Are Prebiotic Sodas For Real, and Which Should You Try?

Are Prebiotic Sodas Healthy?

The short answer is yes—prebiotic sodas can be healthier than regular sodas. “[Prebiotic sodas] are lower in sugar than traditionally sugar-sweetened drinks because they are sweetened with sugar substitutes,” Gomer explains. “They also contain a variety of other ingredients, including apple cider vinegar, herbs, botanicals, and minerals.”

Aside from prebiotic sodas, there are other “health” focused sodas, like healthy seltzers, sparkling waters, club sodas, and adaptogen sodas. Newer gut health drinks like R’s KOSO’s, a traditional Japanese drink, are gaining popularity as well

If you’re looking for a sugar-free option—you might want to look past prebiotic sodas, as these can contain a few grams of sugar. Sugar-free sparkling water may be a healthier option as they’re sugar– and calorie-free. (3)

Who Should Buy Prebiotic Sodas?

Anyone who wants to improve their gut health may wish to try prebiotic sodas. Prebiotic sodas can contain inulin, a type of prebiotic fiber. 

Aside from the gut health benefits of inulin, this prebiotic fiber may provide additional health benefits, such as: (4)

• Regulating lipid metabolism
• Weight loss
• Lowering blood sugar
• Reducing inflammation
• Reducing the risk of colon cancer
• Improving mineral absorption
• Improving constipation
• Relieving depression

But can you expect to get these results from drinking prebiotic sodas? We aren’t 100% sure.

“The true question is if sodas–and the prebiotics in them are truly going to have those beneficial health results,” Gomer says.

Let’s make it clear—you don’t actually need to drink prebiotic sodas to be healthy. A healthy, balanced diet will likely get all the prebiotics you need to support your gut health.

As we mentioned, prebiotics can be found in many foods you’re likely already eating, including whole grains, fruits, and vegetables.

“Along with the fiber naturally found in these foods, there are tons of other benefits nutritionally, including vitamins, minerals, and phytochemicals (those are the plant chemicals) that are known to prevent stroke, improve cholesterol, prevent heart disease, diabetes, and weight management,” Gomer explains.

Despite the benefits of prebiotics, not everyone should take them. 

“Those with SIBO (small intestinal bacterial overgrowth) and those following a low FODMAP diet should not consume inulin-containing products,” Gomer says. “Additionally, some folks may have a sensitivity to inulin–gas and bloating–from consuming these products.”

So are prebiotic sodas worth it? They can improve gut health, but as mentioned, they aren’t a must-have to add to your diet plan—so including them as a small part of your personal gut health plan is entirely up to you.