Do Prebiotic Sodas Actually Offer Health Benefits?

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In recent years, the beverage industry has seen a surge in “functional” beverages, with prebiotic sodas emerging as a popular trend. Marketed as a gut-friendly alternative to traditional soft drinks, these beverages claim to offer health benefits while satisfying consumers’ cravings for a sweet and fizzy drink. But do prebiotic sodas truly offer any purported benefits, or are the claims mainly a clever marketing tactic designed to take advantage of the gut health craze?

To evaluate the potential benefits of prebiotic sodas, it’s important to understand what prebiotics are. Prebiotics are types of dietary fiber that feed the bacteria in our gut. The main source of fiber in a healthy diet come from fruits and vegetables and a wealth of studies have demonstrated health benefits of such a diet like the Mediterranean diet. A large fraction of dietary fibers are not digestible by humans but serve as food for our gut microbiome, potentially promoting the growth of beneficial bacteria. This in turn may help with gut-related conditions like constipation and irritable bowel syndrome (IBS) and be beneficial for brain health. However the current evidence for IBS provides mixed findings.

“…an increase in prebiotic fiber may promote healthier dietary choices.”

Additionally, one study found that people who ate 30 grams of inulin, a prebiotic found in onions, leeks, artichokes, and bananas, daily for two weeks were more likely to choose lower-calorie foods and had less activation in their brain’s reward network, a part of the brain which drives our appetite and food cravings when shown high-calorie foods. These findings suggest that an increase in prebiotic fiber may promote healthier dietary choices.

“….the actual benefits of the great majority of prebiotic sodas for gut health are likely minimal or non-existent.”

Prebiotic soda manufacturers typically add small amounts of prebiotic fibers like inulin or chicory root fiber to their products along with natural sweeteners and flavors to create a beverage that tastes similar to traditional soda but with purported gut health benefits. While the idea of a healthier soda is appealing, the actual benefits of the great majority of prebiotic sodas for gut health are likely minimal or non-existent.

Most prebiotic sodas contain only small amounts of prebiotic fiber, far less than what’s found in whole foods like fruits, vegetables, and whole grains. There’s limited research specifically on prebiotic sodas and their effects on gut health. Most studies on prebiotics involve higher doses and more concentrated forms than what is found in these beverages. Compared to the study that tested 30 grams of inulin a day, for example, these sodas typically only contain 2 grams.

“…a healthy gut microbiome depends on a variety of factors…”

A healthy gut microbiome depends on a variety of factors, including a diverse diet, regular exercise, and stress management. Consuming a prebiotic soda is unlikely to have a significant impact in isolation. Unfortunately, the belief that these prebiotic sodas are health promoting might lead some consumers to drink them more frequently than they would regular soda, potentially negating any marginal benefits due to overconsumption of sugar or non-nutritive sweeteners.

“A can of traditional coca cola has 39 grams of sugar, while a can of prebiotic soda typically contains around 5 grams of sugar.”

While prebiotic sodas may not be as gut healthy as they are often marketed as, they can still be considered a step up from conventional sodas. Many prebiotic sodas use natural sweeteners or have reduced sugar content compared to traditional soft drinks, which can help reduce overall sugar intake. A can of traditional coca cola has 39 grams of sugar, while a can of prebiotic soda typically contains around 5 grams of sugar.

These soda alternatives also often contain more natural alternatives to artificial flavors, colors and preservatives making them an overall healthier option. The major benefit is that for some consumers, prebiotic sodas might serve as a transitional beverage, helping them move away from high-sugar soft drinks. Ideally these “healthier” sodas would be viewed as an occasional indulgence and not as a substitute for options like water and unsweetened tea.

We don’t want to forget a noticeable exception to this critical assessment, which is an innovative fiber drink developed by the company One Bio, which contains up to 20 grams of fiber in a 12 ounce can. The company has built a unique, growing and proprietary catalog of plant fiber compositions which they call Glycopedia from which they select a range of fibers and put them into sugar- and sweetener-free, colorless and naturally flavored sodas.

“…they can be viewed as a marginally healthier alternative to traditional sodas.”

While currently available prebiotic sodas are unlikely to provide significant gut health benefits, they can be viewed as a marginally healthier alternative to traditional sodas. Consumers should approach these beverages with realistic expectations and not rely on them as a shortcut to improved gut health.

For those truly interested in supporting their gut microbiome, focusing on a varied, fiber-rich diet with plenty of fruits and vegetables and minimally processed foods is far more effective than relying on prebiotic sodas. Additionally, incorporate daily exercise and stress management techniques and prioritize high quality sleep.

Fiona Riddle is a Certified Health Coach with a degree in Psychology from UCLA. She is passionate about a holistic approach to health when working with her private coaching clients. She is an avid cook, constantly creating and sharing new recipes on her Instagram (@feelgoodwithfi) to showcase simple clean home cooking.

This article was reviewed and approved by Emeran Mayer, MD