Prebiotic sodas have gained popularity recently, touted for their potential gut health benefits and low-calorie content. However, a new analysis reveals that many of these beverages may not contain significant prebiotic fiber and could have more sugar than advertised.
Carlos R. Soto Díaz, a PhD candidate at the University of North Carolina at Chapel Hill, points out that marketing claims can exaggerate the nutritional qualities of these drinks. For example, some sodas marketed as “no added sugar” can still have significant total sugars from sources like juice, which may mislead consumers about their healthiness.
Soto Díaz will present this research at NUTRITION 2026, along with co-researcher Lindsey Smith Taillie, a professor at the same university. Their study examined 108 prebiotic sodas launched in the U.S. since 2021, defining them as carbonated beverages containing fiber and labeled as “prebiotic.”
On average, prebiotic sodas contain 35 calories, 5 grams of sugar, and 5 grams of fiber per 12-ounce can, positioning them lower than regular sodas but higher than diet sodas and flavored waters in terms of calories and sugar. Interestingly, almost two-thirds of these sodas feature non-nutritive sweeteners.
Despite containing more fiber than other beverages, the researchers caution that the term “prebiotic” is not regulated, meaning consumers shouldn’t assume these drinks are a reliable source of dietary fiber.
Soto Díaz advises consumers to scrutinize Nutrition Facts labels, weighing the benefits of prebiotic fibers against the overall nutritional profile, including calories and sugars. He argues that for those replacing sugary drinks with prebiotic sodas, there may be benefits; however, for those already opting for low- or no-calorie options, the shift may not be as advantageous.
