Pepsi is jumping on the prebiotic soda train, announcing that it will launch its own cola packed with prebiotics in the fall. This comes after PepsiCo bought prebiotic soda brand Poppi for $1.95 billion back in March. According to CBS News, Pepsi’s own functional soda will have 5 grams of cane sugar, 3 grams of prebiotic fiber, 30 calories per serving and no artificial sweeteners. It will be available in the flavors cola and cherry vanilla.
Along with the homemade healthy Coke trend and people’s increasing avoidance of artificial sweeteners like aspartame, this is yet another sign that the healthy beverage movement isn’t stopping anytime soon. However, the question remains: Are these “healthy sodas” that promise prebiotic fiber, low sugar and more actually healthy? This is what experts have to say.
What is in prebiotic soda?
Prebiotic drinks are having a hot moment. Coming alongside fast-growing brands like Poppi and Olipop, Coca-Cola launched a new prebiotic soda called Simply Pop. With five flavors based on natural ingredients, it might look like a healthy alternative to soda like Coke or Pepsi.
Other brands have also rushed to enter this growing market. Those include:
- Wildwonder
- Culture Pop
- Turveda
- Mighty Pop
- SunSip (from the kombucha brand Health-Ade).
David Clarke, a board-certified internist, gastroenterologist and president of the Association for Treatment of Neuroplastic Symptoms, explains, “Emerging ‘functional’ sodas attempt to redefine the category. Prebiotic varieties like Poppi and Olipop incorporate ingredients such as agave inulin and chicory root fiber, which theoretically stimulate beneficial gut bacteria. These beverages often contain fewer calories — 25 to 50 per can — and reduced sugar content — 4 to 7 grams — compared to traditional sodas.”
However, he adds, “Nevertheless, their health benefits remain uncertain.”
This was underscored by a recent lawsuit brought against Poppi. In Cobbs v. Vngr Beverage LLC (US District Court for the Northern District of California, 2024), a consumer brought a class action suit against the brand. The filing says that Poppi “only contains two grams of prebiotic fiber, an amount too low to cause meaningful gut health benefits for the consumer from just one can.” As Clarke explains, “Its two grams of prebiotic fiber per can fall short of the five-gram threshold required for measurable gut health improvements.”
Plus, these prebiotic soda options can come with drawbacks. Some contain apple cider vinegar, for example, which can be bad for your teeth due to its acidity. (While ACV can have some health benefits — as is evidenced by the number of drinks that include it — it’s best to brush your teeth after consuming it.)
Are Poppi sodas and similar brands actually healthy?
Prebiotic drinks are being propped up as a healthy alternative to soda. But are they? We asked some experts if this is really a healthy soda option.
Let’s review some of their responses here:
- Anastasiia Kaliga, nutritionist and biologist at the app Luvly, answered, “It depends on what we mean by ‘healthy.’ Compared to traditional sodas, which are loaded with sugar and artificial ingredients, prebiotic sodas seem like a better option.”
- Dr. Raphael Cuomo, a professor and biomedical scientist at the University of California San Diego School of Medicine and a clinical cancer epidemiologist, weighed in. He says, “From the perspective of preventing life-threatening diseases like cancer and heart disease, the key consideration is reducing intake of sugar. Some newer sodas are formulated with lower sugar and added fiber and so are a better option than traditional sodas. However, they should not be considered a health food.”
- Brian Bethke, founder of Bear Maple Farms, says, “We need more research. The benefits of eating whole-food sources of prebiotics are well-known, but there is a lack of peer-reviewed studies on prebiotic sodas. Plus, some sweeteners like stevia and erythritol may impact the microbiome in ways we don’t fully understand. Bottom line: It’s complicated.”
The key issue is that what’s marketed as a gut-healthy soda might not deliver the benefits you’d expect. The health benefits of prebiotics are well-documented (Health Effects and Sources of Prebiotic Dietary Fiber, 2018; Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications, 2019). However, many of these prebiotic soda options contain only trace amounts of these fiber-based nutrients. They really can’t measure up to the benefits you get from whole-food sources of prebiotics.
As Cuomo explains, “Prebiotic sodas may contribute small amounts of fiber, but they are not a primary source of meaningful prebiotic intake. A diet rich in vegetables, legumes and whole grains provides significantly greater benefits for gut health, which is linked to decreased risk of heart disease and several cancers.”
Dr. Amy Eloheim, a board-certified functional health practitioner, licensed holistic health practitioner and master herbalist, sums it up nicely: “A prebiotic soda can be a convenient way to support gut health, but it shouldn’t be your only source of prebiotics.”
What experts have to say about finding healthy soda alternatives
When you’re looking for a healthy alternative to soda, you can keep an eye out for certain things.
Amy Lee, medical nutritionist and founder of Nucific, suggests, “Read the ingredients word by word and look for buzzwords that reflect sugar. There are over 70 names for sugar that can be found in processed foods. Also, look for preservatives used to keep soda fresh and retain color to give it the desired look and a certain flavor. I personally am not a fan of artificial sweeteners but noticed a lot of that being added to replace processed sugars.”
Cuomo recommends avoiding artificial sweeteners altogether, along with “phosphoric acid, caramel coloring and preservatives, which may contribute to inflammation or metabolic disruption.” He adds, “Consumers should prioritize low sugar content, ideally under 5 grams per serving, and check for actual fiber content.”
Coca-Cola launched a new prebiotic soda, Simply Pop.
Clarke adds more specificity to what you should look for if you want your healthy soda to support gut health. “Check for specific fiber types (e.g., inulin, galactooligosaccharides [GOS]) and amounts. Brands advertising gut benefits should disclose fiber content prominently, ideally exceeding 4 to 5 grams per serving.”
Let’s distill that down into a checklist you can use as you shop for a healthy alternative to soda:
- Less than 5 grams of sugar
- Four or more grams of fiber, ideally with the specific types of fiber listed
- No artificial sweeteners
- No artificial coloring
- No preservatives
- No phosphoric acid
“Prebiotic sodas can be a fun and refreshing way to support gut health, but let’s keep it in perspective — they’re not a replacement for a high-fiber diet or a panacea for digestion,” Kaliga says. “Enjoy them as an occasional addition to your routine, but don’t rely on them as your primary strategy for improving digestion.”
How to make a healthy soda at home
That prebiotic soda you were thinking about picking up might not work wonders for your gut health. If you’re still searching for a better option, you can whip one up on your own. We tapped the experts to come up with some ingredients you can mix together to make a good alternative at home.
Soda water
Lee suggests starting with a base of soda water, to which you can add natural flavors. Since water is one of the nutrients the body critically needs, this helps your hydration levels. Clarke also points out that using unflavored sparkling water helps you avoid excess sodium and additives.
Prebiotic fibers
If you’re looking to make a gut-healthy soda, add prebiotic fibers. Eloheim suggests chicory or acacia fiber. Cuomo also recommends chicory root and says inulin works. Clark says resistant potato starch can also mimic commercial prebiotics.
If you don’t have any of those specific kinds of fiber on hand, Kaliga says you can use a bit of blended fiber-rich fruit like kiwi or banana.
Add enough to bring your homemade healthy soda to a meaningful amount of prebiotics. Aim for 5 grams or more.
Natural sweeteners
Plenty of natural sugar alternatives can sweeten your soda without harming your health. “Opt for 1 to 2 teaspoons of raw honey or maple syrup, which provide antioxidants and trace minerals without spiking glycemic levels,” Clarke suggests.
Citrus juice
Some fresh citrus juice, like lemon or lime juice, can flavor your healthy soda and deliver benefits. Cuomo says these introduce some antioxidants, which protect your cells.
Herbs and spices
Eloheim suggests adding herbs and spices like cinnamon or mint “to enhance flavor and digestion.” This can make your health soda taste more interesting without adding any excess sugar.
Kombucha
If you want to get some probiotic benefits with your prebiotic, Eloheim recommends adding a splash of kombucha to your drink. This introduces more “good” bacteria to support your gut health.
Roots
Several of our experts recommended adding ginger or turmeric. Cuomo says these ingredients will not only flavor your healthy soda but also deliver anti-inflammatory effects.
A sample healthy soda recipe
Clarke provided us with a sample recipe you can use to make a healthy alternative to soda at home. He says to combine:
- 8 ounces sparkling water
- 1 tablespoon lemon juice
- 1 teaspoon grated ginger
- 1 teaspoon honey
- A pinch of sea salt
He recommends a final step for added health benefits: “Ferment for 12 to 24 hours to cultivate probiotics.”
The bottom line
Healthy soda brands’ claims might be overhyped, especially when it comes to gut health. While prebiotic drinks can introduce some of these nutrients, they can’t compete with whole foods.
You might still want to enjoy prebiotic soda as a little treat — and a healthier alternative to traditional soda. To find the best one, make sure you read the label carefully. You want to see a lot of fiber and only a little bit of sugar.
But remember, as Clarke says, “Consumers should view these products as occasional supplements rather than substitutes for fiber-rich diets.”
