Many people have traditionally viewed soda as their guilty pleasure, but newer items on the market—like Olipop and Poppi drinks—are being branded as healthier alternatives to products like Coca-Cola.

Some of these products contain a type of fiber called prebiotics and are thus advertised as good for gut health. Additionally, some have fewer calories and sugar than traditional sodas.

Though many consumers are swapping out their Coca-Cola cans for new options, the question remains whether these so-called “healthy sodas” are truly healthy.

That said, compared to older soda brands, they might be a healthier alternative. “They are definitely better than traditional soda,”Lisa Ganjhu, DO, a gastroenterologist at NYU Langone Health, told Verywell.

In addition to containing prebiotics, the newer healthy soda options usually have less sugar and calories, Julia Zumpano, RD, a dietitian at Cleveland Clinic’s Center for Human Nutrition, told Verywell.

What Are Prebiotics?

Are There Any Proven Benefits of Healthy Soda?

Prebiotics aren’t bad for you, in general. “Prebiotics feed the good bacteria in yourgut, [and] they are very important,” Zumpano said. Fiber also can aid in lowering cholesterol, blood sugars, and weight loss [or] management.”

But the type of prebiotic included in some healthy sodas may not be beneficial—and, in fact, may come with downsides. “The prebiotic in these sodas is usuallyinulin, a plant fiber that passes into the intestine where it’s fermented,” Langer said. “As a dietitian, I wouldn’t recommend using inulin as your primary source of fiber—not only can it cause a lot of gas, but it’s not the same as an insolublefiber.”

Insoluble vs. Soluble FiberInsolublefiber—found in whole grains, root vegetables, and beans—can bulk up one’s stool and help food pass through the gut more easily. On the other hand, soluble fiber—found in some grains, legumes, seeds, and various vegetables—can slow down digestion.

Insoluble vs. Soluble Fiber

Insolublefiber—found in whole grains, root vegetables, and beans—can bulk up one’s stool and help food pass through the gut more easily. On the other hand, soluble fiber—found in some grains, legumes, seeds, and various vegetables—can slow down digestion.

It’s important to try to get fiber from other sources; Zumpano said: “The [healthy sodas] that offer prebiotics, probiotics, and fiber can aid in a healthy gut if you struggle to get these in through your diet, but it is ideal to get these from” whole, unprocessed foods. In other words, you shouldn’t be relying on healthy sodas to get your recommended fiber intake unless other options—like a balanced diet—aren’t available to you.

Prebiotics are found in a range of foods, including whole grains, fruits, and vegetables, Langer added.

If boosting your gut health is one of your goals, there are loads of other tried and true options aside from turning to healthy sodas,” Ganjhu said, including:

Prebiotic vs. Probiotic vs. Postbiotic: Chart and Gut Facts

How Do Healthy Sodas Stack Up Against Their Competitors?

“Soda is basically flavoring, high fructose corn syrup, water, and other stabilizing agents,” Ganjhu said. “By comparison, Poppi, for example, is basically apple cider vinegar, [the prebiotic] inulin, [and] water—all agents to support a healthy gut.”

Twelve-ounce cans of traditional sodas likeCokeandPepsihave about 140 to 150 calories, 39 to 41 grams of sugar, and zero grams of fiber, Zumpano said; newer alternatives likePoppiorZeviamay have something like zero to 35 calories, zero to five grams of sugar, and anywhere from zero to nine grams of fiber, she added.

Traditional Soda140–150 calories39–41 grams of sugar0 grams of fiber’Healthy' Soda0–35 calories0–5 grams of sugar0–9 grams of fiber

Traditional Soda140–150 calories39–41 grams of sugar0 grams of fiber

140–150 calories

39–41 grams of sugar

0 grams of fiber

‘Healthy’ Soda0–35 calories0–5 grams of sugar0–9 grams of fiber

0–35 calories

0–5 grams of sugar

0–9 grams of fiber

The question of whether healthy sodas are healthy depends on what you’d be eating or drinking instead of them, experts explain. In and of themselves, they don’t boast substantial benefits.

“I think these products are all the hype, but in some cases they still have added sugars and sweeteners which can increase cravings for sugar,” Zumpano said. “Some of these products are new to the market, so we do not know much about their long-term use or side effects.”

Compared to alternatives that are high in sugar, they might be slightly better for you, but they shouldn’t replace a fiber-rich diet, Langer said.

Though they may not be as harmful as traditional sodas, healthy sodas shouldn’t replace substances like water. “If they are well-tolerated and do not cause increased sugar cravings, I believe it is safe to consume one can per day,” Zumpano said.

If you develop gastrointestinal issues—such as gassiness—it’s worth avoiding healthy sodas until you can determine what’s causing them. Experts like nutritionists or dietitians can help you get to the root of your problems and recommend other products that might work if healthy sodas are hard on your stomach.

What This Means For You

2 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sheng W, Ji G, Zhang L.Immunomodulatory effects of inulin and its intestinal metabolites.Front Immunol. 2023;14:1224092. doi:10.3389/fimmu.2023.1224092National Institutes of Health.Health benefits of dietary fibers vary.

2 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sheng W, Ji G, Zhang L.Immunomodulatory effects of inulin and its intestinal metabolites.Front Immunol. 2023;14:1224092. doi:10.3389/fimmu.2023.1224092National Institutes of Health.Health benefits of dietary fibers vary.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Sheng W, Ji G, Zhang L.Immunomodulatory effects of inulin and its intestinal metabolites.Front Immunol. 2023;14:1224092. doi:10.3389/fimmu.2023.1224092National Institutes of Health.Health benefits of dietary fibers vary.

Sheng W, Ji G, Zhang L.Immunomodulatory effects of inulin and its intestinal metabolites.Front Immunol. 2023;14:1224092. doi:10.3389/fimmu.2023.1224092

National Institutes of Health.Health benefits of dietary fibers vary.

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