Is Prebiotic Soda Good for Your Health? We Asked Experts
We asked nutritionists to break down the pros and cons behind these bubbly bevs.
BY TRISH CLASEN MARSANICOPUBLISHED: JUL 4, 2024
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These buzzy beverages may sound like a dream come true for soda lovers who have been told that they need to nix their sugary drink habit. Prebiotic and probiotic sodas often contain far less sugar compared to classic soda counterparts. And many cans feature ingredients that are believed to be *beneficial* to your gut health. Win-win, right?
Not so fast. “There is a lot of talk around prebiotic sodas and while they are healthier than a regular soda, it is good to keep in mind that they are not the end-all, be-all of gut health drinks,” says Amanda Sauceda, M.S., R.D., founder of the Mindful Gut.
“I’m skeptical of the ‘gut health’ marketing claims being made by all of these brands, and I think we need to level-set on the idea that these drinks can have a profound effect on your gastrointestinal/digestive health without making other, more significant changes to one’s eating pattern,” adds Jaclyn London, M.S., R.D., C.D.N., podcast host of The Business of Wellness.
Meet the experts: Jaclyn London, M.S., R.D., is a New York State Certified Dietitian-Nutritionist, author of Dressing on the Side (and Other Diet Myths Debunked), and podcast host of The Business of Wellness. She has experience in clinical nutrition research evaluating the relationship of dietary factors affecting the gut microbiome through her previous role as Senior Clinical Dietitian at the Mount Sinai Hospital. Amanda Sauceda, M.S., R.D., is a gut health nutritionist and founder of the Mindful Gut. The Prevention Test Kitchen also tasted and evaluated products mentioned in this story.
There is limited research on the benefits of probiotics and prebiotics for your gut microbiome, especially when consumed via these types of beverages. A class-action lawsuit against Poppi has recently made headlines, as the class-action complaint alleges the prebiotic soda brand has been misleading customers about its health benefits. So, what’s legit and what’s hype?
What are prebiotics and probiotics?
While a number of “better-for-you” soda brands (think: diet sodas 2.0) have launched over the past five or so years—Olipop (2018), Poppi (2020) and Culture Pop (2020)—they all don’t fit into the same category. Some are prebiotic sodas, meaning the carbonated beverages contain prebiotic fibers, often in the form of inulin or Jerusalem artichokes. These cans may contain upwards of 9 grams of dietary fiber. Probiotic sodas, on the other hand, don’t typically have any dietary fiber. Instead, on the ingredient list for these drinks, you’ll usually see added probiotics like bacillus subtilis. Quick refresher: Probiotics are the live microorganisms that live peacefully in your body, whereas prebiotics are essentially the nutrients that feed the good bacteria in your gut.
Are they healthier than other sodas?
Yes, these drinks can provide a better-for-you alternative to other sugary beverages. “On the whole, what makes pre- and probiotic sodas better-for-you versus regular, sugar-sweetened sodas is the fact that many are made with little to no added sugars,” says London. “This is the primary selling point of any of these beverages, and it’s the only scientifically-proven health benefit to drinking them: Dietary patterns that are high in added sugars are linked to increased risk of chronic disease, and therefore, replacing regular sodas with a lower-sugar beverage is a smart swap anyone can make that can meaningfully contribute to a more health-promoting eating pattern overall.”
Can prebiotic sodas improve your gut health?
“They can be a way to help your gut health, but they are not going to fix any gut health problems you have. These drinks are more geared toward everyday wellness and not meant to solve digestive health concerns,” says Sauceda. “Where I think prebiotic sodas can be helpful is for filling your fiber gap.” While the recommended total dietary fiber intake is 25 to 30 grams a day, most of us are only getting about 15 grams daily.
That said, a better goal may be to incorporate more fiber-rich whole foods into your diet as opposed to cracking open a can. “The concern is you don’t want prebiotic sodas to be the main source of your fiber. Usually prebiotic sodas stick with inulin as their prebiotic source and it can have benefits, but ultimately you want variety. Prebiotics are most often found in different plants and eating a variety of plans has been associated with a more diverse gut microbiome,” says Sauceda.
“My main gripe with these beverages is that the overwhelming marketing effort around gut health isn’t providing a full picture of what it means to improve the health of intestinal microbiome through dietary patterns (we also need more polyphenols found in plant foods; more omega-3’s found in plants & marine sources, and adequate vitamins A and D, for example) to create an optimized environment for carbohydrate fermentation in the GI tract and for the byproducts of that fermentation to thrive. So, simply by creating a prebiotic fiber to use as an additive in a food product can really only get us so far when compared to cultivating a pattern of eating that includes more food sources of prebiotic fiber and lean protein, healthy fats, and drinking unsweetened beverages, which appears to have much greater benefit for short and long-term GI health overall,” explains London.
That said, if you’re swapping in these drinks to cut back on added sugars found in alternative beverages, London points out that can be quite beneficial for gastrointestinal health.
Is there a downside to drinking prebiotic sodas?
Consume too much fiber in one sitting (especially if you’re not used to consuming higher amounts of fiber!) and you may be dealing with not-so-pretty digestive issues such as bloating, gas and diarrhea. Prebiotic cans can pack in a ton of fiber, usually with inulin as their prebiotic source, which can make people feel gassy or bloated, Sauceda explains. “This doesn’t mean the soda isn’t good for you, just that it may take more time for your gut to acclimate.”
Some of the other ingredients often found in these prebiotic and probiotic sodas can also be GI irritants. London explains, “For example if you’re prone to gastroesophageal reflux and you’re drinking apple cider vinegar that is also present in [some of] these products, that may exacerbate symptoms instead of helping how you’re feeling day-to-day.”
Plus, at the end of the day, many of these drinks still contain sugars or sugar alternatives—something to be mindful of. “Just like with regular soda, I would limit the amount I drink of these daily. They can be lower in sugar and calories, but still fall into the fun food category,” says Sauceda.
When should you drink prebiotic and probiotic sodas?
“If someone is looking to cut their soda intake but still wants bubbles, I would suggest these drinks as a possible alternative,” says Sauceda. “As much as I love iced tea and sparkling water, they aren’t the same flavor profile as soda, so these can be a great option instead. Keep in mind they won’t taste exactly the same as a regular soda.”
London agrees, “I also think many of these brands have some really unique and culinary-inspired flavor profiles, which gives them an exciting new twist!” She also suggests trying them as a cocktail or mocktail mixer, if you’re looking for an option that is lower in calories from added sugars.
Don’t know where to start sipping? The Prevention Test Kitchen cracked into over a dozen prebiotic and probiotic sodas to find the tastiest ones during a blinded taste test. Here are a few standouts:
The best-tasting prebiotic and probiotic sodas, per testing
Olipop Vintage Cola
This not-too-sweet option may disappoint someone looking for an exact soda replacement, but it's not-too-sweet and balanced flavor profile impressed all the participants in our blinded taste test. Olipop also touts some of the highest amounts of dietary fiber per 12-fluid ounce serving (e.g. this cola has 9 grams).
Wildwonder Raspberry Lychee
One taster raved, "the combo is right up my alley: tangy with a pop of sweet raspberry plus the floral intrigue of lychee." Each can packs in 5 grams of fiber, courtesy of ingredients like Jerusalem artichoke and chicory root inulin. But, you will also find 5 grams of added sugars (total 6 grams) in each 12 fluid ounce serving—which is sweetened with raspberry puree, agave nectar and monk fruit extract.
Cove Root Beer
In our taste tests, we found this brand nailed the flavors of its classic sodas—especially its root beer. Sarsaparilla lovers will crave a can full of the complex, bold, bubbly drink that is sweetened with stevia and erythritol and includes bacillus subtilis DE111 (a probiotic).
Culture Pop Lemon Lime
Sprite and 7-Up fans, this one's for you: Every sip is bursting with tart and tangy citrus-forward flavors. Its sweetness comes from a blend of juice concentrates—no artificial sweeteners, refined sugar or stevia—so each 12 fluid ounce can contains 8 grams total sugars (but 0 grams added sugars).
Poppi Doc Pop
In our taste tests, many compared this can to a classic Dr. Pepper and the drink earned high scores for flavor and fizziness. Each 12 fluid ounce can contains 2 grams of dietary fiber, inulin and apple cider vinegar. With organic cane sugar listed as the second ingredient (following sparkling water), this option packs in 4 grams of added sugars. It gets a boost of sweetness from stevia and apple juice as well.
Mayawell Pineapple Mango Turmeric
Craving something that gives more of an agua fresca vibe? This easy-sipping option showcases subtle tropical fruit flavors that are beautifully balanced with turmeric extract. Find 5 grams of dietary fiber, as well as 4 grams of added sugars (from agave), in each 12 fluid ounce can.