As someone actively recovering from a soda addiction (I’ve relapsed and had a Ginger Ale or two, don’t judge), I can honestly say there’s nothing as satisfying as a crisp, carbonated bevvie full of sugar. I mean fewer things hit quite like an ice cold Coca-Cola or Sprite, ya know? However, as I take my healthy era more seriously, I want to be free from these vices!
That’s why discovering prebiotic soda felt like breaking the fourth wall. Over the past few years, these drinks in aesthetic cans have taken over the wellness scene with renditions on the classics, like Cherry Cola to Ginger Ale and everything in between. They’re schtick? They’re said to be loaded with gut-friendly ingredients, like chicory root, apple cider vinegar, and plant-based prebiotics. Listen, I fall for great marketing just as much as the next person, but once you get past all the pretty colors and fun fonts on the cans, the big question still remains: Are prebiotic sodas actually better for you?
It’s a fair inquiry. Just last summer Poppi was hit with a class action lawsuit over claims that the drink does not contain enough prebiotic fibers to give actual gut health benefits (basically the suit was saying it’s false advertising; the company said these claims were “baseless,” FWIW). While the lawsuit raised eyebrows, it also sparked broader conversations about the wellness soda boom and whether these drinks truly live up to their gut-health promises. So, naturally, we had to find out for ourselves…and for you. Keep scrolling to read about if prebiotic sodas are actually good for you.
What exactly is prebiotic soda and probiotic soda?
Good question! But before we get into that, we have to talk about the difference between prebiotics and probiotics. First thing’s first: they are not the same thing. Probiotics are good bacteria that already exist in your body, according to Cleveland Clinic. They’re generally beneficial to your overall well-being, but they can have the biggest impact on your gut health, from helping reduce inflammation to supporting digestion and your immune system.
Prebiotics, however, are basically food for the probiotics. Without them, your probiotics are just chilling with no sustenance. Prebiotic sodas, like Olipop, Poppi, and the gang of others that have been dominating the market and likely your FYP, have grown in popularity since they are loaded with prebiotics—like cassava fiber and a plant-based fiber called inulin—that feed and support your good gut bacteria, explains Bethany Doerfler, RD, a registered dietician at Northwestern Medicine Digestive Health Center. So when a soda says it has both prebiotics and probiotics, it’s basically setting these things up to work together in your stomach. Yay science!
How is prebiotic soda different from diet soda?
Let’s start with diet soda. I’m not trying to come for your Diet Coke habit, trust me, but the experts say the biggest issue with diet sodas is the artificial sugars, which “have been shown to disrupt gut bacteria,” explains Doerfler. Research backs her up. It suggests that making diet soda your go-to can lead to a not-so-happy gut. “Long-term consumption of high fructose corn syrup and other concentrated sugars lead to things like blood sugar spikes and more, all of which may harm good strains of gut bacteria,” Doerfler says. The food dye in them too isn’t the greatest either, she adds, since they “don’t provide a healthy fuel source for good gut bacteria.”
On the other hand, many of the prebiotic sodas on the market contain five grams of sugar or less, according to Mayo Clinic. “These appeal to many due to the fact that they are low in sugar and free from artificial dyes,” Doerfler says. Now, while drinking soda alternatives won’t be the saving grace to a clean bill of health, the benefits of prebiotic soda outweigh the diet kind because of the potential for better digestion and nurturing the gut microbiome. Ultimately, it’s all about what works for you, but if you’ve been wanting to swap, prebiotic soda might be your new go-to.
Gotcha. So, is prebiotic soda actually healthy?
It’s not giving water-level healthy, of course, but it is better for you than a traditional pop (yes, I said pop, sue me!). Part of that is because “prebiotics are fibers and healthy carbohydrates,” says Doerfler, which means they have good impacts on the GI tract, blood cholesterol, immune system, and mental and bone health, according to the American Society for Nutrition. That doesn’t mean you should rely on prebiotic and probiotic sodas for your fiber intake though—a balanced diet is the key to that, says Doerfler. “The best source of fiber is found in fruits, vegetables, and whole grains like oatmeal and beans,” she says.
What are the best prebiotic soda brands to try?
Based on taste and flavor alone, find some of our favorite prebiotic sodas below.
Slice
If you want to test out all the biotics, Slice is the perfect choice to challenge your gut. Made with real fruit juice, organic stevia, and organic cane sugar, it offers a low-sugar alternative.
Evolution Fresh
Made with cold-pressed juice and plant-based fiber, your gut will definitely thank you for trying Evolution Fresh soda.
Olipop
This is probably the soda you’ve seen the most, and it has benefits that actually love your gut. Prebiotics, plant fiber and botanical extracts deliver all the fizzy nostalgia without the sugar crash.
Poppi
Poppi is another popular contender for mocktail concoctions. The drink is bubbly and fruity, spiked with apple cider vinegar for a gut-healthy kick.
VINA
For spice lovers, VINA uses organic ingredients and trace minerals. It combines the connection between brain and gut health by producing serotonin in the gut with microbes for a healthy digestive ecosystem.
Wild Wonder
If you want to try a more sparkling tonic substitute, Wild Wonder offers gut-loving prebiotics, probiotics, and a dreamy fruit-herb combo.
Sunsip
The benefits of Sunsip are packed with adaptogens and nootropics (translation: brain and mood boosters); it’s the glow-up your drink routine has been waiting for.
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