Prebiotic sodas are gaining popularity as a health-conscious alternative to traditional soft drinks. In this post, we explore prebiotic sodas.
Top Takeaways:
- Prebiotic sodas contain fiber and offer a lower-sugar alternative to traditional sodas.
- Prebiotics feed existing gut bacteria, while probiotics introduce new live bacteria.
- Whole foods like fruits, vegetables, and legumes remain the best sources of prebiotics.
- Research on whether prebiotic sodas significantly improve gut health is still limited.
What is the human microbiome?
The human microbiome consists of microorganisms, including bacteria, viruses, fungi, and archaea living within or on our body, often in a mutualistic or symbiotic relationship, meaning the microorganisms benefit our health in some way. In return, our body keeps the microorganisms alive.
There are trillions of organisms living in and on our bodies, helping to support our health. We each have a unique combination of microbiota (the microbes that make up the microbiome) to support our systems.
Each person’s microbiome will consist of beneficial and potentially harmful microbiota. The potentially harmful microbes (known as pathogens) present in our system typically do not threaten our health or our microbiome balance unless an illness, diet, or medication (like antibiotics) disrupts our system. Any significant disruption can cause the beneficial microbiota to die, leaving more harmful pathogens to thrive.
Where do we find microbiota?
Our microbiome typically refers to all the systems of microbiota found throughout and on our body.
Our gut contains the largest and arguably most impactful microbiota system. But, we still find microbiota on our skin, in our mouths, and in other mucus membranes. All of these together make up our microbiome.
What is a prebiotic? Is it different than a probiotic?
Prebiotics and probiotics encompass a wide range of foods, ingredients, supplements, and products designed to support or introduce beneficial microorganisms that may positively influence the human microbiome.
Typically, manufacturers formulate these products to promote the growth of beneficial bacteria, fostering a balanced and resilient gut environment.
- Prebiotics serve as nutritional sources for beneficial bacteria, providing the fibers and compounds necessary to support their growth and activity.
- Probiotics contain live beneficial bacteria, directly introducing them into the microbiome to enhance microbial diversity and overall gut health.
What makes a food or beverage prebiotic?
Prebiotic ingredients serve as nutritional fuel for beneficial gut bacteria, helping to support a balanced and healthy microbiome.
For an ingredient to be considered prebiotic, it must:
- Resists digestion or is only partially broken down in the digestive tract.
- Pass through the small intestine unabsorbed.
- Avoid significant fermentation by oral bacteria.
- Be selectively fermented by beneficial gut bacteria in the colon.
- Remain largely unfermented by harmful gut microbes.
These criteria are best met by fiber-rich foods such as fruits, vegetables, whole grains, and legumes, which naturally provide the prebiotic compounds essential for gut health.
What is a prebiotic soda?
In general, prebiotic sodas are carbonated beverages enriched with dietary fibers and minimal added sugars, designed to nourish beneficial gut bacteria and support microbiome health.
Numerous brands (e.g., Olipop, Simply Pop, Poppi, etc.) offer prebiotic sodas, each with unique formulations and health claims.
What is the difference between a prebiotic and a probiotic soda?
Prebiotic beverages are designed to feed the beneficial bacteria in our guts. Probiotic beverages contain live cultures to introduce new bacteria.
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What is the difference between prebiotics, traditional, diet, and zero-sugar soda?
The key differences between prebiotic, traditional, diet, and zero-sugar sodas lie in ingredients, sugar content, fiber, and overall nutritional value
Below, we break down how each type compares based on daily intake recommendations for the average adult (2,000–2,500 calories, 50g added sugar, and 25–30g fiber).
| Category | Prebiotic Soda | Traditional Soda | Diet/Zero Sugar Soda |
|---|---|---|---|
| Sugar | 2–10g (4–20% of daily intake) | 39–41g (78–82% of daily intake) | 0g (0% of daily intake) |
| Fiber | 2–9g (7–36% of daily intake) | 0g (0% of daily intake) | 0g (0% of daily intake) |
| Calories | 25–60 (1–3% of daily intake) | 140–150 (5.6–7.5% of daily intake) | 0 (0% of daily intake) |
| Sweeteners | Natural sweeteners (e.g., organic cane sugar, stevia, fruit juice concentrates) | Cane sugar, high fructose corn syrup | Artificial sweeteners (e.g., aspartame, sucralose, acesulfame potassium) |
| Prebiotic Fiber | ✅ Yes (e.g., chicory root fiber, inulin, soluble corn fiber) | ❌ No | ❌ No |
| Botanicals & Functional Ingredients | ✅ Sometimes (e.g., nopal cactus, vitamin C, minerals) | ❌ No | ❌ No |
| Flavors & Colors | ✅ Yes (Uses natural flavors & colors) | ✅ Yes (Uses artificial and natural flavors & colors) | ✅ Yes (Uses artificial and natural flavors & colors) |
| Preservatives | ✅ Sometimes | ✅ Yes (e.g., sodium benzoate, potassium sorbate) | ✅ Yes (e.g., sodium benzoate, potassium sorbate) |
| Caffeine | ✅ Sometimes (depends on the flavor) | ✅ Sometimes (colas & some other flavors) | ✅ Sometimes (colas & some other flavors) |
Overall, prebiotic sodas provide some health benefits, while traditional and diet sodas are primarily flavor-driven with little to no nutritional value.
Are prebiotic sodas a healthy alternative to other prebiotic foods?
Prebiotic sodas should not replace whole-food sources of prebiotics such as fruits, vegetables, whole grains, and legumes, which provide a broader range of nutrients and fiber.
Whole foods remain the most effective way to support a healthy gut microbiome, as they contain additional vitamins, minerals, and antioxidants essential for overall well-being.
Are prebiotic sodas healthy?
As with all foods and beverages, moderation is key. Prebiotic sodas can be part of a healthy, balanced diet, but they do not replace—nutrient-dense whole foods.
Incorporating a variety of fiber-rich fruits and vegetables, lean proteins, and healthy fats ensures a more comprehensive approach to gut and overall health.
Can children have prebiotic sodas?
Caffeine-free prebiotic sodas are generally safe for children when consumed in moderation as part of a balanced, nutrient-rich diet.
As always, it’s best to consult a board-certified pediatrician or healthcare professional to determine if a specific product is suitable for your child’s dietary needs.
Will prebiotic sodas improve my health?
Currently, there is limited scientific evidence to suggest that prebiotic sodas significantly improve health or provide measurable health benefits beyond what a balanced diet offers.
For optimal gut health, the most evidence-based approach is to increase fiber intake through fruits, vegetables, legumes, and whole grains, while incorporating probiotic-rich foods like yogurt, kefir, and fermented vegetables.
While prebiotic sodas can be a convenient addition, they should complement, not replace, nutrient-dense whole foods.
The good news.
Prebiotic sodas are generally safe for most people when consumed in moderation, providing an alternative to traditional sodas while delivering fiber that may support gut health. Although research on their long-term health effects is still evolving, prebiotic fibers are well-documented for their digestive benefits, making these beverages a convenient way to add fiber intake as part of a balanced diet.
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Learn more: citations and further readings.
Anderson, E., Zagorski J., Center for Research on Ingredient Safety. (2022). Probiotics, prebiotics, and foods and supplements. Michigan State University. Retrieved February 24, 2025, from https://cris.msu.edu/news/probiotics-prebiotics/probiotics-prebiotics-foods-supplements/
Anderson, E., Zagorski J., Center for Research on Ingredient Safety. (2022). Probiotics, prebiotics, and ingredient safety. Michigan State University. Retrieved February 24, 2025, from https://cris.msu.edu/news/probiotics-prebiotics/probiotics-prebiotics-ingredient-safety/
Anderson, E., Zagorski J., Center for Research on Ingredient Safety. (2022). Probiotics, prebiotics, and microbiome background. Michigan State University. Retrieved February 24, 2025, from https://cris.msu.edu/news/probiotics-prebiotics/probiotics-prebiotics-microbiome-background/
Clemens, R., Kranz, S., Mobley, A. R., Nicklas, T. A., Raimondi, M. P., Rodriguez, J. C., Slavin, J. L., & Warshaw, H. (2012). Filling America’s fiber intake gap: Summary of a roundtable to probe realistic solutions with a focus on grain-based foods. The Journal of Nutrition, 142(7), 1390S–1401S. https://doi.org/10.3945/jn.112.160176
Keurig Dr Pepper. Dr Pepper: 12 fl oz (U.S.). Retrieved February 24, 2025, from https://www.kdpproductfacts.com/product/a0e3h000003LJzZAAW/dr-pepper-12-fl-oz-us
Olipop. Digestive health. Retrieved February 24, 2025, from https://drinkolipop.com/pages/digestive-health
PepsiCo. Pepsi: Product facts. Retrieved February 24, 2025, from https://www.pepsicoproductfacts.com/Home/Product?formula=350052601-01&form=RTD&size=12
Poppi. Benefits 101. Retrieved February 24, 2025, from https://drinkpoppi.com/pages/benefits-101
The Coca-Cola Company. Coca-Cola original: Product details. Retrieved February 24, 2025, from https://www.coca-cola.com/us/en/brands/coca-cola/products/original
The Coca-Cola Company. Simply Pop: New soda. Retrieved February 24, 2025, from https://www.coca-cola.com/us/en/brands/simply/new-soda-pop
U.S. Department of Agriculture & U.S. Department of Health and Human Services. 2020–2025 Dietary Guidelines for Americans: Online materials. DietaryGuidelines.gov. Retrieved February 24, 2025, from https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials