If you’ve been browsing the beverage aisle, you may have noticed something new next to soft drinks. Prebiotic and probiotic sodas are popping up, adding a gut health twist to your everyday bubbles.
And they’re growing more popular by the day. In 2023, the prebiotic and probiotic beverage market hit $443 million. Sales keep climbing as people swap sugary sodas for what seems like healthier options [1].
But are they good for your gut—or clever marketing? Let’s take a closer look.
What are prebiotic and probiotic sodas?
Prebiotic and probiotic sodas are drinks crafted to support your gut health.
- Prebiotic sodas contain plant-based fibers that feed beneficial bacteria in your gut.
- Probiotic sodas include live bacteria like those found in fermented foods - including yogurt and kefir.
In short, prebiotics nourish good bacteria, while probiotics add more. Both aim to support a balanced gut.
Which brands are leading the way?
Prebiotic soda
- Olipop: 9 grams of plant-based fiber from chicory root, Jerusalem artichoke, and cassava.
- Poppi: Tangy apple cider vinegar mixed with prebiotic agave inulin, sweetened with organic cane sugar.
- Turveda: Ayurvedic herbs and adaptogens (like ashwagandha) paired with chicory root prebiotics, sweetened with monk fruit extract.
Probiotic soda
- Culture POP: Fruit juice with live Bacillus subtilis bacteria and herbal ingredients like turmeric and cayenne, no artificial sweeteners.
Two-in-one: Prebiotic and probiotic soda
- Wildwonder: Chicory root and Jerusalem artichoke prebiotics, live B. subtilis strains (1 billion CFUs per serving), ginger, and turmeric, sweetened with monk fruit extract.
Ingredients you’ll often see on the label
Here’s a closer look at key ingredients with some research for context:
Prebiotic sources
- Chicory root is a rich source of fiber, with 68% of inulin [2]. Inulin helps grow beneficial bacteria like Bifidobacterium and Lactobacillus that make short-chain fatty acids (SCFAs) [3],[4]. SCFAs help reduce gut inflammation and strengthen the gut barrier. They may even improve your body’s response to insulin [5]–[7]. Chicory inulin fibers help support regular bowel movements, making them promising for constipation and irritable bowel syndrome [8].
- Jerusalem artichokes contain high levels of non-digestible plant sugars called fructooligosaccharides (FOS). These fructans may help Bifidobacterium bacteria grow in an inulin-rich environment [9].
- Apples and apple-based products are full of pectin, a prebiotic fiber. Apple pectin may help friendly bacteria like Akkermansia and Lactobacillus grow [10]. It also helps bacteria like Blautia, Eubacterium, and Dialisterbacteria to lower gut inflammation in people with inflammatory bowel disease (IBD) [11].
- Cassava root is high in resistant starch, a carbohydrate you can't digest. Resistant starch may help gut health by supporting the growth of beneficial bacteria like Bifidobacterium and Akkermansia [12].
Probiotic strains
- Bacillus species, especially B. subtilis, is one of the most common probiotics in this market. If you take it daily, it may help reduce abdominal bloating and gas [13]. Its antioxidant properties offer antimicrobial and antiviral benefits [14]–[16]. B. coagulans also help beneficial bacteria grow. A plus in key ways. It inhibits harmful microbes and supports immune function by stimulating cytokine activity and making SCFAs [17].
- Lactobacillus like L. rhamnosus, L. casei, and L. helveticus support your immune system by releasing anti-inflammatory compounds. Namely, cytokines and macrophages that help fight opportunistic bacteria [18]. This species also makes antimicrobial peptides like bacteriocins — which help keep pathogens like E. coli and S.aureus from growing [19].
- Bifidobacterium can stimulate the protective antibody Immunoglobulin A (IgA), even in infants [20]. A mice study showed that B. bifidum reduced gut inflammation caused by rotavirus infections [21]. Bifidobacterium helps strengthen the gut barrier in a number of ways. It tightens cell connections, increases mucus production, and aids cell repair, which may help reduce inflammation [22].
The benefits they promise
Brands claim their prebiotic and probiotic sodas aid digestion, promote blood sugar balance, and support overall gut health. While the ingredients may support these functions, scientific evidence specific to these sodas is limited.
Still, the ingredients in prebiotic and probiotic sodas may impact your gut health in several ways. Prebiotic fibers, like those from chicory root, make their way to your large intestine. Once there, they become food for beneficial gut bacteria, helping them thrive.
If the beneficial bacteria in probiotic drinks survive the journey, they may help balance your gut microbiome and make compounds like SFAs that support digestion.
Here are a few attributes you may see.
- Balances the gut: Prebiotics in these sodas may help support the growth of beneficial bacteria like Bifidobacteria and Lactobacilli, which have many gut health and immune system benefits [23], [24].
- Cuts sugar load: Most prebiotic and probiotic sodas contain much less sugar than traditional soft drinks. Cola has around 39g of sugar per 12 oz. can. A prebiotic or probiotic soda has less than 5g. Studies suggest choosing low-sugar options may help lower the risk of diabetes and liver cancer [25]–[27].
- Improves digestion: Many prebiotic and probiotic sodas claim to reduce bloating. Or promise regular bowel movements. From regularity to consistency, clinical trials show that FOS in Jerusalem artichokes may help your bowel movements. And potentially reduce the pain associated with constipation [28]. A meta-analysis concluded that probiotics are effective in reducing GI symptoms in IBS patients. It may help prevent diarrhea linked to antibiotics, as well [29].
- Supports overall health: Dietary fiber may help lower your blood sugar and improve insulin sensitivity by slowing how glucose is absorbed [30]. It may also help lower cholesterol in two ways: by blocking cholesterol absorption and by promoting gut bacteria that remove bile acids, which can increase cholesterol. It also helps make SCFAs, like propionate, that reduce cholesterol production in the liver.
Downsides to know before you sip
What are the potential drawbacks of prebiotic and probiotic sodas? Here are the top ones to consider:
- Sweeteners: Some prebiotic and probiotic sodas use sweeteners to keep the sugar content low while giving you a jolt of sweetness. Studies on the effects of sweeteners like saccharin, sucralose, aspartame, and stevia have mixed results [31]. Some clinical trials found that saccharin and sucralose can alter gut bacteria and impair glucose tolerance. Others report no significant changes. How your gut microbiome responds to sweeteners is unique to you.
- Natural flavorings used in some sodas can be misleading [32]. Although their origins are organic, sometimes they’re processed with added chemicals. Natural flavors can be more like their artificial counterparts than you might think. Most food labels don’t call this out. To avoid these additives, stick to fresh or frozen whole foods when possible.
- Carbonation side effects: Research shows that carbonated water can negatively impact your teeth [33]. The risks increase in sodas and carbonated beverages with citric acid and sugar. Several studies found that acids and sugars in soft drinks can damage tooth enamel (outer layer) and lead to cavities [34]. Carbonated beverages may also cause heartburn [35].
- IBS-related issues: Prebiotic sodas may trigger symptoms like bloating in people with irritable bowel syndrome. This occurs when the gut lacks the specific species of bacteria that are able to process these fibers properly. Without them, fibers may ferment in the gut, leading to discomfort or making your existing symptoms worse. If you have IBS, check with your healthcare practitioner before adding these drinks to your routine [36].
- If you're pregnant, it's best to be cautious with probiotic supplements [37]. It's unclear whether probiotics contribute to the risk of preeclampsia, but some evidence suggests they may not be right for everyone. That’s especially true if you have preexisting health conditions. Check with your healthcare practitioner to see what’s best for you.
Other bubbly options for a gut-healthy boost
Still on the fence about prebiotic and probiotic sodas? Worry not—there are plenty of other natural swaps with fizz that have been around for ages:
- Water kefir is made by fermenting water, sugar, and fruit with kefir grains. It has a light, bubbly taste and can promote the growth of probiotics like Bifidobacterium [38]. It's dairy-free, low in calories, and supports digestion and immunity by producing short-chain fatty acids (SCFAs) and compounds like interleukins that help regulate inflammation.
- Milk kefir is a slightly fizzy, creamy drink you can enjoy on its own or in a smoothie. This popular probiotic treat contains more bacterial species than yogurt. Made by fermenting milk with kefir grains, it’s high in Bifidobacterium, Lactobacillus, and probiotic yeasts like Saccharomyces boulardii. Drinking kefir can help keep things moving through your digestive tract [39],[40].
- Kombucha is a fermented tea made with a SCOBY (a mix of lactic acid bacteria and yeast). It has a tart, slightly vinegary taste and is full of beneficial bacteria like Lactobacillus, Bifidobacterium, and Bacillus that promote SCFA production [41]. Animal studies show it may help reduce the risk of liver and heart diseases [42],[43].
- Tepache is a traditional Mexican drink made from pineapple rinds, sugar, and spices like cinnamon. It has a sweet-tart flavor with a hint of spice and is fermented for a couple of days. It contains a large population of lactic acid bacteria like Lactobacillus, which is known for its ability to regulate immune response and maintain gut integrity [44].
A heads-up: there are natural sugars in these drinks. It’s always a good idea to keep tabs on how much sugar you’re taking in.
Your gut health beyond beverage trends
Prebiotic and probiotic sodas are an interesting alternative to regular sodas, offering a bit less sugar and some gut-friendly ingredients. But while they’re fun, it’s important to remember that many of the health claims are unproven.
These bubbly drinks, along with kombucha and water kefir, are good ways to support digestion. But they shouldn’t replace the prebiotic and probiotic whole foods that help your gut thrive.
So, read those labels, make healthy choices whenever possible, and make gut health a part of your routine. An Adult Gut Health Test can give you science-based insights and, if needed, a plan to bring your gut microbiome into balance.
