What Is a Prebiotic Soda—And Should You Be Drinking One?

Walk into any trendy grocery store or scroll through wellness TikTok, and you’ll probably spot a colorful can promising better digestion, fewer cravings, and a healthier gut. These fizzy drinks aren’t your typical sodas—they’re prebiotic sodas, and they’re quickly becoming a staple in the functional beverage space.

But what is a prebiotic soda, exactly? Is it just soda with a fancy label, or is there real science behind the gut health claims? And more importantly—should you be drinking it?

In this post, we’ll break down what prebiotic sodas actually are, how they differ from traditional sodas and probiotic drinks, what the research says about their benefits, and who they might (or might not) be helpful for.

Whether you’re gut-health curious or just trying to make more informed choices, here’s what you need to know.

What Is a Prebiotic Soda?

A prebiotic soda is a carbonated drink infused with prebiotic fiber—plant-based, indigestible compounds that feed and support the beneficial bacteria in your gut.

Prebiotics vs. Probiotics: Prebiotics are fibers that nourish your existing gut bacteria, while probiotics are live microorganisms you introduce into your system. Think of it sort of like the prebiotics set the stage so probiotics can thrive. People often also refer to prebiotics as the “food” for probiotics.

What the Science Says

1. Supports good gut bacteria growth
   Inulin, a soluble fiber derived from chicory root or agave (the most common prebiotic fiber used in these sodas) increases beneficial gut microbes like Bifidobacteria and Lactobacilli—the same bacteria that bolster digestion and immunity.
   
2. May improve digestion and regularity
   It forms a gel-like substance in the gut, which can help with stool regularity, easing constipation.
   
3. Blood Sugar Regulation
   Inulin has been linked to improved insulin control and blood sugar levels.

What’s Else Is In A Prebiotic Soda?

Often the fizzy fruit-flavored beverages contain 2–9 grams of added prebiotic fiber per can. This falls in line with the amount of prebiotics (5-8g/day) research shows is sufficient to make a positive effect on the gut microflora.

Additionally, these drinks typically:

• Have significantly less sugar than regular sodas (usually under 5 g per can).
• Use natural sweeteners such as stevia or organic cane sugar.
• Contain few additives beyond flavorings, apple cider vinegar, or botanicals.

Are Prebiotic Sodas a Healthier Choice Than Regular Soda?

Whether a drink is “healthier” depends on context—not just calories or sugar content.

Let’s compare regular soda, diet soda, and prebiotic soda based on ingredients, metabolic impact, gut health, and cost.

Regular Soda

Traditional sodas contain 30–50 grams of added sugar per can, usually from high-fructose corn syrup (HFCS) or cane sugar. Sugar is digested quickly in the body giving you a quick burst of energy, but one that may not be super long lasting (i.e. you may have a “sugar crash”).

The World Health Organization as well as the American Heart Association recommends less than 5% of total daily calories from added sugars for optimal health. This would translate to ~25g/day for a 2,000 calorie diet. Which one soda would exceed.

Before you panic and think “I can never have soda again!?!” let’s clear something up: health isn’t determined by one can of soda—it’s the broader pattern of intake over time that matters. Is soda a staple in the diet or is it a time-to-time thing? The more typical intake and dietary patterns is what we want to focus on.

And beyond that- we want to focus on how it FEELS. Does it feel better not to have sugar spikes every afternoon? Do you find you can focus more clearly with a less sugar-y bevvie? (This is the best way to make and maintain healthy choices!)

Diet Soda

Diet sodas are sweetened with non-nutritive sweeteners (NNS) like aspartame, sucralose, or stevia. These drinks contain little to no sugar or calories, but their long-term effects are still being studied. Here is what we know as of now:

• They don’t appear to raise blood sugar directly.
• In healthy subjects, overall there is no conclusive evidence for beneficial and harmful effects in relation to appetite and short term food intake, risk of cancer, risk of diabetes, risk of dental caries, or weight.
• They may have different tastes, causing some to have preferences to certain ones over others (or a distaste for them all together!)
• They may cause gastrointestinal irritation (upset tummies) like bloating, gas or diarrhea in some people.

Prebiotic Soda

As we mentioned, prebiotic sodas offer 2–9 grams of functional fiber (like inulin or oligosaccharides) and are typically sweetened with natural alternatives (e.g., stevia, monk fruit, or a touch of cane sugar).

One important difference? Cost.

Prebiotic sodas often range from $2 to $3 per can, significantly more than regular or diet sodas, which are typically $1 or under. While the added fiber and functional ingredients may justify the price for some, they’re not an essential daily expense—especially when whole foods like oats, beans, bananas, and garlic provide prebiotics at a fraction of the cost.

What The Expert Says:

When we asked Registered Dietitian and gut health expert Andy Miller of @AndyDoesHealthy what her take on these sodas were she said “I am a ‘meh’” (We love the relatable language, Andy!)

She explains that “The reason I’m a ‘meh’ is because I’m all for eating more fiber. That’s what people need. Choosing a prebiotic soda can also have kind of like a trickle down effect to promote a higher fiber diet.” The research agrees with Andy here too showing one small positive choice can lead to more, commonly referred to as “The Ripple Effect”.

Andy continues to give us a dose of real-talk wellness saying “Can you get all of your fiber from like a bagel? I mean, yes. We still need to focus on fiber diversity.”

So, moral of Andy’s story here: These sodas can be a great way to add prebiotic fibers that our bodies love. But? They probably shouldn’t be our only source or the one we lean on most.

Who Should Try Prebiotic Sodas—And Who Might Want to Skip Them?

So, we know now that prebiotic sodas aren’t essential for health, but they can be a helpful, feel-good option for some people—while others might find they’re not the best fit. Here’s how to think about whether they’re worth trying, or better left on the shelf.

✅ Who Might Want to Try Prebiotic Sodas

1. You’re curious about supporting your gut health in small, simple ways
If you’re looking to gently add more fiber to your day for some added gut health or blood sugar benefits, a prebiotic soda can be one low-effort way to do that.

2. You’re working to cut back on regular soda, but still want something fizzy and flavorful
These prebiotic sodas offer a similar sensory experience (carbonation, sweetness, flavor) with less added sugar. They may help reduce your intake of added sugar without going “all or nothing” or defaulting to diet soda, if that’s not your thing.

3. You struggle to meet daily fiber needs
Most Americans fall short of the recommended 25–38 grams of fiber per day, and beverages like these can contribute small amounts toward that goal. Especially for folks who don’t eat many whole grains, fruits, or vegetables consistently, they might be a convenient add-on.

⚠️ Who Might Want to Skip Prebiotic Sodas

1. You have a sensitive gut or IBS
Many prebiotic fibers—especially inulin, chicory root, and fructooligosaccharides (FOS)—are high in FODMAPs, a group of fermentable fibers that can cause bloating, gas, or discomfort in people with IBS or sensitive digestion. If you’ve reacted to fiber supplements in the past, it’s best to try prebiotic sodas slowly—or skip them altogether.

2. You’re trying to manage fiber intake for a specific medical reason
People with certain digestive conditions, recent GI surgeries, or those on a low-residue diet may be advised to limit fiber temporarily. In those cases, functional sodas with added fiber might not be appropriate. Always chat with your doctor for specific individualized medical needs.

3. You’re stretched for cash
Prebiotic sodas can be significantly more expensive than whole-food sources of fiber like oats, bananas, lentils, or carrots. If budget is a factor, real food will give you more fiber (plus nutrients) for your dollar.

4. You’re craving the real-deal soda
Even the ones with lots of added sugar can be included as part of an overall healthy diet! Depriving yourself of the things you’re truly wanting tends to backfire by way of excess intake later (i.e. restrict sugar now, probably wind up eating more of it later).

So, Are Prebiotic Sodas Worth It? (The Bottom Line!)

Prebiotic sodas can be a fun, functional beverage option—especially if you’re fiber-curious, soda-swapping, or simply looking for a more gut-supportive drink. But they’re not for everyone, and they’re certainly not required to take care of your health.

As always, let your body’s response, personal preferences, and budget guide your choices—not the hype.