Prebiotic Sodas: Are They Truly Beneficial?

PepsiCo announced on March 17 that it is set to acquire Poppi, a brand known for its prebiotic sodas.

Poppi and other similar brands, like , have become increasingly popular due to their various flavors, including strawberry lemon, orange, grape, and cherry limeade. These companies market their sodas as healthier alternatives to traditional soft drinks, emphasizing their prebiotic content, which nourishes gut bacteria (probiotics). Julia Zumpano, a registered dietitian with the Cleveland Clinic, notes that both prebiotics and probiotics are crucial for a healthy gut microbiome and are linked to improved health, such as better digestion and a stronger immune system.

But does this hold true when prebiotics come in soda form?

Zumpano suggests that these sodas can be a reasonable choice in moderation, stating they are better than traditional sodas but should not be overconsumed.

In 2024, Poppi faced a over claims that its prebiotic sodas did not significantly improve gut health as advertised. While Poppi denied these claims and stopped using “gut health” on its packaging in 2023, it recently to settle the lawsuit for $8.9 million, pending court approval, according to the Associated Press.

Zumpano points out that research is limited regarding the positive effects of prebiotic sodas on the gut microbiome. Marion Nestle from New York University adds that the amount of prebiotics in these sodas may not be enough to have a significant impact. Both experts recommend obtaining prebiotics from fiber-rich foods like fruits, vegetables, grains, and beans, as they are better sources.

Nestle emphasizes that fruits, vegetables, grains, and beans offer a wider range of nutrients alongside fiber, making them a healthier option overall.

Health experts soda as unhealthy primarily due to its high added sugar content, not the absence of prebiotics. Prebiotic sodas also contain added sugar, but in much lower quantities than regular soft drinks. (For example, a 12 oz. serving of contains 41 g of added sugar, while the same serving of has only 3 g.)

According to Zumpano and Nestle, a prebiotic soda can be a healthier alternative to traditional soda. However, they advise against excessive consumption to avoid gastrointestinal issues like gas, bloating, and diarrhea. They also stress that prebiotic sodas should not be considered a primary source of dietary fiber.

Zumpano recommends enjoying them occasionally as a treat with the added benefit of some prebiotics but emphasizes the importance of obtaining most prebiotics from food.

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