They are everywhere. Prebiotic sodas have resumed high -end grocery stores. They are the drink of choice for influencers. You could say that these soft drinks are the most buzzing drinks of 2025.
Prebiotic soda gains popularity as an alternative to ordinary soda, which contains a lot of added sugar. The frequent consumption of sugary drinks such as soda can be associated with weight gain, obesity, type 2 diabetes, dental cavities, and more (1).
Many people turn to optional prebiotic soda because it has less sugar and fewer calories than typical carbonated drinks, and has certain healthy ingredients in the intestine. But is it really better? We registered with a dietitian and the latest research to discover.
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What makes a soda prebiotic?
Prebiotic soda is a gas gas drink which is supposed to imitate ordinary soda. It contains prebiotics, which are components of certain foods that your intestines cannot completely digest. They act as nutrition for beneficial intestinal bacteria, helping these bacteria to grow and prosper (2).
Some prebiotic sodas are also probiotic, so they contain living microorganisms such as bacteria and yeasts. Prebiotics help nourish and feed probiotics (2).
Probiotics and prebiotics are generally found in whole foods rich in fiber and good bacteria, in particular:
- Fruits
- Vegetables
- Whole grains
- Beans
- Legumes
- Yogurt
- Sauerkraut
According to Myfitnesspal Dietician Katherine Basbaum, the best way to get prebiotics and probiotics is to make whole foods like these.
But if you are going to drink one of these sodas for intestinal health benefits, choose one that has both prebiotics and probiotics. “They team up in your system,” she says. Prebiotics feed probiotics, helping good bacteria to grow and prosper in your intestine.
Key ingredients in prebiotic soda
When looking for the good prebiotic soda, Basbaum says that the ingredients listed below are some of the most common in the healthy sodas in intestine. Although it is important to consider any individual sensitivity, they are all considered generally safe in moderation.
Inulin
Inulin is a popular prebiotic in healthy sodas in intestine. It is a starchy substance found in many different fruits, vegetables and herbs. Inulin is often in the form of chicory root extract when added to supplements and prebiotic sodas (3).
Although prebiotics are usually a good thing, it can irritate your stomach. According to Basbaum, everyone has different levels of tolerance to inulin and other fibers added in prebiotic sodas. “You could feel gas and bloating,” she says. How much you can tolerate depends on your body.
Apple cider vinegar
Because apple cider vinegar is fermented, it naturally contains probiotics. Research proving the advantages of apple cider vinegar is minimal (4), but for most people, moderate use seems to be a low risk. “The promotion of intestinal health of sodas will often add apple cider vinegar to their formulations,” explains Basbaum. “It doesn’t seem harmful,” says Basbaum.
About the expert
Katherine Basbaum, MS, RD is preservative of food data at MyFitnessPal. She obtained her master’s degree in nutritional communication from the Friedman School of Nutrition Science & Policy from Tufts University and completed her dietary internship in Uva Health, where she also works as a nutrition advisor for patients in cardiology.
Stevia and artificial sweeteners
If a prebiotic soda includes stevia or other artificial sweeteners in its list of ingredients, soda generally has a lower added sugar content – which is a good thing. Some studies even say that stevia itself can imitate a probiotic action on the intestine (5).
On the other hand, some people can be sensitive to stevia, and artificial sweeteners have been linked to various side effects (6). Learn to know how your body reacts to these additives and make sure you consume them in moderation.
Sugar added
Find a prebiotic soda that contains the lowest quantity of possible sugars. Even certain flavors of fruity soda that contain natural sugar from real fruits will also have added sugars.
Prebiotic advantages and disadvantages
Benefits
Prebiotic soda can be a healthier choice than ordinary soda, especially for people trying to reduce sugar. Some potential advantages include:
- Sugar and Caloi advice
- A possible fiber source
- An increase in intestinal health for those who tolerate the prebiotics added
Keep in mind, notes Basbaum, that the way these sodas work for you depends on your individual health objectives, your medical history and your tolerance.
Disadvantages
Prebiotic soda may seem an intelligent exchange for sugary drinks, but it is not without its drawbacks. Some important things to know understand:
- It is not a reliable source of nutrition
- It should not replace whole foods rich in fiber and probiotics
- Although it will offer a certain hydration, it is not a total water substitute
Frequently asked questions (FAQ)
What is the healthiest prebiotic soda on the market?
By analyzing the nutritional facts on a prebiotic soda, the healthiest option could be that with probiotics, fewer added sugars and certain prebiotics such as inulin.
What could be better, healthy soda or dietetic soda?
Prebiotic soda seems to be the healthier choice of the two. Basbaum says that dietary sodas are not nutritious, so they do not contain calories and offer no nutritional value. On the other hand, many healthy intestine sodas contain calories and have “certain potential for nutritional benefit”.
Is there a lot of difference in the nutritional value between fruity flavors and flavors inspired by soda?
It really depends. Whatever the flavor profile that a prebiotic soda can have, it is important to check the nutritional facts.
What amount of health soda should I limit myself?
Although there is no recommended daily limit, it is best to start with no more than one prebiotic soda per day. Evaluate the way your body reacts to soda before increasing your consumption.
The bottom line
Prebiotic soda offers some potential for nutritional benefits, but you shouldn’t count to increase your health. “Although these healthy sodas for the intestine can help compensate for a certain fiber deficiency in your diet, the best choice will always be to obtain your prebiotics and your probiotics from Whole Foods rather than soda,” explains Basbaum.
Consider prebiotic soda as an occasional upgrade – not a health drink. It is a more intelligent choice than sweet soda, but whole foods are always the ordeal for intestinal health.
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