A fizz-free ginger lemon cooler for bloated afternoons

Mid-afternoon is when a lot of people reach for something cold and fizzy. If that's also when your waistband starts to complain, here's a swap worth trying: a lightly spiced ginger lemon cooler with no bubbles, no sugar alcohols and just a touch of sweetness.

It takes about 15 minutes of mostly hands-off time and makes enough for several afternoons. The flavor is bright and gently warming: think of a less sweet ginger ale without the fizz. Make it on Sunday evening, and your afternoon drink is waiting in the fridge for the first half of the week.

Why skip the fizz

Bubbles take up room. In an MRI study of 34 healthy adults who drank 500 ml of soda or beer, the feeling of bloating tracked most closely with how much the stomach contained (Camps et al., 2018). A review of the research concluded that symptoms from stomach stretching appear only above about 300 ml of a carbonated drink (Cuomo et al., 2009).

If you love sparkling water and it doesn't bother you, keep it. This is for the afternoons when it does.

What about the ginger?

Ginger has some interesting research behind it, with an important caveat. In a double-blind study of 24 healthy volunteers, 1,200 mg of ginger in capsules cut the time it took the stomach to empty half of a soup meal from 26.7 to 13.1 minutes (Wu et al., 2008). In 11 people with functional dyspepsia, a condition of upper abdominal fullness and discomfort, the same dose also sped up stomach emptying (Hu et al., 2011).

In both studies, though, digestive symptoms didn't differ from placebo. The studies also used capsules, not a drink, so there's no way to know how much ginger a glass of this cooler delivers compared with those doses. Enjoy it for the flavor and as a caffeine-free afternoon ritual, not as a treatment.

Why no sugar-free syrup

Sorbitol has long been used to sweeten sugar-free products, and in a small classic study, most of the 7 healthy volunteers had gas and bloating after 10 grams (Hyams, 1983). A teaspoon or two of maple syrup keeps the sweetness modest without adding a sugar alcohol.

Ingredients

Makes about 4 servings (1 quart).

• A 2-inch piece of fresh ginger (about 1 ounce), thinly sliced, no need to peel
• 4 cups water, divided
• 1 lemon, scrubbed
• 1 to 2 teaspoons maple syrup, optional
• A small handful of fresh mint leaves, optional
• Ice, to serve

Steps

1. Put the sliced ginger and 2 cups of the water in a small saucepan. Bring to a boil, then lower the heat, cover and simmer for 10 minutes.
2. Meanwhile, use a vegetable peeler to remove 3 or 4 strips of lemon zest, avoiding the white pith. Then juice the lemon.
3. Take the pan off the heat. Add the zest strips and mint, cover again and let it steep for 5 minutes.
4. Strain into a heatproof pitcher or jar. If using maple syrup, stir it in while the liquid is still warm.
5. Add the remaining 2 cups of cold water and the lemon juice. Taste, and add a splash more water if the ginger is too strong for you.
6. Chill for at least an hour. Serve over ice in an 8-ounce glass, and sip rather than gulp.

Store covered in the fridge and drink within 3 days.

Tip: pour some of the cooler into an ice cube tray and freeze it. Ginger lemon ice cubes keep the next glass cold without watering it down, and they're also nice dropped into a glass of plain still water.

Variations

• Warm: skip the cold water and ice, dilute with hot water instead, and drink it as a tea.
• Cucumber: add a few thin cucumber slices to the pitcher while it chills.
• Orange: swap the lemon for half an orange for a softer flavor.
• Stronger: add another inch of ginger, or grate it instead of slicing.
• Herbal: steep a bag of caffeine-free rooibos or chamomile with the ginger for a rounder flavor.
• Unsweetened: leave out the maple syrup entirely. The lemon zest and mint carry more flavor than you might expect.

A few notes

• Sip it slowly over 15 or 20 minutes rather than finishing the glass in a few gulps.
• If acidic drinks bother you, start with half the lemon juice.
• If you take prescription medication, are pregnant or manage a chronic condition, ask your pharmacist or doctor whether regular ginger is right for you.
• A drink won't fix bloating that's new, happens most days, or comes with pain, blood in your stool or weight loss. Those need a medical check.

Sources

1. Camps G, de Graaf K, Smeets PAM. Men and women differ in gastric fluid retention and neural activation after consumption of carbonated beverages. J Nutr. 2018;148(12):1976-1983. PMID 30517723
2. Cuomo R, Sarnelli G, Savarese MF, Buyckx M. Carbonated beverages and gastrointestinal system: between myth and reality. Nutr Metab Cardiovasc Dis. 2009;19(10):683-9. PMID 19502016
3. Wu KL, Rayner CK, Chuah SK, et al. Effects of ginger on gastric emptying and motility in healthy humans. Eur J Gastroenterol Hepatol. 2008;20(5):436-40. PMID 18403946
4. Hu ML, Rayner CK, Wu KL, et al. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol. 2011;17(1):105-10. PMID 21218090
5. Hyams JS. Sorbitol intolerance: an unappreciated cause of functional gastrointestinal complaints. Gastroenterology. 1983;84(1):30-3. PMID 6847853

This article is for general information and isn't medical advice. If you take prescription medication, are pregnant or have a medical condition, check with your healthcare provider before adding ginger regularly.