Consumers are clearly craving something. Trends like homemade healthy Coke and an increasing number of healthy sodas on the market highlight this desire. People want to enjoy the treat-yourself mentality of a soda. But they want to do that without the serious health drawbacks of excess sugar or artificial sweeteners like aspartame.
Enter: prebiotic soda. Brands have been rushing to offer these purported gut-healthy soda options. Players like Olipop and Poppi have gained notoriety and established soda makers like Coca-Cola have also entered the fray.
It’s not surprising, given the growing consumer interest in healthy sodas. According to data from Tastewise, a generative AI consumer insights platform for the food and beverage industry, prebiotic sodas have seen a 39% year-over-year increase in consumer interest across social media and online searches.
As you see more of these products hit shelves, you’re probably wondering: are they really good for you? Let’s explore if these prebiotic drinks are actually the healthy alternative to soda that they claim to be.
Popular prebiotic sodas
Coca-Cola’s new prebiotic soda, Simply Pop.
Coca-Cola Company
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
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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
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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.”
