They are everywhere. Prebiotic soft drinks have taken over high -quality supermarkets. They are the drink par excellence for influencers. You could say that these carbonated drinks are the Bnizste drinks of 2025.
Prebiotic soft drink is gaining popularity as an alternative to regular soft drinks, which contains a lot of added sugar. Often drinking sugar -sweet drinks such as soft drinks can be associated with weight gain, obesity, type 2 diabetes, tooth cavities and more (more (more (more (more (more (more (more (more (more (1).
Many people turn to prebiotic soft drinks as an option because it has less sugar and fewer calories than typical soft drinks, plus it has certain ingredients of the intestine. But is it really better? We checked in with a dietician and the last investigation to find out.
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What makes a soda prebiotic?
Prebiotic soft drink is a carbonated soft drink that is intended to imitate regular soft drinks. It contains prebiotics that are components of certain foods that cannot fully digest your intestines. They act as food for useful intestinal bacteria, which means that these bacteria grow and bloom (2).
Some prebiotic soft drinks are also probiotic, so they contain living microorganisms such as bacteria and yeasts. Prebiotics help feed and feed probiotics (2).
Probiotics and prebiotics are usually found in entire foods rich in fiber and good bacteria, including:
- Fruit
- Vegetables
- Cereal
- Bean
- Legumes
- Yogurt
- Sauerkraut
According to MyfitnessPal dietician Katherine Basbaum is the best way to get prebiotics and probiotics through whole foods such as this one.
But if you are going to drink one of these soft drinks for the benefits for intestinal health, choose one that has both prebiotics and probiotics. “They work together in your system,” she says. Prebiotics feed the probiotics, help the good bacteria grow and thrive in your intestines.
Most important ingredients in prebiotic soft drinks
When searching for the right prebiotic soft drink, Basbaum says that the ingredients listed below are some of the most common in intestinal -healthy soft drinks. Although it is important to consider individual sensitivities, they are all considered generally safely in moderation.
Inulin
Inulin is a popular prebiotic in belly -healthy soft drinks. It is a starchy substance found in many different fruit, vegetables and herbs. Inulin is often found in the form of chicory root extract when added to supplements and prebiotic soft drinks (3).
Although prebiotics are generally a good thing, it can irritate your stomach. According to Basbaum, everyone has different tolerance levels than inulin and other added fibers in prebiotic soft drinks. “You can experience gas and bloated feeling,” she says. How much you can tolerate depends on your body.
Apple cider vinegar
Because apple cider vinegar is fermented, it contains naturally probiotics. The research that proves benefits of apple cider vinegar is minimal (4), but for most people, moderate use seems to be a low risk. “Edas who promote intestinal health will often add apple cider vinegar to their formulations,” says Basbaum. “It doesn’t seem to be harmful,” says Basbaum.
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 internship at UVA Health, where she also works as a nutrition advisor for patients with cardiology.
Stevia and artificial sweeteners
If a prebiotic soft drink stevia or other artificial sweeteners includes in its ingredient list, that soft drink usually has a lower -added sugar content – which is a good thing. Some studies even say that Stevia can imitate a probiotic action on the intestine (5).
On the other hand, some individuals can be sensitive to stevia, and artificial sweeteners are linked to different side effects (6). Learn to know how your body responds to these additives and make sure you use them in moderation.
Added sugar
Find a prebiotic soft drink that contains the lowest amount of added sugars. Even some fruity soft drink flavors that contain naturally occurring sugar from real fruit also have added sugars.
Prebiotic soda – advantages and disadvantages
Advantages
Prebiotic soft drink can be a healthier choice than regular soft drinks, especially for people who try to cut back on sugar. Some potential benefits are:
- Lower the sugar and calorie stop
- A possible source of fiber
- A boost in intestinal health for those who tolerate added prebiotics properly
Keep in mind, Basbaum notes that how well these soft drinks work for you, depends on your individual health goals, medical history and tolerance.
Disadvantage
Prebiotic soda may seem like a smart swap for sugary drinks, but it is not without its disadvantages. Some important things to be aware include:
- It is not a reliable food source
- It should not replace Whole Foods rich in fiber and probiotics
- Although it will offer some hydration, it is not a total replacement for water
Frequently asked questions (frequently asked questions)
What is the healthiest prebiotic soft drink on the market?
By analyzing the food fees on a prebiotic soft drink, the healthiest option can be one with probiotics, less added sugars and some prebiotics such as inulin.
What is better, intestinal -healthy soda or diet soda?
Prebiotic soft drink seems to be the healthier choice of the two. Basbaum says that foods soft drinks are non-interruption, so they do not contain calories and do not offer nutritional value. On the other hand, many intestinal-healthy soft drinks contain calories and have “some potential for food benefit.”
Is there a lot of difference in nutritional value between fruity flavors and flavors inspired by soft drinks?
It really depends on it. It does not matter what taste profile has a prebiotic soft drink, it is important to check the food fees.
How many intestinal -healthy soda should I limit myself?
Although there is no recommended daily limit, it is best to start with no more than one prebiotic soft drink per day. Watch out how your body reacts to the soft drink before you increase your intake.
The Bottom Line
Prebiotic Soda offers some potential for food advantage, but you should not trust to stimulate your health. “Although these intestinal healthy soft drinks can help to compensate for some fiber lack of diet, the better choice will always be to get your prebiotics and probiotics from whole foods instead of soft drinks,” says Basbaum.
See prebiotic soft drinks as an incidental upgrade – not a health drink. It is a smarter choice than sugar -like soft drinks, but whole foods are still the gold standard for intestinal health.
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