They’re everywhere. Prebiotic sodas have taken over high-end grocery stores. They’re the drink of choice for influencers. You could say these fizzy drinks are the buzziest beverages of 2025.
Prebiotic soda is gaining popularity as an alternative to regular soda, which contains a lot of added sugar. Frequently drinking sugar-sweetened beverages like soda may be associated with weight gain, obesity, type 2 diabetes, dental cavities, and more (1).
Many people are turning to prebiotic soda as an option because it has less sugar and fewer calories than typical soft drinks, plus it has certain gut-healthy ingredients. But is it really better? We checked in with a dietitian and the latest research to find out.
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What Makes a Soda Prebiotic?
Prebiotic soda is a carbonated soft drink that’s meant to mimic regular soda. It contains prebiotics, which are components of certain foods that your intestines cannot fully digest. They act as nutrition for beneficial gut bacteria, helping these bacteria grow and flourish (2).
Some prebiotic sodas are also probiotic, so they contain live microorganisms such as bacteria and yeasts. Prebiotics help feed and nourish probiotics (2).
Probiotics and prebiotics are typically found in whole foods that are rich in fiber and good bacteria, including:
- Fruits
- Vegetables
- Whole grains
- Beans
- Legumes
- Yogurt
- Sauerkraut
According to MyFitnessPal dietitian Katherine Basbaum, the best way to get prebiotics and probiotics is through whole foods like these.
But if you’re going to drink one of these sodas for the gut health benefits, choose one that has both prebiotics and probiotics. “They team up in your system,” she says. Prebiotics feed the probiotics, helping the good bacteria grow and thrive in your gut.
Key Ingredients in Prebiotic Soda
When searching for the right prebiotic soda, Basbaum says the ingredients listed below are some of the most commonly found in gut-healthy sodas. Although it is important to consider any individual sensitivities, they are all considered to be generally safe in moderation.
Inulin
Inulin is a popular prebiotic in gut-healthy sodas. It’s a starchy substance found in many different fruits, vegetables, and herbs. Inulin is often found in the form of chicory root extract when added to supplements and prebiotic sodas (3).
Though prebiotics are generally a good thing, this one may irritate your stomach. According to Basbaum, everyone has different tolerance levels to inulin and other added fibers in prebiotic sodas. “You might experience gas and bloating,” she says. How much you can tolerate depends on your body.
Apple Cider Vinegar
Because apple cider vinegar is fermented, it naturally contains probiotics. The research proving benefits of apple cider vinegar is minimal (4), but for most people, moderate use appears to be low risk. “Sodas promoting gut health will often add apple cider vinegar to their formulations,” says Basbaum. “It doesn’t appear to be harmful,” Basbaum says.
About the Expert
Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
Stevia and Artificial Sweeteners
If a prebiotic soda includes stevia or other artificial sweeteners in its ingredients list, that soda usually has a lower added sugar content—which is a good thing. Some studies even say that stevia itself may mimic a probiotic action on the gut (5).
On the flip side, some individuals can be sensitive to stevia, and artificial sweeteners have been linked to various side effects (6). Get to know how your body reacts to these additives and make sure to consume them in moderation.
Added Sugar
Find a prebiotic soda that contains the lowest amount of added sugars possible. Even some fruity soda flavors that contain naturally-occurring sugar from real fruit will also have added sugars.
Prebiotic Soda Pros and Cons
Benefits
Prebiotic soda may be a healthier choice than regular soda, especially for people trying to cut back on sugar. Some potential benefits include:
- Lower sugar and calorie content
- A possible source of fiber
- A gut-health boost for those who tolerate added prebiotics well
Keep in mind, Basbaum notes, that how well these sodas work for you depends on your individual health goals, medical history, and tolerance.
Drawbacks
Prebiotic soda might seem like a smart swap for sugary drinks, but it’s not without its downsides. Some important things to be aware of include:
- It’s not a reliable source of nutrition
- It shouldn’t replace whole foods rich in fiber and probiotics
- Although it will offer some hydration, it’s not a total substitute for water
Frequently Asked Questions (FAQs)
What is the healthiest prebiotic soda on the market?
By analyzing the nutrition facts on a prebiotic soda can, the healthiest option might be one with probiotics, fewer added sugars, and some prebiotics like inulin.
What is better, gut-healthy soda or diet soda?
Prebiotic soda seems to be the healthier choice of the two. Basbaum says that diet sodas are non-nutritive, so they contain no calories and offer no nutritional value. On the other hand, many gut-healthy sodas do contain calories and have “some potential for nutritional benefit.”
Is there much difference in nutritional value between fruity flavors and soda-inspired flavors?
It really depends. No matter what flavor profile a prebiotic soda may have, it’s important to check the nutritional facts.
How much gut-healthy soda should I limit myself to?
While there is no recommended daily limit, it is best to begin with no more than one prebiotic soda per day. Gauge how your body responds to the soda before upping your intake.
The Bottom Line
Prebiotic soda offers some potential for nutritional benefit, but you shouldn’t rely on it to boost your health. “While these gut-healthy sodas may help make up for some fiber deficiency in your diet, the better choice will always be to get your prebiotics and probiotics from whole foods rather than soda,” Basbaum says.
Think of prebiotic soda as an occasional upgrade—not a health drink. It’s a smarter choice than sugary soda, but whole foods are still the gold standard for gut health.
The post Gut-Check: The Truth About Prebiotic Sodas Taking Over Your Grocery Aisle appeared first on MyFitnessPal Blog.
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