Is There Really a ‘Healthy’ Soda Out There? 6 Experts Weigh In

The Rise of Prebiotic Sodas: A Closer Look

Consumers today are seeking healthier alternatives to traditional sodas, driven by a desire to enjoy the pleasure of carbonated beverages without the negative health impacts of high sugar and artificial sweeteners. This shift has led to the emergence of prebiotic sodas, which are marketed as gut-friendly options. Brands like Olipop and Poppi have gained popularity, and even established companies like Coca-Cola are entering this market. According to data from Tastewise, consumer interest in prebiotic sodas has grown by 39% year-over-year, reflecting a clear demand for healthier soda options.

Popular Prebiotic Sodas and Their Claims

The market for prebiotic sodas is expanding rapidly, with brands such as Poppi, Olipop, Wildwonder, Culture Pop, Turveda, Mighty Pop, and SunSip offering a variety of flavors and ingredients. These sodas often include natural ingredients like agave inulin and chicory root fiber, which are claimed to promote gut health. They typically have fewer calories and less sugar than traditional sodas. However, their actual health benefits remain uncertain. For example, a lawsuit against Poppi alleges that the amount of prebiotic fiber in each can is insufficient to provide meaningful gut health benefits. Experts suggest that at least five grams of prebiotic fiber per serving are needed for significant health improvements.

Expert Opinions on the Healthiness of Prebiotic Sodas

While prebiotic sodas may be a better choice than traditional sodas due to lower sugar and artificial ingredients, they are not without drawbacks. Some contain apple cider vinegar, which can be harmful to tooth enamel. Experts like Dr. Carol Cuomo emphasize that these sodas should not be considered health foods, as they are not a primary source of meaningful prebiotic intake. Dr. Brian Bethke highlights the need for more research on the impact of prebiotic sodas on the microbiome, especially regarding sweeteners like stevia and erythritol.

Guidelines for Choosing a Healthier Soda

When searching for a healthier soda alternative, consumers should look for products with less than 5 grams of sugar, at least 4 grams of fiber, and no artificial sweeteners, colors, or preservatives. Checking for specific types of fiber, such as inulin or galactooligosaccharides, is also important. Despite these considerations, experts agree that prebiotic sodas should not replace a diet rich in whole foods like vegetables, legumes, and whole grains, which provide greater gut health benefits.

Making Your Own Healthy Soda at Home

For those looking for a healthier option, making soda at home can be a fun and customizable alternative. Starting with a base of soda water, consumers can add natural flavors like citrus juice, herbs, and spices. Incorporating prebiotic fibers such as chicory root or resistant potato starch, along with natural sweeteners like honey or maple syrup, can create a gut-friendly drink. Adding kombucha or ingredients like ginger and turmeric can further enhance both flavor and health benefits.

The Bottom Line

While prebiotic sodas offer some benefits and can be a healthier treat option, their claims may be overhyped. They cannot replace a balanced diet rich in whole foods, which remains the best source of prebiotics and overall gut health. Consumers should view prebiotic sodas as occasional supplements rather than substitutes for a high-fiber diet. By carefully reading labels and making informed choices, individuals can enjoy these sodas as part of a healthier lifestyle.