Digestive Elixir: Essential Reading for Ginger Ale Enthusiasts - Uncover the Truth About Its Effectiveness in Soothing an Upset Stomach!

As a child, if you ever had an upset stomach, there's a good chance that parents, grandparents, and caregivers recommended a familiar home remedy: ginger ale. Even into adulthood, I found myself reaching for ginger ale for its purported stomach-soothing effects, particularly during bouts of morning sickness while pregnant with my son.

Does ginger ale actually have health benefits, or is it a myth we've been buying into?

But the question arises: does ginger ale genuinely offer health benefits, or have many of us been buying into a myth for too long? To get a clear understanding, we consulted dietitians and a gastroenterologist to set the record straight.

Here’s how the whole thing started

The reputation of ginger ale as a stomach settler likely stems from its association with ginger. Throughout history, ginger root has been utilized as an herbal remedy for various gastrointestinal issues, such as nausea, diarrhea, and indigestion. Scientific studies support these historical uses.

Stefani Sassos, a registered dietitian and the nutrition and fitness director for the Good Housekeeping Institute, explained, “Ginger root contains a special compound called gingerol that has been shown to support gastrointestinal motility, or the rate that food moves through the digestive tract. This can provide nausea relief for a variety of conditions, essentially because it encourages food to not linger as long in the digestive tract.”

However, it's crucial to distinguish that these benefits are specifically linked to actual ginger root, not just the ginger flavoring found in many sodas, including ginger ale.

“Most commercial ginger ale contains very little to no actual ginger,” according to Sassos.

In recent times, there have been false advertising lawsuits against the company responsible for producing Canada Dry ginger ale in both the U.S. and Canada. These legal actions contested the product's claim of being "made from real ginger," as stated on the packaging.

Allegations in one lawsuit asserted that these claims "deceive and mislead reasonable customers into believing that [Canada Dry is] made using ginger root — i.e. the spice made by chopping or powdering the root of the ginger plant — and not minuscule amounts of flavoring ‘extracts.’" The class action suits in both countries have been settled, and as part of the U.S. settlement, the company agreed to remove the words “made from real ginger” from its marketing in the future. However, the product continues to be marketed this way in Canada.

Ginger ale could actually do more harm than good

Gastroenterologist Dr. Lukasz Kwapisz from Gastro Health in Miami highlighted that the high sugar content in ginger ale and other sodas, often exceeding 30 grams per serving, can potentially worsen stomach troubles.

“Too much sugar could trigger inflammation and may increase bloating and gas, which could further irritate an upset stomach,” he explained.

As for diet ginger ale, Sassos doesn't recommend it for an upset stomach due to the sugar alcohols used in some products, which "may only further exacerbate symptoms."

While the carbonation in ginger ale and fizzy beverages may help alleviate gastrointestinal distress for some people, it can worsen symptoms for others. It ultimately depends on how an individual's body responds.

Registered dietitian Maya Feller of Maya Feller Nutrition in Brooklyn emphasized that despite having "ginger" in its name, ginger ale is not a "health food beverage."

"If you’re looking for a therapeutic property from it, it might most likely be placebo,” Feller noted. “And that’s fine, because you’re feeling better, right? At the end of the day, it is soda. And so I would encourage folks to interact with this the way that they would interact with soda."

What to try instead

When looking to alleviate stomach discomfort, Dr. Kwapisz suggests bypassing the soda aisle and heading to the produce section for fresh ginger.

Instead of relying on soda for stomach relief, cut up some fresh ginger, let it steep in a mug of hot water, and sip on that

“Minced, ground, peeled, or sliced in hot water, or even in capsules — 250 to 500 mg of powdered ginger,” he recommended. “Any of these would give the greatest benefit to settling an upset stomach.”

Sassos also recommends using fresh ginger. Adding a peeled knob or a few slices to a mug with boiling water and letting it steep for five to 10 minutes can be effective.

For relief, Feller suggests ginger, fennel, and chamomile teas. In cases of medication-induced nausea, she has found that eating saltine crackers and other carbohydrates can be helpful for some patients. Additionally, for pregnant individuals dealing with hormone-induced nausea, tart sucking candies like Preggie Pops — available in sour fruit and ginger flavors — can be a viable option.