Intestine-Test: 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 alternative 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 variety of added sugar. Continuously 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 choice as a result of it has much less sugar and fewer energy than typical smooth 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 smooth drink that’s meant to imitate common soda. It comprises prebiotics, that are parts of sure meals that your intestines can't totally 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 comprise 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 might be wealthy in fiber and good micro organism, together with:

Fruits

Greens

Complete grains

Beans

Legumes

Yogurt

Sauerkraut

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

However when 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 staff up in your system,” she says. Prebiotics feed the probiotics, serving to the nice micro organism develop and thrive in your intestine.

Key Substances in Prebiotic Soda

When looking for the correct prebiotic soda, Basbaum says the elements listed under are a number of the mostly present in gut-healthy sodas. Though you will need to contemplate any particular person sensitivities, they're all thought of to be typically secure moderately.

Inulin

Inulin is a well-liked prebiotic in gut-healthy sodas. It’s a starchy substance present in many alternative 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 typically a superb factor, this one might irritate your abdomen. In accordance with Basbaum, everybody has completely different tolerance ranges to inulin and different added fibers in prebiotic sodas. “You may expertise fuel and bloating,” she says. How a lot you may tolerate relies on 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 threat. “Sodas selling intestine well being will typically add apple cider vinegar to their formulations,” says Basbaum. “It doesn’t look like dangerous,” Basbaum says.

In regards to the Skilled

Katherine Basbaum, MS, RD is Meals Knowledge Curator at MyFitnessPal. She obtained her Masters in Diet Communication from the Friedman College of Diet 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 listing, that soda often 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 facet, some people could be delicate to stevia, and synthetic sweeteners have been linked to numerous unwanted side effects (6). Get to know the way your physique reacts to those components and ensure to devour them moderately.

Added Sugar

Discover a prebiotic soda that comprises the bottom quantity of added sugars doable. Even some fruity soda flavors that comprise naturally-occurring sugar from actual fruit may also 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 doable supply of fiber

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

Consider, Basbaum notes, that how properly these sodas give you the results you want relies on your particular person well being objectives, medical historical past, and tolerance.

Drawbacks

Prebiotic soda may look like a wise swap for sugary drinks, but it surely’s not with out its downsides. Some necessary 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 provide some hydration, it’s not a complete substitute for water

Continuously Requested Questions (FAQs)

What's the healthiest prebiotic soda in the marketplace? By analyzing the diet info on a prebiotic soda can, the healthiest choice could be one with probiotics, fewer added sugars, and a few prebiotics like inulin.

What is healthier, gut-healthy soda or weight loss program soda? Prebiotic soda appears to be the more healthy alternative of the 2. Basbaum says that weight loss program sodas are non-nutritive, so that they comprise no energy and provide no dietary worth. Alternatively, 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 examine the dietary info.

How a lot gut-healthy soda ought to I restrict myself to? Whereas there isn't 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 presents 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 weight loss program, the higher alternative will at all times be to get your prebiotics and probiotics from entire meals moderately 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 normal for intestine well being.