They are Anywhere. Prebiotic Soda took over the luxury grocery store. They are the perfect drink for influencers. These carbonated drinks are the most talked about drinks of 2025.
Prebiotic sodas are gaining popularity as an alternative to regular sodas that contain many additional sugars. Frequent drinking sugar-subtended drinks like soda can be related to weight gain, obesity, type 2 diabetes, tooth caves, etc.1).
Many people turn to prebiotic sodas as an option, as they have fewer sugar and fewer calories than typical soft drinks. Additionally, there are certain gut healthy ingredients. But is that really good? We checked in and looked into it with our latest research with our nutritionist.
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What makes soda prebiotics?
Prebiotic soda is a carbonated soft drink intended to mimic regular soda. This includes prebiotics, a component of certain foods that the gut cannot fully digest. They act as nutrients for beneficial intestinal bacteria, helping these bacteria grow and thrive (2).
Some prebiotic sodas are also probiotics, and therefore contain live microorganisms such as bacteria and yeast. Prebiotics help feed and nourish probiotics (2).
Probiotics and prebiotics are usually found in whole foods rich in fiber and good bacteria.
- fruit
- vegetables
- Whole Grains
- beans
- Legumes
- yogurt
- Sauerkraut
According to Myfitnesspal nutritionist Katherine Basbaum, the best way to get prebiotics and probiotics is to use whole foods like this.
However, if you are drinking one of these sodas for gut health benefits, choose one that has both prebiotics and probiotics. “They’re working together in your system,” she says. Prebiotics nourish probiotics and help good bacteria grow and thrive in your gut.
Important ingredients in prebiotic soda
When searching for the right prebiotic soda, Basbaum says that the ingredients listed below are some of the most commonly found in healthy gut sodas. It is important to consider individual sensitivity, but they are all considered moderately generally safe.
Inulin
Inulin is a popular prebiotic for healthy gut sodas. It is a starchy substance found in many different fruits, vegetables and herbs. Inulin is often found in the form of chicory root extracts when added to supplements and prebiotic sodas (3).
Prebiotics are generally good, but this may irritate your stomach. According to Basbaum, everyone has different levels of resistance to prebiotic soda inulin and other fibers. “You may experience gas and bloating,” she says. How much you can withstand depends on your body.
Apple Cider Vinegar
Apple cider vinegar is naturally fermented and contains probiotics. There are minimal research to prove the benefits of apple cider vinegar (4), but for most people, moderate use appears to be a low risk. “Sodas that promote gut health often add apple vinegar to their formulations,” Basbaum says. “It doesn’t seem harmful,” Basbaum says.
About the experts
Katherine Basbaum, MS, RD I am the food data curator for MyFitnessPal. She earned a Masters degree in Nutrition Communication from Friedman Nutrition Science & Policy at Tufts University and completed a nutrition internship at UVA Health.
Stevia and artificial sweeteners
If your prebiotic soda contains stevia or other artificial sweeteners in its ingredient list, the soda is usually free of sugar added. This is a good thing. Some studies even say that stevia itself may mimic the effects of probiotics on the gut (5).
Conversely, some individuals are sensitive to stevia, and artificial sweeteners are linked to a variety of side effects (6). Know how your body responds to these additives and try to consume them in moderation.
Added sugar
Find a prebiotic soda that contains as little extra sugar as possible. Even some fruity soda flavors, including sugar that naturally arise from real fruit, add sugar too.
Pros and cons of prebiotic soda
advantage
Prebiotic soda may be a healthier choice than regular soda, especially for those looking to cut down on sugar. Potential benefits include:
- Low sugar and calorie content
- Possible sources of fiber
- Gut health boost for those who are well tolerating additional prebiotics
Basbaum notes how well these sodas work for you depends on your individual health goals, medical history and tolerance.
Disadvantages
Prebiotic sodas may seem like a smart exchange for sugary drinks, but they are not without their drawbacks. Here are some important things to note:
- It’s not a reliable source of nutrition
- Whole foods rich in fiber and probiotics should not be replaced
- Provides hydration, but not a perfect alternative to water
Frequently asked questions (FAQ)
What is the healthiest prebiotic soda on the market?
By analyzing the nutritional facts of prebiotic soda cans, the healthiest options may be those that contain probiotics, low sugar, and prebiotics like inulin.
What is a better, healthy gut soda or diet soda?
Prebiotic soda appears to be the healthier choice of these two. Basbaum says that diet sodas are non-nutrient and therefore do not contain calories and provide no nutritional value. On the other hand, many healthy gut sodas contain calories and “have potential nutritional benefits.”
Is there a big difference in nutritional value between fruity and soda-inspired flavors?
It really depends. No matter what flavor profile your prebiotic soda has, it’s important to check nutritional facts.
How many gut healthy soda should be limited?
Daily restrictions are not recommended, but it is best to start with less than one prebiotic soda per day. Before increasing your intake, measure how your body responds to soda.
Conclusion
Prebiotic sodas offer potential nutritional benefits, but you should not rely on them to improve your health. “Though these gut healthy sodas may help compensate for dietary fiber deficiency, getting prebiotics and probiotics from whole foods rather than soda is always a good choice,” Basbaum says.
Think of prebiotic soda as an occasional upgrade, not a health drink. It’s a smarter choice than sugar soda, but Whole Foods remains the gold standard for gut health.
Post-Gat Check: The truth about biotic soda before taking over the grocery aisle first appeared on the MyFitnessPal blog.
