Do Prebiotic Sodas Actually Do Anything?
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
The soda aisle has changed significantly over the past few years. Old brands have expanded their portfolio, and some sodas have been pulled from shelves entirely (R.I.P. Sierra Mist). But the clearest sign that the market has shifted is the rise of prebiotic sodas.
It started with a few cans at high-end grocery stores. Then a couple targeted Instagram ads showed up on our feeds. And now you can find functional soda virtually everywhere.
Brands like Poppi, Olipop, and Mayawell all feature buzzwords like adaptogens, prebiotics, and botanicals that reportedly improve our gut health. Those benefits, along with fewer calories and less sugar, have led to many consumers dubbing them as “healthy” sodas.
But do these trendy supplements have enough of a positive impact to be called "healthy"? How much does drinking prebiotic soda improve our digestive health? We chatted with food scientist and professor at Drexel University, Dr. Rosemary Trout, to demystify these drinks.
What Are Prebiotics, Anyway?
You might be used to seeing probiotics in the supplement aisle or in foods like yogurt and kimchi. These beneficial microorganisms are aptly named because they improve the amount of “good bacteria” in your digestive system.
So you might be scratching your head trying to decipher what prebiotics do. Despite the similar name, prebiotics aren’t microorganisms at all.
"Prebiotics are nondigestible compounds added to food that are selectively beneficial for particular bacteria found in the gut,” Trout says. "It’s different from probiotics, which are actual bacteria added to food.”
Prebiotics effectively fuel the good bacteria so it can do its job and can be found in many types of food. Many brands of prebiotic sodas incorporate these compounds using a type of ingredient called inulin.
Inulin is a polysaccharide that works as a form of fiber. Depending on the can you’re drinking, the inulin can come from sources like agave, chicory roots, and sunchokes.
"Inulin is a mixture of linear fructose polymers (repeating units of fructose) with a glucose molecule at the end,” Trout says. And because inulin is made up of sugar, it also serves as a mild sweetener that contains low or no calories.
What Are The Benefits?
Consuming prebiotics, and dietary fiber more generally, offers benefits for your digestive health. A healthy gut microbiome can help reduce abdominal pain, bloating, and gas. And, according to Trout, supplementing your diet with fiber has a larger impact on your overall health. "Fiber is good for gastrointestinal health, cholesterol management, it slows glycemic rise in your blood, and can also make you feel fuller longer,” she says.
But, depending on the state of your digestive system, a sudden influx of fiber from drinking large quantities of these sodas might trigger some adverse effects. Registered dietitian Lauren Manaker warns that “if a person isn't used to consuming certain quantities of fiber or probiotics, they may experience some unwanted side effects, which can include diarrhea, bloating, and gas.”
This laxative effect was notably used as a controversial weight loss fad dubbed the Olly-Poppi diet. (We’re not going to unpack all the reasons why you shouldn’t try it, but you can read more about it here.)
Are These Sodas Actually “Healthy”?
Compared to legacy soda brands, one could argue that prebiotic soda is a better-for-you option—but it’s not because of the prebiotics. Instead, nutritionists cite the lower levels of sugar as the primary reason.
Even still, it’s worth double-checking the ingredients on the label. Some varieties of prebiotic soda still have artificial ingredients and sugar alcohols that undermine the other benefits.
If you’re a regular soda drinker and want to opt for a less sugary, less caloric option, some prebiotic sodas might be a good replacement. But that doesn’t mean they should be your go-to source for dietary fiber.
"Many types of fiber are prebiotic, so it’s not necessary to get fiber from these novel sodas, tasty as they may be,” Trout says. "You can get fiber in many fruits and vegetables and whole grains, or as an added supplement to your diet.”
You Might Also Like
