Is There Such a Thing as Healthy Soda?
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Fact checked by Nick Blackmer
Key Takeaways
New “healthy soda" products like Poppi and Olipop are sometimes branded as being good for your gut health.
Experts say they can only be considered “healthy” when compared to traditional sodas.
Though some “healthy sodas” contain prebiotics, the type used in the beverages may actually cause mild gastrointestinal issues in some people, and it’s important to get enough fiber from dietary sources, experts said.
Many people have traditionally viewed soda as their guilty pleasure, but newer items on the market—like Olipop and Poppi drinks—are being branded as healthier alternatives to products like Coca-Cola.
Some of these products contain a type of fiber called prebiotics and are thus advertised as good for gut health. Additionally, some have fewer calories and sugar than traditional sodas.
Though many consumers are swapping out their Coca-Cola cans for new options, the question remains whether these so-called “healthy sodas” are truly healthy.
“These healthy sodas are often super expensive, and some of the claims they make—around weight loss, skin health, and gut health—are largely unproven,” Abby Langer, RD, a Toronto-based dietitian, told Verywell. “I don’t recommend these sodas because we know that a varied diet high in plant fiber is the gold standard for gut health. Why recommend a product whose benefits aren’t conclusive?”
That said, compared to older soda brands, they might be a healthier alternative. “They are definitely better than traditional soda,” Lisa Ganjhu, DO, a gastroenterologist at NYU Langone Health, told Verywell.
In addition to containing prebiotics, the newer healthy soda options usually have less sugar and calories, Julia Zumpano, RD, a dietitian at Cleveland Clinic’s Center for Human Nutrition, told Verywell.
Related: What Are Prebiotics?
Are There Any Proven Benefits of Healthy Soda?
Prebiotics aren’t bad for you, in general. “Prebiotics feed the good bacteria in your gut, [and] they are very important,” Zumpano said. Fiber also can aid in lowering cholesterol, blood sugars, and weight loss [or] management.”
But the type of prebiotic included in some healthy sodas may not be beneficial—and, in fact, may come with downsides. “The prebiotic in these sodas is usually inulin, a plant fiber that passes into the intestine where it’s fermented,” Langer said. “As a dietitian, I wouldn’t recommend using inulin as your primary source of fiber—not only can it cause a lot of gas, but it’s not the same as an insoluble fiber.”
Insoluble vs. Soluble Fiber
Insoluble fiber—found in whole grains, root vegetables, and beans—can bulk up one’s stool and help food pass through the gut more easily. On the other hand, soluble fiber—found in some grains, legumes, seeds, and various vegetables—can slow down digestion.
It’s important to try to get fiber from other sources; Zumpano said: “The [healthy sodas] that offer prebiotics, probiotics, and fiber can aid in a healthy gut if you struggle to get these in through your diet, but it is ideal to get these from” whole, unprocessed foods. In other words, you shouldn’t be relying on healthy sodas to get your recommended fiber intake unless other options—like a balanced diet—aren’t available to you.
Prebiotics are found in a range of foods, including whole grains, fruits, and vegetables, Langer added.
If boosting your gut health is one of your goals, there are loads of other tried and true options aside from turning to healthy sodas,” Ganjhu said, including:
Avoiding charred meats
Avoiding eating right before bed
Avoiding simple carbs and sugar
Eating whole, unprocessed foods, lean protein, healthy fats, and complex carbs
Exercising
Getting adequate sleep (seven to nine hours a night)
Getting at least 64 ounces of water each day
Minimizing alcohol use
Related: Prebiotic vs. Probiotic vs. Postbiotic: Chart and Gut Facts
How Do Healthy Sodas Stack Up Against Their Competitors?
Though healthy sodas are not health products that are essential in a well-balanced diet, experts say they’re better than regular sodas by many metrics.
“Soda is basically flavoring, high fructose corn syrup, water, and other stabilizing agents,” Ganjhu said. “By comparison, Poppi, for example, is basically apple cider vinegar, [the prebiotic] inulin, [and] water—all agents to support a healthy gut.”
Twelve-ounce cans of traditional sodas like Coke and Pepsi have about 140 to 150 calories, 39 to 41 grams of sugar, and zero grams of fiber, Zumpano said; newer alternatives like Poppi or Zevia may have something like zero to 35 calories, zero to five grams of sugar, and anywhere from zero to nine grams of fiber, she added.
Traditional Soda
140–150 calories
39–41 grams of sugar
0 grams of fiber
'Healthy' Soda
0–35 calories
0–5 grams of sugar
0–9 grams of fiber
The question of whether healthy sodas are healthy depends on what you’d be eating or drinking instead of them, experts explain. In and of themselves, they don’t boast substantial benefits.
“I think these products are all the hype, but in some cases they still have added sugars and sweeteners which can increase cravings for sugar,” Zumpano said. “Some of these products are new to the market, so we do not know much about their long-term use or side effects.”
Compared to alternatives that are high in sugar, they might be slightly better for you, but they shouldn’t replace a fiber-rich diet, Langer said.
Though they may not be as harmful as traditional sodas, healthy sodas shouldn’t replace substances like water. “If they are well-tolerated and do not cause increased sugar cravings, I believe it is safe to consume one can per day,” Zumpano said.
If you develop gastrointestinal issues—such as gassiness—it’s worth avoiding healthy sodas until you can determine what’s causing them. Experts like nutritionists or dietitians can help you get to the root of your problems and recommend other products that might work if healthy sodas are hard on your stomach.
What This Means For You
Many people are swapping their traditional sodas for healthy soda alternatives, such as Poppi or Olipop. Products made by these brands are sometimes marketed as better than options like Coca-Cola. Some also contain prebiotics that are said to be good for the gut. While they may be better than traditional sodas—in terms of sugar and calories—these products are not “healthy,” experts said. Though prebiotics are good for you, it’s important to try to get them through a balanced diet rather than through healthy sodas.
Read the original article on Verywell Health.
