Intestine-Examine: The Reality 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" decoding="async" 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" sizes="(max-width: 800px) 100vw, 800px" /> They’re in all places. Prebiotic sodas have taken over high-end grocery shops. They’re the drink of selection for influencers. You possibly can say these fizzy drinks are the buzziest drinks of 2025.

Prebiotic soda is gaining reputation as a substitute for common soda, which comprises a whole lot of added sugar. Steadily consuming sugar-sweetened drinks like soda could also be related to weight acquire, 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 gentle drinks, plus it has sure gut-healthy elements. However is it actually higher? We checked in with a dietitian and the most recent analysis to search out out.

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What Makes a Soda Prebiotic?

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

Some prebiotic sodas are additionally probiotic, so that they include stay microorganisms comparable to micro organism and yeasts. Prebiotics assist feed and nourish probiotics (2).

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

Fruits

Greens

Complete grains

Beans

Legumes

Yogurt

Sauerkraut

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

However for those who’re going to drink certainly one of these sodas for the intestine well being advantages, select one which has each prebiotics and probiotics. “They group up in your system,” she says. Prebiotics feed the probiotics, serving to the nice micro organism develop and thrive in your intestine.

Key Elements in Prebiotic Soda

When looking for the precise prebiotic soda, Basbaum says the elements listed under are a few of the mostly present in gut-healthy sodas. Though you will need to take into account any particular person sensitivities, they're all thought-about to be typically secure carefully.

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 commonly discovered within the type of chicory root extract when added to dietary supplements and prebiotic sodas (3).

Although prebiotics are typically a great factor, this one could irritate your abdomen. Based on Basbaum, everybody has totally different tolerance ranges to inulin and different added fibers in prebiotic sodas. “You may expertise gasoline and bloating,” she says. How a lot you may tolerate depends upon your physique.

Apple Cider Vinegar

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

In regards to the Knowledgeable

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

Stevia and Synthetic Sweeteners

If a prebiotic soda consists of stevia or different synthetic sweeteners in its elements record, that soda often has a decrease added sugar content material—which is an efficient factor. Some research even say that stevia itself could mimic a probiotic motion on the intestine (5).

On the flip facet, some people will be delicate to stevia, and synthetic sweeteners have been linked to varied unwanted effects (6). Get to know the way your physique reacts to those components and ensure to devour them carefully.

Added Sugar

Discover a prebiotic soda that comprises the bottom quantity of added sugars attainable. Even some fruity soda flavors that include 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 selection 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 many who tolerate added prebiotics nicely

Take into account, Basbaum notes, that how nicely these sodas give you the results you want depends upon your particular person well being objectives, medical historical past, and tolerance.

Drawbacks

Prebiotic soda may seem to be a wise swap for sugary drinks, nevertheless it’s not with out its downsides. Some vital issues to concentrate on embrace:

It’s not a dependable supply of diet

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

Though it should supply some hydration, it’s not a complete substitute for water

Steadily Requested Questions (FAQs)

What's the healthiest prebiotic soda available on the market? By analyzing the diet details on a prebiotic soda can, the healthiest possibility may be one with probiotics, fewer added sugars, and a few prebiotics like inulin.

What is best, gut-healthy soda or weight loss plan soda? Prebiotic soda appears to be the more healthy selection of the 2. Basbaum says that weight loss plan sodas are non-nutritive, so that they include no energy and supply no dietary worth. Then again, many gut-healthy sodas do include 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 could have, it’s vital to test 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 a couple of prebiotic soda per day. Gauge how your physique responds to the soda earlier than upping your consumption.

The Backside Line

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

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