Are Prebiotic Sodas Actually Good For You? Doctors And Nutritionists Explain

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The soda obsession in America runs deep.

For decades, sweet carbonated beverages were the most widely consumed drink in the U.S., reaching an all-time peak of 54 gallons per person a year in 1998. But when sugar became public health enemy number one around 2010, many Americans replaced their soda habit with “diet” and zero-sugar alts.

Now, a new battle is brewing: the fight to be the supreme prebiotic soda.

Walk into a fancy grocery store or scroll through social media and you can hardly avoid these bright cans touting classic soda flavors—grape, root beer, lemon-lime—or boutique combos such as guava rose and raspberry lychee, all with drastically less sugar than traditional soda.

These sightings aren’t coincidence. Brands are shelling out for prime shelf spaces in supermarkets, plus ads and paid partnerships with social media influencers. In the process, they’re capturing the hearts—and wallets—of fiercely loyal imbibers. (Sales of soft drinks containing prebiotics and probiotics increased 210 percent in the U.S. from April 2022 to April 2023.)

Meet the experts: Gastroenterologist Samantha Nazareth, MD, is a Women’s Health advisory board member. Hannah D. Holscher, PhD, is an associate professor of nutrition at the University of Illinois. Nutritionist Cara Anselmo, RDN, is based in New York City. Samantha Cassetty, RD, a nutrition and wellness expert and coauthor of Sugar Shock.

One particular brand case study illuminates this trend: When Poppi appeared on Shark Tank in 2018, it was a bottled apple cider vinegar drink called Mother Beverage.

Branding whisperer Rohan Oza invested, then renamed and repackaged it in graphic cans. Now, it’s one of the category leaders, reporting 148 percent growth in 2022, including an online sales increase of 250 percent. By 2023, the start-up raked in $100 million in sales.

That might explain how it footed the multimillion-dollar tab for its 60-second ad spot during this year’s Super Bowl, touting itself “the future of soda.”

On Instagram, Poppi announces new flavors to its 350,000-plus followers with all the fanfare of new sneaker releases. Its use of the hashtag #sodasback is a welcome green light for fizzy-drink fans who’ve been told for years that sodas are bad for their health.

Pros and Prebiotics

While there has been much emphasis on probiotics over the past several years, the word prebiotic might need some clarification. In simplest terms, “prebiotic refers to nutrients—usually fiber—that feed the good bugs in our gut,” says gastroenterologist Samantha Nazareth, MD, a Women’s Health advisory board member.

Compare that with probiotics, which are the good bugs, and found in yogurt, kimchi, and kombucha. Reminder: An unhealthy gut can increase the risk for diabetes, heart disease, allergies, and other conditions.

So, essentially, prebiotic sodas contain beneficial fiber for the gut microbiome. One common ingredient in these beverages is inulin, a prebiotic fiber that’s naturally found in many fruits and vegetables such as Jerusalem artichokes, onions, and garlic. Some of these sodas have an astounding amount of prebiotic fiber.

For example, the brand Olipop boasts nine grams per can. That’s the equivalent of about 18 bananas or 3.6 cups of cooked barley!

The appeal is clear: Sipping on one sweet 12-ounce can seems much easier than taking down a bunch of food in one sitting.

The Nutrition of It All

It’s easy to see the convenience argument for getting a dose of roughage via a drink, but what about the health side? Some experts say that getting fiber from a soda is better than getting none at all.

“We have what’s known as a fiber gap: Less than 10 percent of American adults eat enough fiber,” says Hannah D. Holscher, PhD, an associate professor of nutrition at the University of Illinois. “Most Americans are [only] eating between 15 and 19 grams per day.”

That’s far short of the USDA’s fiber recommendations for adults up to 50 years old: 25 grams per day for women and 31 grams per day for men. “So, there is a place for supplemental fiber in the diet,” she emphasizes.

What’s more, because the prebiotic fiber in soda is processed and doesn’t come directly from the raw ingredient, it may be easier for microbes to access the fiber and metabolize it. This can be helpful, Holscher says, especially for laxation (i.e., keeping regular), “but it’s a bit of a trade-off.” In other words, inulin and other prebiotics are beneficial; however, they can do a number on the tummy, causing bloating and gas, decades of research shows.

The question remains: Are these prebiotic sodas good for you?

“The ingredients have the potential to enhance your gut health,” says Samantha Cassetty, RD, a nutrition and wellness expert and coauthor of Sugar Shock. And the sodas could give a boost, particularly to those who don’t get enough, or varied, sources of fiber. “The prebiotic could help diversify your gut microbes, which is an indicator of a healthy gut,” she says.

However, since people metabolize the sodas differently, it’s not a one-fiber-fits-all remedy; what works for one person may not work for someone else.

Time for a Gut Check

While these sodas serve a purpose, experts emphasize that real, whole food is always the gold standard.

“It’s preferable to consume fiber from the actual food that naturally contains these fibers,” Dr. Nazareth says. “Processing can alter the concentration and structure of these fibers.” She explains that heating, for example, can break down or change the structure of the fiber, which can impact the prebiotic properties.

Cassetty agrees that the best way to reach your fiber goals is via plant foods, especially whole grains, beans, nuts, seeds, fruits, and vegetables. “When you get your fiber through soda, you’re only getting the sources of fiber supplied in the drink,” she says.

Whereas when consuming whole plant foods, you’re benefiting from an all-inclusive deal with nutrients, like vitamins, minerals, and antioxidants. If you’re already getting plenty of fiber and eating a very plant-based diet, drinking prebiotic sodas may be superfluous, says Cassetty. “The best way to improve your gut health is to eat fermented foods daily—things like yogurt, naturally fermented pickles, kimchi, kefir, sauerkraut, and fermented forms of cottage cheese.”

Buzzy Bottom Line

All of the experts WH spoke to agreed that prebiotic sodas, many of which are sweetened with stevia, can be a better (albeit imperfect) alternative to those with high fructose corn syrup or other sources of added sugar.

“They can help you fill a fiber gap and give you the prebiotic boost you need,” Cassetty says. “I view them as Plan B rather than Plan A, which is to get more of those plant foods in your diet.”

New York City nutritionist Cara Anselmo, RDN, adds, “If someone’s going to have a soda once a day, I would rather they drink something with stevia than something that has 50 grams of added sugar.”

Prebiotic soda brands are more than happy to position themselves as that healthier-for-you option.

“Prebiotics has become a buzzword, but it’s nothing new in terms of the food supply,” says Anselmo. “People who eat a diverse diet seem to have a healthier gut microenvironment than people who eat a lot of refined sugars and highly processed foods.”

Prebiotic fiber has gained so much attention, thanks in part to these new bubbly beverages, but it’s possible we’ve had the answer all along—in vegetables and other plant-based foods.

Olipop

Vintage Cola

9 g Prebiotic Fiber

2 g Added Sugar

Don’t expect this to taste exactly like an iconic cola. With apple juice, cassava root syrup, and stevia leaf, it has a not-too-saccharine profile reminiscent of amaro.

poppi

Raspberry Rose

2 g Prebiotic Fiber

4 g Added Sugar

The rose is subtle, and each sip is sweet, thanks to raspberry juice, sugar, and stevia. Remarkably, it had no discernible aftertaste (whereas many others do).

wildwonder

Strawberry Passion

5 g Prebiotic Fiber

5 g Added Sugar

Tasters loved that this soda evoked real fruit. That’s not surprising, given that each can has strawberry and passion fruit juices, as well as agave nectar and monk fruit extract.

Mayawell

Pineapple Mango

5 g Prebiotic Fiber

4 g Added Sugar

With just hints of juicy tropical fruit, it’s giving flavored seltzer more than “pineapple soda.” Turmeric extract keeps the sweetness (from agavin and agave nectar) in check.

How Much Is Too Much? Oh, yes, you can overdo it! People given large doses of supplemental inulin experienced increases in liver inflammation and damage, one Stanford University study found. Depending on your fiber tolerance, mileage may vary. “I wouldn’t advise taking in too much fiber from these sources, [to avoid digestive upset],” says Cassetty. Her suggestions? Start with half a can to see how you handle it. And drink on an empty stomach if you’re prone to gas and bloating after a meal. “Otherwise, the [food] could amplify those effects.”

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