Can sodas promote a healthy gut?

Almost everyone thinks sodas are not good for your health.  Sweetened sodas are loaded with added sugar and low-calorie sodas use artificial sweeteners which many people try to avoid.  But there are new sodas on the market being advertised as good for your gut.  What are these sodas and why are people drinking them for a healthier gut?

What are the new sodas promoting gut health?

Two types of sodas are being marketed. 

• Prebiotic Sodas:  Prebiotics are mainly fiber that feed our healthy gut bacteria.  Two brands of prebiotic sodas are Poppi and Olipop.  On the Olipop can it states, “Supports Digestive Health”.  The prebiotic fibers in Olipop include cassava root, chicory root, Jerusalem artichoke, guar fiber, and Nopal cactus.  Olipop also contains Calendula Flower for its lutein, beta-carotene and flavonoids.    

• Probiotic Sodas:  Probiotics are healthy bacteria usually found in foods like yogurt but now manufacturers are adding them to soda.  Probiotics are “good” bacteria the promote a healthy gut.  Two sodas containing probiotics are Humm Probiotic seltzers and Culture Pop sodas. 

What are the potential health benefits of these sodas?

• Less added sugar: A can of Coca-Cola has 39 grams of added sugar or 156 sugar calories.  A can of Black Cherry Culture Pop has 45 calories with no added sugar.  Even lower in added sugar is Humm Probiotic Seltzer with zero calories and zero added sugar.  (See: Is Hidden Sugar Sneaking Into Your Diet? )    
• Fiber:  Most Americans do not consume the recommended grams of fiber each day.  NIH reports that the average American consumes only 15 grams of fiber a day.  USDA recommends for adults up to age to 50, women need 25 grams of fiber and day and men 38 grams a day.  Women over 50 about 21 grams a day and men 30 grams a day.  A can of Poppi provides 2-3 grams of fiber and 5 grams or 20 calories from sugar.  (See:  Eat More Fiber for a Healthy Heart )  
• Gut Health:  Both prebiotics and probiotics and contribute to a healthier gut bacteria.  As noted above, healthy bacteria in probiotics can improve or restore the balance of your gut flora.  Prebiotics are really the food the good bacteria eat so they can grow and thrive.  Basically, probiotics introduce good bacteria into your gut, while prebiotics feed those good bacteria and help them flourish. 

What are the potential downsides: 

• Gut Health:  Poppi’s cans used to say, “Be gut healthy” but this was removed after a class-action lawsuit last year.  A consumer sued the company claiming “its products don’t improve gut health as much as their marketing suggests”.  Poppi drinks do provide fiber but only about 2 grams per can and the consumer claimed this wouldn’t provide any real benefit.  Poppi cans now say, “Prebiotic Soda”.  Olipop cans say, “Supports Digestive Health”.  
• Digestion Discomfort:  Adding in more fiber can lead to a “bubble gut” as my daughter calls it, with bloating and gassiness. Some people experience diarrhea.  Even small increases in fiber of 2.5 to 10 grams can lead to GI issues for some people.  When adding fiber to your diet, do so slowly to help avoid “bubble gut”.  Jill Carnahan, MD advises those with IBS or IBD may want to avoid drinks with added fiber. 
• Scientific Evidence is Limited: The long-term health benefits of these sodas are still being studied.  More research is needed to determine their effectiveness. 
• Fiber content varies: Be sure to check out the fiber content on the ingredient label.  Olipop at 9 grams of fiber per can has a much higher fiber content than Poppi at 2 grams of fiber per can.
• Sweeteners: Some brands use artificial sweeteners while others do not.  Artificial sweeteners also have implications for gut health as reported in Nature. 

How many prebiotic sodas should you drink in one day?

Because some prebiotic sodas have a lot of fiber, drinking one or more can lead to “bubble gut”.  Some are recommending limiting these sodas to once per day. 

In conclusion, while soda has long held a reputation for being a nutritional no-no, the emergence of prebiotic and probiotic varieties is shaking up that narrative. These gut-friendly sodas may offer some benefits – from added fiber to fewer calories and healthier bacteria—but they are not miracle drinks.  As with any health product, the details matter: ingredients, fiber content, and your own digestive tolerance all play a role.  For some, a can of Olipop or Humm might be a tasty step toward better gut health; for others, it could mean unwanted bloating.  So, if you are curious, sip slowly, read the labels, and listen to your gut to avoid “bubble gut”. 

Sources:  Prebiotics , Olipop , Olipop , Probiotics , Humm Probiotic seltzers , Culture Pop, Is Hidden Sugar Sneaking Into Your Diet?, NIH , USDA , prebiotics and probiotics , cans , lawsuit , consumer sued , Poppi , advises , Nature , Some  Image Sources:  Culture Pop