For generations, many people have reached for ginger ale as a comforting home remedy to quiet a queasy stomach or soothe digestive distress. This belief stems from the long-standing use of ginger root in traditional medicine. Investigating the science behind this popular soda reveals whether it is truly an effective solution or merely a sugary placebo.
The Effectiveness of Commercial Ginger Ale
Standard, mass-market ginger ale is not recommended as an effective treatment for a stomach ache or nausea. Most major commercial brands contain minimal to zero actual ginger extract. The soda’s high sugar content is problematic for a distressed digestive system. A typical 12-ounce serving can contain over 30 grams of sugar, often high fructose corn syrup. This simple sugar draws water into the intestines, potentially worsening symptoms like diarrhea and cramping.
The carbonation found in ginger ale also works against settling the stomach. The dissolved carbon dioxide gas can lead to increased gastric distension, meaning the stomach stretches with gas. This increased pressure can intensify feelings of fullness, bloating, and nausea, making the original symptoms feel worse. Medical professionals often advise avoiding all carbonated beverages during periods of gastrointestinal distress.
Real Ginger Compounds Versus Soda Ingredients
The active components in real ginger root, used for thousands of years to ease nausea, are called gingerols and shogaols. These compounds interact with specific receptors in the body that regulate nausea. Gingerols and shogaols weakly inhibit 5-HT3 receptors, which are involved in the signal cascade that triggers vomiting. This mechanism of action is why actual ginger root is effective for various types of nausea, including motion sickness and morning sickness.
The majority of commercial ginger ales fail to deliver a therapeutic dose of these compounds. Many popular sodas use “natural flavors” or trace amounts of ginger flavoring, sometimes as low as 50 milligrams of extract per serving. Studies showing an anti-nausea benefit often use a dosage equivalent to 1,500 milligrams (1.5 grams) of fresh ginger daily. This means the typical commercial soda provides less than 5% of the concentration needed for relief. These sodas are primarily composed of carbonated water and artificial flavorings that offer no medicinal benefit.
Recommended Strategies for Settling an Upset Stomach
When seeking to alleviate an upset stomach, the focus should be on gentle hydration and bland dietary choices that will not irritate the digestive tract. For initial fluid replacement, especially after vomiting or diarrhea, clear liquids are the best choice. These include water, clear broth, and oral electrolyte solutions designed to replenish lost sodium and potassium. Sipping small amounts of these liquids frequently is important to avoid overwhelming the stomach.
Once clear liquids are tolerated, a gradual introduction of bland, low-fiber foods can begin. This is often referred to as the BRAT diet, an acronym for:
- Bananas
- Rice
- Applesauce
- Toast
Bananas are particularly beneficial because they are easy to digest and contain potassium. Other suitable bland foods include plain crackers, boiled potatoes, and cooked cereals like oatmeal. It is advisable to avoid fatty, spicy, and overly sweet foods, dairy products, and caffeinated beverages until symptoms have fully resolved.