Prebiotic sodas are everywhere, promising the nostalgic taste of soda with less sugar—and a little something for your microbiome. But are they actually good for your gut?
What’s in the Can?
The big difference between these drinks and regular soda is sugar and fiber. One of the most popular brands contains 3 to 9 grams of fiber per can, depending on the formula, and about 2 to 5 grams of sugar. Fiber ingredients include cassava root fiber, acacia, guar, chicory root inulin, and Jerusalem artichoke inulin.
Compare that with a traditional soda containing roughly 39 grams of sugar and no fiber, and it’s easy to see the appeal.
But Does it Actually Improve Your Microbiome?
A recent pilot study compared a prebiotic drink containing 6 grams of fiber and 3 grams of sugar with traditional soda containing 39 grams of sugar. The prebiotic soda produced a smaller spike in blood glucose.
That’s good news—but hardly surprising. You’re comparing 3 grams of sugar with 39 grams.
What the study didn’t demonstrate was that prebiotic drinks improve your microbiome.
So I’d interpret the findings this way: If you’re going to drink soda (a questionable decision), a low-sugar soda with some added fiber is probably a better choice than a conventional sugar-sweetened soda. But there’s a big difference between a “less bad soda” and legitimate prebiotic good-for-your-gut effects.
Bottom Line
If a drink claiming to be prebiotic helps you replace a conventional soda, that’s a meaningful upgrade. But don’t outsource your microbiome to a beverage company.
Beans, greens, whole grains, nuts, seeds, fruits, and vegetables come with fiber plus thousands of other compounds that your microbes—and the rest of your body—need.
Drink the prebiotic soda because you enjoy it. Eat plants because you want to feed your gut. Don’t confuse the two.
