Intestine-Verify: 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 every single place. Prebiotic sodas have taken over high-end grocery shops. They’re the drink of selection for influencers. You could possibly say these fizzy drinks are the buzziest drinks of 2025.

Prebiotic soda is gaining reputation as a substitute for common soda, which incorporates lots of added sugar. Steadily ingesting sugar-sweetened drinks like soda could also be related to weight acquire, weight problems, kind 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 comfortable drinks, plus it has sure gut-healthy elements. However is it actually higher? We checked in with a dietitian and the newest analysis to search out out.

<img loading="lazy" decoding="async" width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/10/protein-soda-trend-1024x683.jpg" alt="Dietitian Reacts to TikTok's New “Protein Soda” Trend | MyFitnessPal" class="wp-image-58802 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/10/protein-soda-trend-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/10/protein-soda-trend-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/10/protein-soda-trend-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/10/protein-soda-trend.jpg 1416w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may also like

Dietitian Reacts to TikTok’s New “Protein Soda” Pattern

What Makes a Soda Prebiotic?

Prebiotic soda is a carbonated comfortable drink that’s meant to imitate common soda. It incorporates prebiotics, that are parts of sure meals that your intestines can't totally digest. They act as diet 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 usually present in complete meals which are wealthy in fiber and good micro organism, together with:

Fruits

Greens

Complete grains

Beans

Legumes

Yogurt

Sauerkraut

In line with MyFitnessPal dietitian Katherine Basbaum, one of the best ways to get prebiotics and probiotics is thru complete meals like these.

However when you’re going to drink one among 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 nice micro organism develop and thrive in your intestine.

Key Elements in Prebiotic Soda

When looking for the best prebiotic soda, Basbaum says the elements listed under are among 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 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. In line with Basbaum, everybody has totally 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 relies 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 danger. “Sodas selling intestine well being will typically add apple cider vinegar to their formulations,” says Basbaum. “It doesn’t seem like dangerous,” Basbaum says.

In regards to the Skilled

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 contains 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 could 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 eat them moderately.

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 may also have added sugars.

Prebiotic Soda Professionals and Cons

Advantages

Prebiotic soda could also be a more healthy selection than common soda, particularly for folks making an attempt to chop again on sugar. Some potential advantages embody:

Decrease sugar and calorie content material

A attainable supply of fiber

A gut-health increase for individuals who tolerate added prebiotics effectively

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

Drawbacks

Prebiotic soda would possibly appear to be a sensible swap for sugary drinks, but it surely’s not with out its downsides. Some necessary issues to concentrate on embody:

It’s not a dependable supply of diet

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

Though it can provide some hydration, it’s not a complete substitute for water

Steadily Requested Questions (FAQs)

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

What is best, gut-healthy soda or food regimen soda? Prebiotic soda appears to be the more healthy selection of the 2. Basbaum says that food regimen sodas are non-nutritive, in order that they comprise no energy and provide no dietary worth. Then again, 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 could have, it’s necessary to examine the dietary information.

How a lot gut-healthy soda ought to I restrict myself to? Whereas there isn't a beneficial each 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 affords 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 food regimen, the higher selection will all the time be to get your prebiotics and probiotics from complete meals reasonably than soda,” Basbaum says.

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