Does Ginger Ale Really Help an Upset Stomach? A Dietitian Explains

If you grew up in a BIPOC household, chances are you’ve heard someone say, “Drink some ginger ale, you’ll feel better.”

Upset stomach? Ginger ale.

Nauseous? Ginger ale.

Ate too much at the cookout? Ginger ale.

For many of us, ginger ale wasn’t just a soda, it was the cure-all in a can. But is there actually science behind this tradition, or is it simply a remedy passed down through generations?

As a registered dietitian, I wanted to look at what the research actually says and share a version made with real ginger that I tried in my own kitchen.

Why ginger has been used for centuries

Ginger root (Zingiber officinale) has been used for thousands of years in Traditional Chinese medicine, Ayurvedic medicine, West African healing traditions and Caribbean cooking and herbal remedies. Long before commercial ginger ale became popular, ginger was commonly prepared as teas, tonics, and digestive remedies in Black communities throughout the African diaspora.

That context is important because the original remedy was the ginger itself - not necessarily the soda.

What the science says about ginger for nausea

The good news is that ginger is one of the most well-studied herbs for nausea. Research supports its use for pregnancy-related nausea, chemotherapy-induced nausea, postoperative nausea, and, to a lesser extent, motion sickness.

A 2020 review published in Nutrients concluded that ginger can significantly reduce nausea and vomiting across several clinical settings, particularly in pregnancy and after surgery. Researchers believe ginger works through multiple mechanisms, including improving gastric motility (how quickly food moves through the stomach) and interacting with serotonin receptors involved in nausea signaling.

Most clinical studies use approximately 1–2 grams of ginger daily, although effective doses vary depending on the condition being treated.

Ginger also contains more than 400 naturally occurring compounds. The most studied are gingerols and shogaols, which appear to contribute to ginger’s anti-inflammatory and digestive effects.

What about bloating?

The evidence here is promising, but a bit more nuanced. Ginger may help some people feel less bloated by speeding gastric emptying and reducing feelings of fullness after meals. A study in European Journal of Gastroenterology & Hepatology found that ginger accelerated stomach emptying in healthy adults, which may help explain why some people experience relief from mild indigestion or post-meal discomfort.

That said, ginger is not a cure-all. If bloating is caused by IBS, constipation, food intolerances, or another gastrointestinal condition, ginger alone is unlikely to address the underlying problem.

So, does ginger ale actually work?

In short: probably not in the way most people think.

Most commercial ginger ales contain:

• Carbonated water

• Sugar or high-fructose corn syrup

• Flavorings

• Very little real ginger

Some brands contain only trace amounts of ginger, meaning they are not nutritionally equivalent to consuming fresh ginger root. In fact, carbonation can worsen bloating for some individuals because it introduces additional gas into the digestive tract.

If a can of ginger ale makes you feel better, the relief may come from hydration, sipping fluids slowly, the placebo effect, or small amounts of ginger depending on the brand, not necessarily from a therapeutic dose of ginger.

Why I love this refresher instead

This version contains fresh ginger, which provides real gingerols, lime for brightness and vitamin C, mint for additional digestive support, and a prebiotic soda for the refreshing carbonation many people enjoy. It keeps the spirit of the tradition while bringing the focus back to the ingredient that mattered most all along: the ginger.

Fresh Ginger Ale Refresher

Ingredients

• 2 tablespoons fresh grated ginger

• Juice of ½ lime

• 5 mint leaves

• ½ cup Ginger Lemon Olipop (or another ginger-flavored prebiotic soda)

• ½ cup water

• Ice

Directions

1. Bring the water to a boil.

2. Add the grated ginger, remove from heat, and let steep for 10 minutes.

3. Strain the ginger infusion into a glass.

4. Add the lime juice and mint leaves, then gently muddle.

5. Fill the glass with ice.

6. Top with the Ginger Lemon Olipop and stir gently.

7. Enjoy!

When to seek medical care

While ginger can be helpful for mild nausea or occasional digestive discomfort, persistent vomiting, severe abdominal pain, unexplained weight loss, blood in the stool, or ongoing bloating should be evaluated by a healthcare provider.

The bottom line

Often times our family traditions are rooted in science and we are just waiting for the evidence to catch up. The next time you want to reach for a ginger ale for an upset stomach, you don’t necessarily have to abandon the tradition. You might simply upgrade it by reaching for fresh ginger instead.