost without the sugar overload of a soft drink.
Small, frequent sips tend to be easier on a nauseated stomach than gulping down a full glass of anything. Room temperature or slightly warm liquids are generally better tolerated than ice-cold drinks, which can sometimes trigger stomach cramping. If the only thing that sounds appealing is ginger ale, letting it go flat first at least removes the carbonation problem, but you’re still left with a glass of sugar water that contains almost no real ginger.