Healthy Soda? Find Out If Prebiotic Sodas Are Right For You

by Raven Sinéad

Who ever thought healthy soda would be a thing? (My inner childhood is mind-blown.) Well, in recent years, the beverage industry has brought us a new soda sheriff in town, and these fizzy drinks claim to be a healthier alternative to traditional sugary sodas. But should prebiotic soda be the new one pop shop? Or just another carbonated can to kick to the curb? Read on to see if prebiotic sodas are right for you.

Health Claims of Prebiotic Sodas vs. Regular Sodas

Prebiotics (nondigestible fibers that feed the good bacteria in your gut) are like fertilizer for your gut’s garden.

The main selling point of prebiotic sodas (unlike regular soda) is that they, too, claim to promote a healthy gut. These claims are backed by the idea that the prebiotics in the soda can nourish the growth of good gut bacteria, thereby improving digestive health.

Regular sodas typically do not make health claims due to their well-documented negative impact on our overall health. 

Effective Ingredients in Prebiotic Soda 

The key to the effectiveness of prebiotic sodas lies in their ingredients. The sodas contain prebiotic fibers, such as inulin, chicory root, jerusalem artichoke, and cassava root. These fibers help fuel your gut, reduce inflammation, and regulate the bowels, preventing gastrointestinal issues like bloating and constipation.

Note that the specific ingredients and their proportions can vary between different prebiotic soda brands and formulations. When choosing a prebiotic soda, it’s advisable to review the ingredient list to ensure that it aligns with your dietary preferences and health goals.

Pros and Cons of Prebiotic Soda 

Everything comes with its advantages and (arguably) disadvantages. Here are a few pros and cons of drinking prebiotic soda:


  • Gut Health Benefits: Supports a healthier gut microbiome by providing nutrients for beneficial bacteria.
  • Reduced Sugar Content: Typically contains less sugar than regular sodas, making them a healthier choice for those concerned about sugar consumption.
  • Digestive Support: Aids in digestion by potentially reducing gastrointestinal issues, improving digestive function
  • Supports Weight Loss: Can help you feel fuller longer, maintain portion control, and prevent overeating and bloating
  • Reduced Artificial Ingredients: Most use natural sweeteners and ingredients (vs artificial) and are free from chemical additives 
  • Other health benefits: Can help lower cholesterol, maintain blood sugar levels, and support immune function


  • Cost: Known to be more expensive than regular soda due to added health benefits
  • Taste: May not be as appealing (as traditional soda) or may take time to adjust to, as it tends to have a more earthy, natural flavor with possible aftertaste due to natural ingredients 
  • Overconsumption: Although a healthier option, drinking excessively may contribute to bloating, diarrhea, and unnecessary calorie intake.
  • Individual Responses: May have reverse effects on gut health depending on the health of the individual; results may vary from person to person (may cause cramping or worsen symptoms of IBS )

Suggested Alternatives

If prebiotic sodas don’t check all the boxes for you or simply aren’t your preference, there are several alternatives to consider for promoting gut health and other health benefits. Here are a few:

Fiber-rich foods: Whole grains, fruits, green vegetables, and legumes (e.g. chickpeas, oats, apples, soybeans, kidney beans, asparagus, cherries, and bananas) These foods will outperform prebiotic sodas any day. 

Probiotic Foods: Incorporate foods rich in beneficial bacteria like yogurt, sourdough bread, kefir, pickles, kimchi, sauerkraut, kombucha, and certain aged cheeses into your diet. 

Max Hydration: Staying hydrated is fundamental to overall health. Opt for water (sparkling is fine also), herbal teas, or infusions as your primary beverage choices (cucumber pineapple water is my personal fave).

The takeaway: Prebiotic sodas offer a unique twist on traditional carbonated beverages and can be a step in the right direction for those looking to make healthier drink choices. However, it’s important to remember that they are not a magic pill (or pop, rather) for perfect health and should not be used to replace a healthy, well-balanced diet.