The rise of prebiotic drinks: Are they actually good for you?

If you’ve been searching for a healthy substitute for regular soda, chances are you’ve heard of prebiotic sodas.

These fizzy and sweet drinks have been gaining popularity over the last several months, claiming they have less sugar than regular soda and are made with ingredients to support a healthy gut.

But, how “healthy” are these types of drinks and are they a nutritious option to add to your diet? Let’s get the facts.

What are prebiotic sodas?

To understand what a prebiotic soda is, it’s helpful to understand what prebiotics and probiotics are.

• Probiotics are live active bacteria cultures that promote a healthy microbiome and gut balance.
• Prebiotics are fibers that fuel your gut microbiome. An increase in prebiotics in your gut can be beneficial, as a healthy gut is linked to a healthy immune system.

Fiber is mainly found in fruits, vegetables, legumes, nuts and whole grains and is an important part of our diet. Eating enough fiber is key to maintaining a healthy gut, which in turn helps to lower glucose levels and blood cholesterol, promotes regular digestion and eliminates waste from the colon.

Prebiotic sodas are carbonated soft drinks with added fiber; they usually have a juice or tea base and are flavored to taste like regular drinks.

Are prebiotic sodas healthier than regular soda?

While prebiotic sodas can’t replace a healthy diet and lifestyle, these sodas tend to be lower in calories, have less sugar and include the added benefits of a prebiotic.

Popular prebiotic sodas have about 2 to 5 grams of sugar per can, whereas popular sodas can have an average of 39 grams of sugar. While diet sodas have no sugar, they often contain artificial sweeteners, like aspartame, which have been linked to some potential health risks. High added sugar intake may contribute to heart disease, Type 2 diabetes and being overweight.

“Relatively these [prebiotic] sodas are healthier because they contain less added sugar and are a great way to spice up your fluid intake,” said Alessandra Stasnopolis, RDN, LDN, a clinical dietitian and wellness coordinator for Baylor Scott & White. “However, anything in excess can become less healthy.”

The benefits of prebiotic sodas

Consuming prebiotics and dietary fiber has benefits for your digestive wellness. But there is still a lack of research to support claims that prebiotic sodas can make a significant difference in the health of adults.

A few studies have suggested that prebiotic sodas may:

• Improve gut health
• Improve constipation
• Help lower inflammation
• Help manage cholesterol, blood sugar and other related conditions

 “It’s important to keep in mind that all of the supposed benefits depend upon the amount of fiber in the soda,” Alessandra said.

How often should you drink prebiotic sodas?

The general recommendation of daily fiber is 26 grams for women, 38 grams for men and 19 grams for children. Although prebiotic sodas can be enjoyable to sip on, the amount you should consume depends on how much fiber is in the soda.

Some of these drinks can contain up to 9 grams of fiber per can—about three-quarters of the suggested fiber intake for most Americans. Depending on the product, you could drink one per day as a part of your daily fiber intake. But as with everything, moderation is key.

“I wouldn’t recommend drinking more than one prebiotic soda if it has 15 grams or more of fiber in a serving,” Alessandra said. Consuming too much fiber can have uncomfortable side effects, such as gas, bloating, cramping, constipation or loose stools.

Eating a well-balanced diet is key. “It is important to get your fiber from all different types of foods, beverages and supplements instead of relying on one source of it,” Alessandra said.

Prebiotic sodas for gut health

If you’re looking to improve your gut health, these prebiotic sodas can seem like an easy fix. But do these prebiotic sodas actually improve our digestive health?

“Prebiotic fibers are literal energy for your microbiome. When our gut bacteria ferment these fibers, it produces compounds called short chain fatty acids,” Alessandra said.

These fatty acids in fiber are known to:

• Help maintain gut integrity
• Help reduce inflammation in the gut
• Help with the absorption of nutrients
• Helps maintain immune health

It’s important to remember that one product alone can’t replace the benefits of a healthy diet. It's best to consult with a healthcare professional to determine the most suitable option based on your specific needs and preferences.

Alternatives to prebiotic sodas

While these sodas can be a convenient and delicious way to incorporate more fiber into your diet, it’s not recommended to rely only on them—it’s important to reach your fiber goals through other foods.

“These sodas also shouldn’t replace your intake of fresh produce, whole grains, nuts, seeds and other fiber sources,” Alessandra said.

Other sources of prebiotics include:

• Bananas
• Chicory root
• Fermented foods
• Flaxseed
• Garlic
• Inulin
• Jerusalem artichokes
• Jicama
• Whole grains, such as corn, oatmeal or quinoa

Side effects of prebiotic sodas

Having too much of a good thing can sometimes lead to negative side effects, especially if you have a pre-existing gastrointestinal condition such as irritable bowel syndrome (IBS) or GERD.

Some symptoms to look out for are:

• Abdominal pain
• Acid reflux
• Constipation due to a rapid increase in fiber intake
• Diarrhea
• Gas or bloating
• Nausea

If you drink these sodas and notice any symptoms, it might be a sign to scale back your consumption or consult your primary care provider.

“Ultimately, for someone who is relatively healthy, there shouldn’t be many side effects associated with drinking this type of soda,” Alessandra said. While it can be tempting to try the latest health and wellness trends, it’s important to remember that just because they can be deemed healthy, doesn’t mean they are a substitution for a well-rounded diet. Often, if you are already eating a healthy diet and meeting your fiber goals, you don’t need to add extra supplements to your daily routine.

“Everything in moderation is healthy, however, these drinks have added sugar and calories, so it isn’t something you should drink all the time,” Alessandra said.

If you’re looking for nutrition support to help reach your health and wellness goals, connect with a registered dietitian today.