As we settle into 2026 with our wellness objectives, the wholesome soda pattern continues. Pepsi launched its prebiotic-packed soda in fall 2025, following its $1.95 billion acquisition of the prebiotic soda model Poppi earlier within the 12 months. With main gamers within the conventional soda business embracing the healthy beverage motion, it is clear this is not only a fleeting pattern. Wholesome sodas are right here to remain.
However with all these drinks promising diminished sugar, low energy, prebiotics and different well being advantages, an vital query pops up: Do these sodas dwell as much as their well being claims? To search out out, we requested consultants.
What’s prebiotic soda?
Poppi is considered one of a number of prebiotic soda manufacturers which have gained recognition, although a latest lawsuit questioned its intestine well being claims.
Prebiotic drinks are having a scorching second. Coming alongside fast-growing manufacturers like Poppi and Olipop, Coca-Cola launched a brand new prebiotic soda referred to as Merely Pop. With 5 flavors based mostly on pure elements, it’d appear to be a wholesome various to soda like Coke or Pepsi.
Different manufacturers have additionally rushed to enter this rising market. These embody:
- Wildwonder
- Tradition Pop
- Turveda
- Mighty Pop
- SunSip (from the kombucha model Well being-Ade).
David Clarke, a board-certified internist, gastroenterologist and president of the Affiliation for Remedy of Neuroplastic Signs, explains, “Rising ‘useful’ sodas try and redefine the class. Prebiotic varieties like Poppi and Olipop incorporate elements corresponding to agave inulin and chicory root fiber, which theoretically stimulate helpful intestine micro organism. These drinks usually include fewer energy — 25 to 50 per can — and diminished sugar content material — 4 to 7 grams — in comparison with conventional sodas.”
Nevertheless, he provides, “However, their well being advantages stay unsure.”
This was underscored by a latest lawsuit introduced towards Poppi. In Cobbs v. Vngr Beverage LLC (US District Court docket for the Northern District of California, 2024), a shopper introduced a category motion swimsuit towards the model. The filing says that Poppi “solely comprises two grams of prebiotic fiber, an quantity too low to trigger significant intestine well being advantages for the buyer from only one can.” As Clarke explains, “Its two grams of prebiotic fiber per can fall wanting the five-gram threshold required for measurable intestine well being enhancements.”
Plus, these prebiotic soda choices can include drawbacks. Some include apple cider vinegar, for instance, which might be bad for your teeth as a consequence of its acidity. (Whereas ACV can have some well being advantages — as is evidenced by the number of drinks that embody it — it is best to brush your tooth after consuming it.)
Are Poppi sodas and related manufacturers really wholesome?
Whereas prebiotic sodas sometimes include much less sugar than conventional delicate drinks, consultants suggest checking fiber content material and ingredient lists rigorously.
Prebiotic drinks are being propped up as a wholesome various to soda. However are they? We requested some consultants if that is actually a wholesome soda choice.
Let’s evaluate a few of their responses right here:
- Anastasiia Kaliga, nutritionist and biologist on the app Luvly, answered, “It is dependent upon what we imply by ‘wholesome.’ In comparison with conventional sodas, that are loaded with sugar and synthetic elements, prebiotic sodas seem to be a greater choice.”
- Dr. Raphael Cuomo, a professor and biomedical scientist on the College of California San Diego Faculty of Medication and a medical most cancers epidemiologist, weighed in. He says, “From the attitude of stopping life-threatening illnesses like most cancers and coronary heart illness, the important thing consideration is lowering consumption of sugar. Some newer sodas are formulated with decrease sugar and added fiber and so are a greater choice than conventional sodas. Nevertheless, they shouldn’t be thought of a well being meals.”
- Brian Bethke, founding father of Bear Maple Farms, says, “We’d like extra analysis. The advantages of consuming whole-food sources of prebiotics are well-known, however there’s a lack of peer-reviewed research on prebiotic sodas. Plus, some sweeteners like stevia and erythritol could influence the microbiome in methods we do not totally perceive. Backside line: It is sophisticated.”
The important thing situation is that what’s marketed as a gut-healthy soda won’t ship the advantages you’d anticipate. The well being advantages of prebiotics are well-documented (Health Effects and Sources of Prebiotic Dietary Fiber, 2018; Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications, 2019). Nevertheless, many of those prebiotic soda choices include solely hint quantities of those fiber-based vitamins. They actually cannot measure as much as the advantages you get from whole-food sources of prebiotics.
As Cuomo explains, “Prebiotic sodas could contribute small quantities of fiber, however they don’t seem to be a main supply of significant prebiotic consumption. A eating regimen wealthy in greens, legumes and entire grains gives considerably better advantages for intestine well being, which is linked to decreased threat of coronary heart illness and several other cancers.”
Dr. Amy Eloheim, a board-certified useful well being practitioner, licensed holistic well being practitioner and grasp herbalist, sums it up properly: “A prebiotic soda could be a handy method to help intestine well being, but it surely should not be your solely supply of prebiotics.”
What consultants should say about wholesome soda alternate options
If you’re in search of a wholesome various to soda, you possibly can preserve an eye fixed out for sure issues.
Amy Lee, medical nutritionist and founding father of Nucific, suggests, “Learn the elements phrase by phrase and search for buzzwords that mirror sugar. There are over 70 names for sugar that may be present in processed meals. Additionally, search for preservatives used to maintain soda contemporary and retain colour to present it the specified look and a sure taste. I personally am not a fan of artificial sweeteners however seen plenty of that being added to interchange processed sugars.”
Cuomo recommends avoiding synthetic sweeteners altogether, together with “phosphoric acid, caramel coloring and preservatives, which can contribute to irritation or metabolic disruption.” He provides, “Customers ought to prioritize low sugar content material, ideally below 5 grams per serving, and verify for precise fiber content material.”
Coca-Cola launched a brand new prebiotic soda, Merely Pop.
Clarke provides extra specificity to what you must search for if you’d like your wholesome soda to help intestine well being. “Test for particular fiber varieties (e.g., inulin, galactooligosaccharides [GOS]) and quantities. Manufacturers promoting intestine advantages ought to disclose fiber content material prominently, ideally exceeding 4 to five grams per serving.”
Let’s distill that down right into a guidelines you need to use as you store for a wholesome various to soda:
- Lower than 5 grams of sugar
- 4 or extra grams of fiber, ideally with the particular forms of fiber listed
- No synthetic sweeteners
- No synthetic coloring
- No preservatives
- No phosphoric acid
“Prebiotic sodas could be a enjoyable and refreshing method to help intestine well being, however let’s preserve it in perspective — they don’t seem to be a alternative for a high-fiber eating regimen or a panacea for digestion,” Kaliga says. “Get pleasure from them as an occasional addition to your routine, however do not depend on them as your main technique for enhancing digestion.”
The right way to make wholesome soda at house
Making your personal wholesome soda at house permits you to management elements and guarantee significant quantities of prebiotic fiber.
That prebiotic soda you have been eager about choosing up won’t work wonders in your intestine well being. If you happen to’re nonetheless looking for a greater choice, you possibly can whip one up by yourself. We tapped the consultants to give you some elements you possibly can combine collectively to make a superb various at house.
Soda water
Lee suggests beginning with a base of soda water, to which you’ll be able to add pure flavors. Since water is without doubt one of the vitamins the physique critically needs, this helps your hydration ranges. Clarke additionally factors out that utilizing unflavored glowing water helps you keep away from extra sodium and components.
Prebiotic fibers
If you happen to’re trying to make a gut-healthy soda, add prebiotic fibers. Eloheim suggests chicory or acacia fiber. Cuomo additionally recommends chicory root and says inulin works. Clark says resistant potato starch may also mimic industrial prebiotics.
If you have no of these particular sorts of fiber available, Kaliga says you need to use a little bit of blended fiber-rich fruit like kiwi or banana.
Add sufficient to convey your home made wholesome soda to a significant quantity of prebiotics. Purpose for five grams or extra.
Pure sweeteners
Loads of natural sugar alternatives can sweeten your soda with out harming your well being. “Go for 1 to 2 teaspoons of uncooked honey or maple syrup, which offer antioxidants and hint minerals with out spiking glycemic ranges,” Clarke suggests.
Citrus juice
Some contemporary citrus juice, like lemon or lime juice, can taste your wholesome soda and ship advantages. Cuomo says these introduce some antioxidants, which shield your cells.
Herbs and spices
Eloheim suggests including herbs and spices like cinnamon or mint “to reinforce taste and digestion.” This may make your well being soda style extra attention-grabbing with out including any extra sugar.
Kombucha
If you wish to get some probiotic advantages along with your prebiotic, Eloheim recommends including a splash of kombucha to your drink. This introduces extra “good” micro organism to help your intestine well being.
Roots
A number of of our consultants really helpful including ginger or turmeric. Cuomo says these elements is not going to solely taste your wholesome soda but in addition ship anti-inflammatory results.
A pattern wholesome soda recipe
Clarke supplied us with a pattern recipe you need to use to make a wholesome various to soda at house. He says to mix:
- 8 ounces glowing water
- 1 tablespoon lemon juice
- 1 teaspoon grated ginger
- 1 teaspoon honey
- A pinch of sea salt
He recommends a last step for added well being advantages: “Ferment for 12 to 24 hours to domesticate probiotics.”
The underside line
Specialists suggest viewing prebiotic sodas as occasional treats somewhat than main sources of intestine well being help.
Wholesome soda manufacturers’ claims is likely to be overhyped, particularly in terms of intestine well being. Whereas prebiotic drinks can introduce a few of these vitamins, they cannot compete with entire meals.
You may nonetheless need to take pleasure in prebiotic soda as slightly deal with — and a more healthy various to conventional soda. To search out the perfect one, be sure to learn the label rigorously. You need to see plenty of fiber and solely slightly little bit of sugar.
However keep in mind, as Clarke says, “Customers ought to view these merchandise as occasional dietary supplements somewhat than substitutes for fiber-rich diets.”
