The surge in popularity of prebiotic soda has prompted many individuals to turn to it as a potentially healthier substitute for regular soda. The belief is that this alternative could enhance gut health, reduce cholesterol levels, aid weight loss, stabilize blood sugar, and even contribute to improved skin complexion.
For those intrigued by fizzy beverages or those with an interest in bolstering their well-being, certain queries arise: Is prebiotic soda genuinely a superior choice compared to conventional soda? And do the assertions about its health advantages hold any merit, or are they simply unfounded marketing ploys?
Two registered dietitians provide their perspectives on this current trend of carbonated drinks.
Understanding Prebiotic Soda: Grasping the concept of prebiotic soda requires a comprehension of probiotics. Most individuals are familiar with probiotics—live bacteria or yeasts that can be beneficial for digestion and immunity when ingested.1 (An instance of a probiotic is the popular fermented tea known as kombucha.)
On the contrary, prebiotics encompass plant-based fibers that foster the thriving of probiotics. Kimberly Gomer, MS, RD/LDN, a registered dietitian and the nutrition director at Body Beautiful Miami, explains that these indigestible starches travel to the lower digestive tract post-consumption, where they serve as nourishment for healthy gut bacteria within the microbiome.2
Several brands have ventured into crafting prebiotic sodas, with Poppi and Olipop being notable players in the market. Similar to regular soda, prebiotic soda maintains its carbonation and is available in a range of flavors, including cola, lime, and orange.
However, unlike conventional soda, prebiotic soda boasts the inclusion of prebiotics. A predominant prebiotic fiber found is inulin, extracted from the chicory root. Amy Shapiro, MS, RD, a registered dietitian and the founder of Real Nutrition NYC, notes that prebiotic sodas might also feature components like apple cider vinegar, which introduces pectin (a fermented apple fiber), as well as a diverse assortment of minerals, herbs, and botanical elements.
Is Prebiotic Soda a Healthier Option? Shapiro underscores that, in general, most prebiotic sodas hold an advantage over traditional counterparts due to their fiber content and often reduced sugar content. She points out that a typical can of prebiotic soda contains an average of two grams of fiber and four to five grams of added sugar, while a regular soda can contain, on average, 35 to 40 grams of added sugar. This aligns with the upper limit of daily sugar intake recommended by the American Heart Association for men and surpasses the daily recommendation of 25 grams for women.3
The diminished sugar content also translates to fewer calories in prebiotic sodas, for instance, a can of Coke containing 150 calories compared to Olipop, a popular prebiotic soda, with only 35 calories.
Another notable distinction is the absence of high fructose corn syrup in prebiotic sodas, unlike many traditional sodas. This sweetener has been linked to health concerns like diabetes, high blood pressure, and obesity.4 Gomer emphasizes that excluding high fructose corn syrup is a significant positive for health.
Assessing the Health Benefits: Prebiotic fibers bear significance as they stimulate the growth of beneficial gut bacteria. These fibers are further fermented in the large intestine by bacteria, resulting in the production of health-promoting short-chain fatty acids. Gomer elaborates that research indicates these fatty acids can exert favorable effects on inflammation, appetite, and blood sugar levels.
Nevertheless, Shapiro presents a more nuanced view, suggesting that processed fiber, such as the type found in prebiotic soda, might offer limited benefits due to its rapid fermentation compared to fiber sourced from whole foods, which can potentially reach the large intestine’s microbes.
While Gomer expresses reservations about the exaggerated health benefits of prebiotic soda, she acknowledges that these drinks do possess some merit. She highlights Olipop’s utilization of a blend of diverse prebiotics like
Disclaimer: The views, suggestions, and opinions expressed here are the sole responsibility of the experts. No Digest Pulse journalist was involved in the writing and production of this article.
