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The market for wellness drinks has exploded. Walk into many grocery stores and you’ll likely find an array of cans and bottles with claims they support gut health. They’ll likely contain prebiotics, probiotics, or a combination.
Brands like Olipop, Soda Culture, and Poppi are popular “sodas” with prebiotics. From Olipop’s Cherry Cola to Poppi’s Alpine Blast (similar to Mountain Dew), many are designed to taste like soda, but be “better” for you. And many actually taste pretty good. So what happens if you swap your daily soda with one of these? Are prebiotic sodas healthy to drink every day?
We asked Dr. Raj Dasgupta, Chief Medical Advisor for Sleepopolis, to share his insight on the drinks.
First, What Are Prebiotics Vs. Probiotics?
It’s easy to confuse prebiotics with probiotics, which both play a role in gut health. “Think of prebiotics as fertilizer and probiotics as seeds—you need both for a healthy gut garden, but they work in different ways,” says Dr. Dasgupta. Probiotics, which are bacteria naturally found in things like yogurt and fermented foods, feed on prebiotics, which is fiber the body doesn’t digest.
“A balanced gut microbiome, supported by prebiotics, is linked to better digestion, improved immune function, and even mood and metabolism support,” he says.
What Are Prebiotic Sodas?
Many brands add prebiotics, probiotics, or a mixture to sparkling water. Olipop, for example, contains a variety of fiber sources and prebiotics like cassava root, chicory root, nopal cactus, Jerusalem artichoke, calendula flower, and fiber from acacia and guar.
“Prebiotic sodas can be a fun way to add fiber and support gut health, especially if you’re not getting enough fiber from whole foods,” says Dr. Dasgupta. Compared to typical sodas, many prebiotic sodas contain less sugar and use alternative sweeteners. For comparison, regular sodas often contain 35–40 grams of sugar per can, while a can of Olipop has 2 to 5 grams of sugar, depending on the flavor. But it’s still important to check the ingredient list to understand what’s inside.
With many high-fiber foods available, prebiotic sodas aren’t something you have to drink to get your fiber intake. In a previously reported story, Dr. Rosemary Trout, food scientist and professor at Drexel University, told us, “Many types of fiber are prebiotic, so it’s not necessary to get fiber from these novel sodas, tasty as they may be.”
So, Is It Healthy To Drink Prebiotic Sodas Every Day?
“For most people, enjoying them daily in moderation is fine,” says Dr. Dasgupta.
However, he cautions that those with irritable bowel syndrome or sensitive stomachs could experience symptoms like gas or bloating. And if you don’t consume a lot of fiber already, he recommends starting slowly. This can help ease potential digestive discomfort. Those with gut health issues should talk with a doctor first, he adds.
The Bottom Line
Prebiotic sodas can be an easy way to add fiber to the diet, and they can be a good alternative to traditional soda. And, according to Dr. Dasgupta, it’s okay for most people to enjoy them every day in moderation.
“They’re not magic,” he says. “Your overall diet matters more, and whole plant foods are still the best source of fiber.”
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