Are “healthy” soft drinks really healthy? What experts say about this health trend

As we head into 2026 with our health goals, the healthy soda trend continues. Pepsi will launch its own prebiotic-packed soft drinks in the fall of 2025, following its $1.95 billion acquisition of prebiotic soda brand Poppi earlier in the year. With major players in the traditional soda industry embracing Healthy drink Movement, it is clear that this is not just a passing trend. Healthy soft drinks are here to stay.

But with all these drinks promising low sugar, low calories, prebiotics and other health benefits, an important question arises: Do these sodas live up to their health claims? To find out, we asked the experts.

What is prebiotic soda?

Prebiotic drinks We’re having a hot moment. In conjunction with fast-growing brands such as Poppi and Olipop, Coca-Cola has launched a new prebiotic soft drink called Simply Pop. With five flavors based on natural ingredients, it may seem like a healthy alternative to soda like Coca-Cola or Pepsi.

Other brands have also rushed to enter this growing market. These include:

• Wonders
• Pop culture
• Torveda
• Mighty Bob
• SunSip (from Kombucha Health-Ade brand).

“Functional ‘sodas’ are trying to redefine this category,” explains David Clark, MD, a board-certified internist, gastroenterologist and president of the Society for the Treatment of Neuroplastic Symptoms. Prebiotic varieties like Poppi and Olipop include ingredients like agave inulin and chicory root fiber, which theoretically stimulate beneficial gut bacteria. These drinks often have fewer calories — 25 to 50 per can — and lower sugar content — 4 to 7 grams — than traditional drinks. Soft drinks.”

However, he adds, “its health benefits are still uncertain.”

This has been underscored by the recent lawsuit against Poppi. in Cops v. Vngr Beverage LLC (U.S. District Court for the Northern District of California, 2024), a consumer filed a class action lawsuit against the brand. the The filing says Poppi “contains only two grams of prebiotic fiber, an amount too low to cause significant gut health benefits to the consumer from just one can.” As Clark explains, “Two grams of prebiotic fiber each may be below the five-gram threshold required to measurably improve gut health.”

Additionally, these prebiotic soda options can come with their drawbacks. Some contain apple cider vinegar, for example, which can be… Bad for your teeth Because of its acidity. (While apple cider vinegar can have some health benefits – as evidenced by… Number of drinks Including – it is better to brush your teeth after eating.)

Are Poppi’s soft drinks and similar brands really healthy?

Prebiotic drinks are advocated as a healthy alternative to soda. But are they? We asked some experts if this is really a healthy soda choice.

Let us review some of their responses here:

• With Anastasia Kalenutritionist and biologist in the app lovableHe replied: “It depends on what we mean by ‘healthy.’ Compared to traditional soft drinks, which are full of sugar and artificial ingredients, prebiotic soft drinks seem like a better option.”
• Dr. Rafael Cuomoa professor and biomedical scientist at UC San Diego School of Medicine and a clinical cancer epidemiologist, said: “From the perspective of preventing life-threatening diseases such as cancer and heart disease, a key consideration is reducing sugar intake. Some newer soft drinks contain less added sugar and fiber and are therefore a better choice than traditional soft drinks. However, they should not be considered a health food.”
• Brian Bethke“We need more research,” says the founder of Bear Maple Farms. “The benefits of consuming whole-food sources of prebiotics are well known, but there is a lack of peer-reviewed studies on prebiotic soft drinks. Additionally, some sweeteners like stevia and erythritol may affect the microbiome in ways we don’t fully understand. Bottom line: It’s complicated.”

The main problem is that what is marketed as a gut-healthy soft drink may not deliver the benefits you expect. The health benefits of prebiotics are well documented (Health effects and sources of prebiotic dietary fiber2018; Prebiotics: definition, types, sources, mechanisms and clinical applications2019). However, many prebiotic soda options contain only trace amounts of these fiber-based nutrients. They really can’t measure the benefits you get from whole food sources of prebiotics.

As Cuomo explains, “Prebiotic soft drinks may contribute small amounts of fiber, but they are not a major source of meaningful prebiotic intake. A diet rich in vegetables, legumes, and whole grains provides much greater benefits for gut health, which is associated with a lower risk of heart disease and many types of cancer.”

Dr. Amy Elohim, a board-certified functional health physician, licensed holistic health practitioner, and herbal expert, sums it up well: “Prebiotic soda can be a convenient way to support gut health, but it shouldn’t be your only source of prebiotics.”

What do experts say about healthy soda alternatives?

When you’re looking for a healthy alternative to soda, you can pay attention to certain things.

Amy Lee, clinical nutritionist and founder Nosific“Read the ingredients word for 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 the soda fresh and retain the color to give it the desired appearance and a certain flavor. I’m personally not a fan of them,” he suggests. Artificial sweeteners “But I noticed that a lot of that is added to replace processed sugars.”

Cuomo recommends avoiding artificial sweeteners entirely, along with “phosphoric acid, caramel coloring and preservatives, which may contribute to inflammation or metabolic disturbance.” “Consumers should prioritize low sugar content, ideally less than 5 grams per serving, and check the actual fiber content,” he adds.

Clark adds more specificity to what you should look for if you want your healthy soda to support your gut health. “Check for the presence and amounts of specific types of fiber (e.g., inulin, oligosaccharides (GOS)). Brands advertising gut benefits should prominently disclose fiber content, ideally exceeding 4 to 5 grams per serving.”

Let’s sum it up into a checklist you can use while shopping for a healthy alternative to soda:

• Less than 5 grams of sugar
• Four or more grams of fiber, preferably with the specific fiber types listed
• No artificial sweeteners
• No artificial coloring
• No preservatives
• There is no phosphoric acid

“Prebiotic soft drinks 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 magic cure for digestion,” Calleja says. “Enjoy it as an occasional addition to your routine, but don’t rely on it as your primary strategy for improving digestion.”

How to prepare healthy soda at home

That prebiotic soda you’ve been thinking about picking up may not work wonders for your gut health. If you’re still looking for a better option, you can set it up yourself. We’ve enlisted the help of experts to come up with some ingredients you can mix together to create a good alternative at home.

soda water

Lee suggests starting with a carbonated water base, to which you can add natural flavors. Since water is one of the nutrients in the body Critical needsThis helps your hydration levels. Clark also points out that using unflavored soda helps you avoid excess sodium and additives.

Prebiotic fiber

If you want to make a gut-healthy soda, add prebiotic fiber. Eloheim suggests dandelion or acacia fiber. Cuomo also recommends dandelion root and says the insulin works. Resistant potato starch can also mimic commercial prebiotics, Clark says.

If you don’t have any of these specific types of fiber on hand, Calleja says you can use a little blended, high-fiber fruit like kiwi or banana.

Add enough to bring your healthy homemade soda to a healthy dose of prebiotics. Aim for 5 grams or more.

Natural sweeteners

Lots of Natural sugar substitutes Your soda can be sweetened without harming your health. “Choose one or two teaspoons of raw honey or maple syrup, which provide antioxidants and trace minerals without spiking blood sugar levels,” suggests Clark.

Citrus juice

Some fresh citrus juices, such as lemon or lime juice, can flavor healthy soda and provide benefits. These offer some antioxidants that protect your cells, Cuomo says.

Herbs and spices

Elohim suggests adding herbs and spices like cinnamon or mint to “enhance flavor and digestibility.” This can make your healthy 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 little probiotic. Kombucha To your drink. This introduces more “good” bacteria to support your gut health.

roots

Many of our experts recommended adding ginger or turmeric. These ingredients will not only add flavor to the healthy soda, but will also provide anti-inflammatory effects, Cuomo says.

Sample healthy soda recipe

Clark gave us a sample recipe you can use to make a healthy alternative to soda at home. He says to the crowd:

• 8 oz sparkling water
• 1 tablespoon lemon juice
• 1 teaspoon grated ginger
• 1 teaspoon honey
• A little sea salt

He recommends a final step for additional health benefits: “Fermenting for 12 to 24 hours to culture the probiotics.”

Bottom line

Healthy soda brand claims may be overstated, especially when it comes to gut health. While prebiotic drinks can provide some of these nutrients, they can’t compete with whole foods.

You may still want to enjoy prebiotic soda as a simple treat — and a healthy alternative to traditional soda. To find the best product, make sure to read the label carefully. You want to see a lot of fiber and just a little bit of sugar.

But remember, Clark says, “consumers should view these products as occasional supplements rather than replacements for high-fiber diets.”