Are ‘Wholesome’ Sodas Really Wholesome? What Consultants Say About This Wellness Development

As we settle into 2026 with our wellness targets, 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 yr. With main gamers within the conventional soda trade 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 essential query pops up: Do these sodas reside as much as their well being claims? To search out out, we requested specialists. 

What’s prebiotic soda? 

Prebiotic drinks are having a sizzling second. Coming alongside fast-growing manufacturers like Poppi and Olipop, Coca-Cola launched a brand new prebiotic soda known as Merely Pop. With 5 flavors primarily based on pure substances, it’d appear to be a wholesome different to soda like Coke or Pepsi. 

Different manufacturers have additionally rushed to enter this rising market. These embrace:

• 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 substances comparable to agave inulin and chicory root fiber, which theoretically stimulate helpful intestine micro organism. These drinks typically comprise fewer energy — 25 to 50 per can — and diminished sugar content material — 4 to 7 grams — in comparison with conventional sodas.”

Nevertheless, he provides, “Nonetheless, their well being advantages stay unsure.”

This was underscored by a latest lawsuit introduced in opposition to Poppi. In Cobbs v. Vngr Beverage LLC (US District Courtroom for the Northern District of California, 2024), a client introduced a category motion swimsuit in opposition to 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 in need of the five-gram threshold required for measurable intestine well being enhancements.”

Plus, these prebiotic soda choices can include drawbacks. Some comprise apple cider vinegar, for instance, which might be bad for your teeth resulting from its acidity. (Whereas ACV can have some well being advantages — as is evidenced by the number of drinks that embrace it — it is best to brush your enamel after consuming it.) 

Are Poppi sodas and comparable manufacturers truly wholesome? 

Prebiotic drinks are being propped up as a wholesome different to soda. However are they? We requested some specialists 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 depends upon what we imply by ‘wholesome.’ In comparison with conventional sodas, that are loaded with sugar and synthetic substances, prebiotic sodas seem to be a greater choice.” 
• Dr. Raphael Cuomo, a professor and biomedical scientist on the College of California San Diego College of Drugs and a medical most cancers epidemiologist, weighed in. He says, “From the angle of stopping life-threatening ailments like most cancers and coronary heart illness, the important thing consideration is decreasing 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-about a well being meals.”
• Brian Bethke, founding father of Bear Maple Farms, says, “We want 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 might impression the microbiome in methods we do not absolutely perceive. Backside line: It is difficult.”

The important thing subject is that what’s marketed as a gut-healthy soda won’t ship the advantages you’d count on. 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 comprise 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 might contribute small quantities of fiber, however they aren’t a main supply of significant prebiotic consumption. A food plan wealthy in greens, legumes and complete grains supplies considerably larger advantages for intestine well being, which is linked to decreased threat of coronary heart illness and a number of 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 assist intestine well being, but it surely should not be your solely supply of prebiotics.” 

What specialists need to say about wholesome soda alternate options

If you’re in search of a wholesome different to soda, you’ll be able to preserve a watch out for sure issues. 

Amy Lee, medical nutritionist and founding father of Nucific, suggests, “Learn the substances phrase by phrase and search for buzzwords that replicate 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 lots 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, “Shoppers ought to prioritize low sugar content material, ideally beneath 5 grams per serving, and examine for precise fiber content material.”

Clarke provides extra specificity to what it’s best to search for if you would like your wholesome soda to assist 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 different to soda:

• Lower than 5 grams of sugar
• 4 or extra grams of fiber, ideally with the precise sorts of fiber listed
• No synthetic sweeteners
• No synthetic coloring 
• No preservatives
• No phosphoric acid

“Prebiotic sodas could be a enjoyable and refreshing method to assist intestine well being, however let’s preserve it in perspective — they don’t seem to be a substitute for a high-fiber food plan 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 bettering digestion.”

How you can make wholesome soda at dwelling

That prebiotic soda you had been enthusiastic about choosing up won’t work wonders to your intestine well being. In case you’re nonetheless trying to find a greater choice, you’ll be able to whip one up by yourself. We tapped the specialists to provide you with some substances you’ll be able to combine collectively to make a very good different at dwelling. 

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

In case you’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 also can mimic industrial prebiotics.

If you have no of these particular sorts of fiber readily 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 give 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 defend your cells. 

Herbs and spices

Eloheim suggests including herbs and spices like cinnamon or mint “to reinforce taste and digestion.”  This will make your well being soda style extra fascinating 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 assist your intestine well being. 

Roots

A number of of our specialists beneficial including ginger or turmeric. Cuomo says these substances is not going to solely taste your wholesome soda but additionally ship anti-inflammatory results. 

A pattern wholesome soda recipe

Clarke offered us with a pattern recipe you need to use to make a wholesome different to soda at dwelling. 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 closing step for added well being advantages: “Ferment for 12 to 24 hours to domesticate probiotics.”

The underside line 

Wholesome soda manufacturers’ claims may be overhyped, particularly in relation to intestine well being. Whereas prebiotic drinks can introduce a few of these vitamins, they can not compete with complete meals.

You may nonetheless need to get pleasure from prebiotic soda as a little bit deal with — and a more healthy different to conventional soda. To search out the very best one, ensure you learn the label rigorously. You need to see lots of fiber and solely a little bit little bit of sugar. 

However keep in mind, as Clarke says, “Shoppers ought to view these merchandise as occasional dietary supplements slightly than substitutes for fiber-rich diets.”