Prebiotic Soda vs. Standard Soft Drinks: Key Differences Explained

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The topic of consuming soda has stirred considerable discussion in health circles. Traditional sodas are often linked to several health risks, including weight gain, heart disease, and dental problems, as noted by the Centers for Disease Control and Prevention. While many opt for diet versions, these often contain artificial sweeteners, which some consumers wish to avoid.

Due to the negative perception surrounding soda, alternatives have emerged, with prebiotic soda gaining significant attention. This fizzy drink is infused with prebiotic fibers and is usually lower in sugar and calories than conventional soft drinks. “These products aim to replicate the familiar taste and appearance of traditional sodas but with healthier ingredients,” explains Christine Dang, a category manager at Thrive Market. “There’s been a surge of innovation, ranging from new brands to established companies launching their own versions.”

Prebiotic soda is becoming more available in grocery stores and is making its way into home fridges. But what health benefits, if any, does it offer? To gain clarity, I consulted healthcare professionals and a trend expert regarding the sustained popularity of prebiotic soda.

Key Takeaways

• Prebiotic sodas are lower in sugar and calories compared to traditional soft drinks.
• They contain prebiotic fibers that may support gut health.
• There is currently limited scientific data on their health benefits.
• They are not a substitute for standard dietary sources of prebiotics.
• Moderation is key when consuming prebiotic sodas.

What are prebiotics?

Prebiotics are types of dietary fibers that the body cannot fully digest. Chloe Williams, a registered nutritionist and owner of Eunoia Wellness Co. Inc, explains they serve as nourishment for probiotics, the beneficial bacteria in the gut. They transit through the upper GI tract undigested, and upon reaching the colon, the gut microbiota ferments them, supporting the growth and activity of advantageous bacteria. “Think of the gut as a flourishing garden,” says Williams. “Probiotics are the plants, and prebiotics act as the fertilizer, ensuring those plants thrive.”

The primary advantage of prebiotics is fostering a healthy gut microbiome, states Dr. Eamonn Martin Quigley, head of the gastroenterology and hepatology division at Houston Methodist Hospital. By bolstering gut health, prebiotics are associated with benefits such as alleviating constipation, reducing bloating, and managing symptoms of conditions like inflammatory bowel disease and irritable bowel syndrome, he adds.

One can incorporate prebiotics by consuming foods rich in these fibers or through supplements available in pill or powder form. Foods rich in prebiotics include bananas, onions, garlic, leeks, asparagus, and whole grains like oats and barley, according to Dr. Michael J. Ormsbee, director of Florida State University’s Institute of Sports Sciences and Medicine. These foods provide fibers like inulin and fructooligosaccharides that beneficial gut bacteria thrive on, he notes.

What is prebiotic soda?

Prebiotic sodas are sparkling beverages enriched with prebiotic fibers sourced from plants such as guar gum, inulin, chicory root, and sunchokes, explains Lisa Moskovitz, a registered dietician and CEO of Virtual Nutrition Experts. These drinks aim to enhance daily prebiotic intake while also serving as a tasty alternative to standard sodas, which often contain high levels of sugar or artificial sweeteners, Moskovitz adds.

Does prebiotic soda offer any health benefits?

The premise of prebiotic soda is that it contains fibers that nurture the beneficial bacteria (probiotics) in your gut, potentially promoting their growth and activity, according to Moskovitz. However, the efficacy of these sodas in achieving that effect remains uncertain.

Presently, we lack comprehensive data regarding how prebiotic sodas influence the gut microbiome, hindering any definitive conclusions on their health benefits, explains Quigley. Determining tangible health benefits necessitates examining the specific prebiotics in each soda, confirming the presence of sufficient quantities to impact the gut, and assessing the resulting effects, he adds.

The discrepancy between marketing claims and supporting evidence creates a challenge in this area. While brands may assert that their prebiotic products enhance gut health or provide other advantages, definitive proof in the form of solid scientific research is not always available.

Is prebiotic soda better for you compared to standard soda?

Whether prebiotic soda surpasses standard soda in terms of healthiness is contingent on personal definitions of “better,” remarks Ormsbee. From a nutritional standpoint, traditional sodas offer no benefits, whereas prebiotic sodas may provide some advantages owing to their fiber content. That said, whether prebiotic sodas are “healthier” remains open to debate due to the insufficient evidence currently available, he cautions.

Nevertheless, certain distinctions can be drawn when evaluating the nutritional labels of conventional versus prebiotic sodas. “Compared to regular soda, most prebiotic sodas contain significantly lower amounts of added sugars and fewer artificial sweeteners, which is advantageous for many consumers,” states Moskovitz. “However, it’s noteworthy that prebiotic soda is neither sugar-free nor calorie-free, thus should be selected with those factors in mind.”

Final Verdict

In conclusion, prebiotic sodas are generally safe for consumption in moderation, according to Quigley. However, they should not be relied upon as the primary source—or even a significant source—of prebiotics in one’s diet, advises Williams. Instead, they should complement natural sources of prebiotics, such as certain fruits, vegetables, whole grains, and legumes. Lastly, water remains the best choice for hydration, so ensure adequate H2O intake daily, Moskovitz recommends. Always consult a healthcare professional before making changes to your diet.

Our Favorite Prebiotic Sodas

If you’re contemplating trying prebiotic soda, here are some recommendations from NBC Select staff based on their flavor preferences.

Poppi Sparkling Prebiotic Soda

Poppi Sparkling Prebiotic Soda

Poppi Sparkling Prebiotic Soda $23.97 at Amazon

This beverage has become a staple in my refrigerator. I started enjoying Poppi when it debuted in March 2020, and it has now replaced much of my diet soda intake. Poppi is made using prebiotic fiber from agave inulin and apple cider vinegar, sweetened with sugar and stevia. Available flavors include classic cola, doc pop (my favorite), and root beer, plus fruity options like raspberry rose, lemon lime, and orange.

Olipop Prebiotic Soda

Olipop Prebiotic Soda

Olipop Prebiotic Soda $35.99 at Olipop

Mili Godio, the updates editor for NBC Select, shared, “Olipop not only tastes fantastic, it also comes in some of the finest flavors I’ve encountered in a soda.” She mentions her personal favorites as strawberry vanilla and orange squeeze and often buys in bulk from Amazon to keep her supply stocked. Made from a combination of plant-based fibers such as cassava root and chicory root inulin, Olipop beverages are sweetened with stevia. It’s available in 18 flavors, including fruity variations like watermelon lime, lemon lime, and tropical punch, in addition to those that resemble classic sodas like vintage cola and ginger ale.

Sun Sip Prebiotic Soda

Sun Sip Prebiotic Soda

• Sun Sip Prebiotic Soda $33.95 at Amazon

According to Christine Dang, some established brands are beginning to launch prebiotic soda lines, of which Sun Sip is a standout. Owned by Health-Ade, a kombucha brand founded in 2012, Sun Sip’s beverages feature prebiotic fibers derived from agave inulin and are sweetened with fruit juice, monk fruit, and cane sugar. This soda comes in four flavors: raspberry lemonade (my favorite), cherry cola, strawberry vanilla, lemon lime, and root beer.

Wildwonder Prebiotic + Probiotic Sparkling Drink

Wildwonder Prebiotic + Probiotic Sparkling Drink

• Wildwonder Prebiotic + Probiotic Sparkling Drink $44.09 at Amazon

• Wildwonder Prebiotic + Probiotic Sparkling Drink $42.00 at Wildwonder

Wildwonder stands out among women-owned and AAPI-owned brands. Their drinks are made from prebiotic fibers sourced from Jerusalem artichoke and chicory root inulin and sweetened with monk fruit. Additionally, they incorporate probiotics into their formulas. Wildwonder’s range includes six flavors such as raspberry lychee, strawberry passion, pineapple paradise, guava rose, mango gold, and peach ginger. I find these drinks flavorful without being overly sweet, making them great for creating mocktails. They pair well with non-alcoholic spirits during dinner parties.

FAQ

How much prebiotics do you need in a day?

The general recommendation for adults is to aim for at least five grams of prebiotics daily, according to the International Scientific Association for Probiotics and Prebiotics. This amount can be obtained from foods, beverages, or supplements. Since individual needs vary, it’s advisable to consult a healthcare professional regarding dietary changes.

What foods contain prebiotics?

Foods rich in prebiotics include:

• Vegetables such as onions, garlic, leeks, and asparagus
• Whole grains like oats and barley
• Root vegetables like chicory root and Jerusalem artichokes
• Legumes such as beans, lentils, and chickpeas

Additionally, certain brands enhance processed foods, granola bars, and non-dairy alternatives with prebiotics, often using plant-based fibers such as inulin and chicory root.

Are there any side effects associated with drinking prebiotic soda?

No specific short- or long-term side effects from consuming prebiotic soda are documented. However, excess fiber can lead to discomfort, such as bloating or gas. Prebiotic sodas generally recommend a limit of one can per day.

Who should not drink prebiotic soda?

Individuals with digestive conditions like irritable bowel syndrome (IBS) should exercise caution when introducing prebiotic products. It’s advisable to gradually incorporate prebiotics and consult a healthcare professional if any adverse reactions occur.

The inception of prebiotic soda: Where did these drinks come from?

Prebiotic sodas emerged around five years ago, initially branded as “prebiotic drinks” or “health tonics.” These terms did not resonate with consumers, as the category lacked clarity. However, about two years ago, brands redefined their marketing to position these beverages as soda alternatives, making it easier for consumers to understand their product offerings.

The rising popularity of prebiotic sodas reflects a trend similar to that of kombucha, which has been marketed as a healthier beverage option. Notably, prebiotic sodas enjoy a favorability due to their taste, as they typically do not have the sour flavor associated with kombucha, making them more accessible. The expectation is that prebiotic soda will continue to gain market traction, with some brands even appearing on restaurant menus.

Meet our experts

At NBC Select, we collaborate with experts who possess specialized knowledge and experience in their fields. We ensure that all expert endorsements are independent and devoid of any undisclosed financial conflicts.

• Dr. Michael J. Ormsbee is the director of Florida State University’s Institute of Sports Sciences and Medicine.

Why trust NBC Select?

I’m an associate updates editor at NBC Select, where I cover various food and beverage topics, including features on chocolate, salt, honey, olive oil, and coffee subscriptions. For this article, I consulted with five experts on prebiotic sodas and shared recommendations favored by the NBC Select staff.

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