Gut-Check: The Truth About Prebiotic Sodas Taking Over Your Grocery Aisle

[ad_1] <img width="800" height="533" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas-1024x682.jpg" class="attachment-large size-large wp-post-image" alt="What to Look For in Prebiotic Soda Labels | MyFitnessPal" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas-1024x682.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/gut-dheck-the-truth-about-prebiotic-sodas.jpg 1400w" /> They’re in every single place. Prebiotic sodas have taken over high-end grocery shops. They’re the drink of alternative for influencers. You may say these fizzy drinks are the buzziest drinks of 2025.

Prebiotic soda is gaining reputation as an alternative choice to common soda, which incorporates numerous added sugar. Often ingesting sugar-sweetened drinks like soda could also be related to weight achieve, weight problems, sort 2 diabetes, dental cavities, and extra (1).

Many individuals are turning to prebiotic soda as an possibility as a result of it has much less sugar and fewer energy than typical smooth drinks, plus it has sure gut-healthy substances. However is it actually higher? We checked in with a dietitian and the most recent analysis to seek out out.

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What Makes a Soda Prebiotic?

Prebiotic soda is a carbonated smooth drink that’s meant to imitate common soda. It incorporates prebiotics, that are elements of sure meals that your intestines can not totally digest. They act as vitamin for helpful intestine micro organism, serving to these micro organism develop and flourish (2).

Some prebiotic sodas are additionally probiotic, in order that they comprise dwell microorganisms similar to micro organism and yeasts. Prebiotics assist feed and nourish probiotics (2).

Probiotics and prebiotics are sometimes present in entire meals which are wealthy in fiber and good micro organism, together with:

Fruits

Greens

Complete grains

Beans

Legumes

Yogurt

Sauerkraut

In keeping with MyFitnessPal dietitian Katherine Basbaum, one of the simplest ways to get prebiotics and probiotics is thru entire meals like these.

However in the event you’re going to drink one in all these sodas for the intestine well being advantages, select one which has each prebiotics and probiotics. “They workforce up in your system,” she says. Prebiotics feed the probiotics, serving to the great micro organism develop and thrive in your intestine.

Key Substances in Prebiotic Soda

When looking for the correct prebiotic soda, Basbaum says the substances listed under are a few of the mostly present in gut-healthy sodas. Though it is very important think about any particular person sensitivities, they're all thought of to be usually protected sparsely.

Inulin

Inulin is a well-liked prebiotic in gut-healthy sodas. It’s a starchy substance present in many various fruits, greens, and herbs. Inulin is usually discovered within the type of chicory root extract when added to dietary supplements and prebiotic sodas (3).

Although prebiotics are usually a superb factor, this one might irritate your abdomen. In keeping with Basbaum, everybody has completely different tolerance ranges to inulin and different added fibers in prebiotic sodas. “You would possibly expertise fuel and bloating,” she says. How a lot you may tolerate will depend on your physique.

Apple Cider Vinegar

As a result of apple cider vinegar is fermented, it naturally incorporates probiotics. The analysis proving advantages of apple cider vinegar is minimal (4), however for most individuals, reasonable use seems to be low threat. “Sodas selling intestine well being will usually add apple cider vinegar to their formulations,” says Basbaum. “It doesn’t look like dangerous,” Basbaum says.

In regards to the Professional

Katherine Basbaum, MS, RD is Meals Knowledge Curator at MyFitnessPal. She acquired her Masters in Diet Communication from the Friedman Faculty of Diet Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a vitamin counselor for cardiology sufferers.

Stevia and Synthetic Sweeteners

If a prebiotic soda contains stevia or different synthetic sweeteners in its substances checklist, that soda normally has a decrease added sugar content material—which is an effective factor. Some research even say that stevia itself might mimic a probiotic motion on the intestine (5).

On the flip aspect, some people might be delicate to stevia, and synthetic sweeteners have been linked to numerous uncomfortable side effects (6). Get to understand how your physique reacts to those components and ensure to devour them sparsely.

Added Sugar

Discover a prebiotic soda that incorporates the bottom quantity of added sugars attainable. Even some fruity soda flavors that comprise naturally-occurring sugar from actual fruit can even have added sugars.

Prebiotic Soda Professionals and Cons

Advantages

Prebiotic soda could also be a more healthy alternative than common soda, particularly for folks attempting to chop again on sugar. Some potential advantages embrace:

Decrease sugar and calorie content material

A attainable supply of fiber

A gut-health enhance for individuals who tolerate added prebiotics nicely

Take into accout, Basbaum notes, that how nicely these sodas give you the results you want will depend on your particular person well being targets, medical historical past, and tolerance.

Drawbacks

Prebiotic soda would possibly appear to be a wise swap for sugary drinks, however it’s not with out its downsides. Some necessary issues to pay attention to embrace:

It’s not a dependable supply of vitamin

It shouldn’t exchange entire meals wealthy in fiber and probiotics

Though it's going to supply some hydration, it’s not a complete substitute for water

Often Requested Questions (FAQs)

What's the healthiest prebiotic soda in the marketplace? By analyzing the vitamin details on a prebiotic soda can, the healthiest possibility is perhaps one with probiotics, fewer added sugars, and a few prebiotics like inulin.

What is healthier, gut-healthy soda or food regimen soda? Prebiotic soda appears to be the more healthy alternative of the 2. Basbaum says that food regimen sodas are non-nutritive, in order that they comprise no energy and supply no dietary worth. However, many gut-healthy sodas do comprise energy and have “some potential for dietary profit.”

Is there a lot distinction in dietary worth between fruity flavors and soda-inspired flavors? It actually relies upon. It doesn't matter what taste profile a prebiotic soda might have, it’s necessary to verify the dietary details.

How a lot gut-healthy soda ought to I restrict myself to? Whereas there is no such thing as a really useful every day restrict, it's best to start with no multiple prebiotic soda per day. Gauge how your physique responds to the soda earlier than upping your consumption.

The Backside Line

Prebiotic soda gives some potential for dietary profit, however you shouldn’t depend on it to spice up your well being. “Whereas these gut-healthy sodas might assist make up for some fiber deficiency in your food regimen, the higher alternative will all the time be to get your prebiotics and probiotics from entire meals fairly than soda,” Basbaum says.

Consider prebiotic soda as an occasional improve—not a well being drink. It’s a better alternative than sugary soda, however entire meals are nonetheless the gold customary for intestine well being.