What Are Prebiotic Sodas, And Are They Healthy?

Prebiotic sodas are exploding in popularity, suddenly flooding the shelves of grocery stores and tempting us with promises of improved gut health. Brands like Olipop, Poppi, and Popwell are marketing themselves as a gut-friendly alternative to traditional sugary drinks, but are they really?

The short story is that prebiotic sodas are definitely a step up from full-sugar sodas and can be a decent way to boost your fiber intake, but they're not a substitute for a diet rich in whole foods, fruits, and vegetables.

Understanding Prebiotics and Probiotics

To understand the health claims, we first need to clarify the difference between prebiotics and probiotics:

• Probiotics: These are live microorganisms (like bacteria and yeast) that, when consumed in adequate amounts, confer a health benefit on the host. Think of them as the beneficial bacteria themselves. You find them in foods like yogurt, kimchi, and kombucha.
  

• Prebiotics: These are specialized types of dietary fiber that human cells can't digest. Instead, they travel to the large intestine where they selectively feed the beneficial probiotic bacteria already living there. Think of them as food for your gut bacteria. Common sources include chicory root, inulin, and fructans.

What's in a Prebiotic Soda?

Prebiotic sodas are essentially sparkling beverages that have been fortified with a source of prebiotic fiber, often chicory root inulin or a similar plant fiber.

Here's a breakdown of what you'll typically find:

• Carbonated Water: The base of any soda.

• Sweeteners: They are generally much lower in sugar than regular soda (often less than 5g), using options like stevia, monk fruit, fruit juice, or erythritol.

• Prebiotic Fiber: The key selling point, usually 2g to 9g per can.

• Flavorings: Natural flavors and juices to give them their soda-like taste.

The Potential Health Benefits

The core benefit of these drinks stems from the added prebiotic fiber:

• Gut Microbiome Support: By feeding your beneficial gut bacteria, prebiotics help the good guys thrive, which can contribute to a more diverse and balanced microbiome.

• Digestive Regularity: Fiber intake, in general, can help promote regular bowel movements and prevent constipation.

• Improved Satiety: Fiber can help you feel fuller for longer, potentially aiding in weight management.

• Lower Sugar Alternative: They are undeniably a healthier option compared to traditional sodas that can contain over 40g of added sugar per can.

Considerations

While the benefits sound great, there are a few important caveats to keep in mind:

The prebiotic fiber in these sodas is beneficial, but you can—and should—be getting it from whole foods that come packed with other essential nutrients. Excellent sources of prebiotics include: Garlic, onions, asparagus, bananas, oats, and apples. Hartford Hospital has a more complete list of natural fiber sources and more info about prebiotic fiber.

Another consideration, according to Cleveland Clinic: If your gut isn't used to a high fiber intake, suddenly introducing 5-9g of highly fermentable fiber (like inulin) can lead to unpleasant side effects such as bloating, gas, and abdominal discomfort. It's best to increase your fiber intake gradually.

Also, while low-sugar is a plus, these drinks often rely on alternative sweeteners like stevia, erythritol, and monk fruit. The long-term effects of high consumption of these sweeteners on gut health and metabolism are still being researched.