Do Prebiotic Sodas Benefit Gut Health?
Jake Newby
| 4 min read
The sparkling soda craze has been in full effect for a few years. These colorful cans now line the shelves of most grocery and convenience stores, attracting customers a slow- or no-sugar alternatives to traditional soda. Most brands tout another interesting health claim: the sodas are good for gut health.
These specific sodas contain prebiotics, which are indigestible dietary fibers that serve as food for the trillions of microbes in the gut. Feeding these microbes, the fiber they love is a great way to support good gut health. The question is, do these sparkling soda brands contain enough prebiotics to impact your gut?
What is the difference between prebiotics and probiotics?
While prebiotics are indigestible fibers found in certain foods, probiotics are naturally occurring “good bacteria” found in fermented foods. When introduced to the digestive system, probiotics provide fuel for these good bacteria and can help improve digestion, vitamin and mineral production and medication absorption.
Probiotics are found in founds like:
- Fermented vegetables and fruits
- Miso
- Kombucha
- Sauerkraut
- Vegetables
- Yogurt and kefir
Prebiotics are found in foods like:
- Apples
- Bananas
- Berries
- Chia seeds
- Onions
- Pumpkin seeds
- Whole oats and whole grains
How much prebiotic fiber is in sparkling sodas?
Most popular prebiotic soda brands contain between 2 and 10 grams of dietary fiber.
The brand Poppi says its fiber comes from an unspecified mixture of agave inulin and apple cider vinegar – both prebiotics – and fruit juice. Another top brand, Olipop, says its prebiotic fiber comes from a variety of sources including Jerusalem artichokes, cassava root and inulin extracted from chicory root.
The common denominator in leading brands is inulin, an FDA approved soluble dietary fiber that is commonly ingested to help with weight loss and constipation. However, inulin can also have a negative effect on gut health, especially if you increase your fiber consumption too quickly or are sensitive to prebiotics. Mild-to-large doses of inulin can induce gas, bloating and mild stomach problems, according to studies,
Are there enough prebiotics in sparkling beverages to make a difference?
We typically need to consume at least 3 grams of prebiotic fibers to begin to see any benefits, according to the International Scientific Association for Probiotics and Prebiotics. Some brands of sparkling sodas appear to reach that threshold, but their ingredients can cloud the overall picture.
Olipop’s label says its product contains“botanicals,” listing several plant extracts as ingredients. More researchis needed to determine if extracts like calendula and nopal cactus are beneficial.
Other popular brands, like Poppi, have had their prebiotic benefit claims called into question. In June, a class action lawsuit was filed against Poppi, in which a consumer complained that the drink falsely advertises its prebiotic functionality." A consumer would need to drink more than four Poppi sodas in a day to realize any potential health benefits from its prebiotic fiber," the lawsuit claimed.
It remains unclear if adding prebiotic fibers to processed drinks, like these carbonated sparkling sodas, lead to the same health benefits we enjoy by eating a balanced diet of naturally fibrous foods.
What are easy ways to increase my prebiotic fiber intake?
The best way to satisfy the microbes in your gut is to eat whole foods and limit sugar and processed foods. U.S. dietary guidelines recommend 28 grams of fiber for a 2,000 calorie per day diet.
The foods listed above are high in fiber and should be a staple of any diet. Incorporate more fiber into your daily diet by eating a bowl of sugar-free oatmeal for breakfast. Snack on berries, apple and pear slices and roasted pumpkin seeds. Add avocado slices to sandwiches and chia seeds to breakfast smoothies. When it comes to vegetables, Brussels sprouts and artichokes are great options to pick up at the grocery store and cook alongside your proteins and grains for dinner.
This Dietary Guidelines for Americans (DGA) chart is a great tool to track fiber-filled foods. Additionally try these tips to improve digestion:
- Chew food carefully to break down food particles into small fragments. Chewing is the first step of the digestive process
- Take 3-to-5 deep belly breaths before eating to trigger your body’s “rest and digest” state, which also supports the digestive process.
- Be more present during meals by diverting attention away from electronic devices and putting your utensils down occasionally between bites.
Related:
- How Caffeine Impacts Your Body
- 5 Everyday Ways to Live Healthier with Diabetes
- Leading Causes of Cavities in Children
Photo credit: Getty Images
