In recent years, gut health has gained significant attention, with prebiotic sodas becoming increasingly popular. With PepsiCo’s new Pepsi Prebiotic Cola now available nationwide, consumers have even more options to explore this burgeoning category of beverages.
PepsiCo announced last summer the rollout of Pepsi Prebiotic Cola, a refreshing new drink that boasts five grams of cane sugar, 30 calories, and three grams of prebiotic fiber. Available in Original Cola and Cherry Vanilla flavors, these prebiotic sodas are sold in 12-ounce cans at retailers across the nation and online.
Pepsi Prebiotic Cola joins a growing market of prebiotic beverages, including well-known brands committed to gut health, such as Poppi, Olipop, Bloom, and Culture Pop Soda. In addition, Coca-Cola launched its own prebiotic option last year, Simply Pop, featuring six grams of prebiotic fiber per can.
The popularity of prebiotic sodas surged in 2018 with the introduction of Olipop and Poppi, which received a significant boost from their appearance on “Shark Tank.”
As Pepsi introduces its new beverage, let’s take a closer look at the components of prebiotic sodas and their implications for health.
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What is a prebiotic soda?
A prebiotic soda is a beverage that contains dietary fibers known as prebiotics, which are not digestible by the body. Instead, prebiotics serve as food for beneficial gut bacteria, according to the Cleveland Clinic.
Most prebiotic sodas include the plant-based fiber inulin, which can be sourced from various fruits, vegetables, and grains. Inulin in these drinks typically originates from agave or chicory root, as noted by the Cleveland Clinic.
Cans of Poppi soda are displayed inside of a store on March 17, 2025 in New York City. On Monday, PepsiCo announced that it is buying prebiotic soda brand Poppi for nearly $2 billion.
Are prebiotic sodas good for you?
The perceived benefits of prebiotic soda can differ from person to person. The Food and Drug Administration suggests that adults aim for approximately 28 grams of fiber in their daily diet. Prebiotic sodas typically contain between two and nine grams of prebiotic fiber per 12-ounce can.
A 2019 study published in the American Journal of Clinical Nutrition found that inulin-rich foods may enhance beneficial gut microbes, promote feelings of fullness, and reduce cravings for sweet, salty, and fatty foods.
Furthermore, a 2018 study in the journal Science revealed that the composition of gut bacteria can directly influence the risk of type 2 diabetes. However, it’s important to note that prebiotic sodas are not a cure-all for potential diabetes risks.
While nutrition experts generally agree that prebiotic sodas are healthier alternatives to traditional soft drinks, not everyone endorses their alleged health benefits. In 2024, a lawsuit was filed by a San Francisco woman against Poppi, arguing that she would not have purchased the prebiotic soda brand had she known each can contained only two grams of prebiotic fiber, which she claimed was insufficient to impact gut health.
Jessica Alfano, a clinical dietitian at Huntington Hospital in New York, previously emphasized that more research is necessary to determine the optimal amount of prebiotics for adults and assess the true health benefits of these sodas.
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What are side effects of drinking prebiotic sodas?
Excessive fiber intake, particularly for individuals who are not accustomed to a high-fiber diet, may result in bloating, diarrhea, gas pains, and/or flatulence, according to the Cleveland Clinic.
For those with sensitive digestive systems, such as individuals with inflammatory bowel disease or irritable bowel syndrome, prebiotic sodas may have a more pronounced effect.
What’s the difference between prebiotics and probiotics?
Prebiotics are the nutrients that nourish the bacteria residing in the gut, while probiotics are the live microorganisms that aid in digestion. Probiotics also interact with the body’s immune system.
Prebiotics can be found in fiber-rich foods such as apples, bananas, carrots, flax seeds, garlic, oats, and sweet potatoes, according to the Mayo Clinic Health System. Probiotics are commonly found in fermented products like yogurt, sauerkraut, and kefir, as stated by the Cleveland Clinic.
Key Takeaways
- Prebiotic sodas contain dietary fibers that nourish gut bacteria.
- Pepsi’s new offering includes varieties with three grams of prebiotic fiber per can.
- A daily fiber intake of about 28 grams is recommended by health officials.
- While they are considered healthier than regular sodas, the specific health benefits are still debated.
- Excessive fiber from these sodas may lead to digestive discomfort for some individuals.
FAQ
What are prebiotic sodas?
Prebiotic sodas are beverages that contain undigestible fibers known as prebiotics, which serve as food for beneficial gut bacteria.
Are prebiotic sodas healthier than regular sodas?
Generally, prebiotic sodas are regarded as a healthier alternative to traditional soft drinks.
What effect can prebiotic sodas have on digestion?
Excessive consumption may lead to bloating, gas, and other digestive discomfort, especially for those not used to high-fiber diets.
Can prebiotic sodas help with weight management?
Some studies suggest that inulin-rich foods may promote fullness and reduce cravings, but results can vary by individual.
Greta Cross is a national trending reporter at USA TODAY. Story idea? Email her at gcross@usatoday.com.
This article originally appeared on USA TODAY: What’s prebiotic soda? Pepsi’s version is now for sale nationwide.
