“Gut-healthy,” “prebiotics,” “digestive health”—all buzzwords that might not naturally evoke images of colourful pop cans adorned with quirky illustrations of flowers and fruits. Though in an age of inside-out wellness, these better-for-you fizzy beverages are taking the drink world by storm. But are they as good as they claim to be?

If you’ve wandered down the soda aisle of any grocery store over the last five years, chances are you’ve come across a new type of carbonated drink. They’re often vibrant cans enticing you with classic flavours like cherry cola or fruity limeades, but there’s one major difference between them and traditional pops: they claim to be good for your gut health.

There are many different reasons why one might turn to these drinks, says Maude Morin, a registered dietitian with JM Nutrition in New Brunswick. It could be for the advertised health benefits (root beer that fuels the probiotics in your gut, anyone?) or as a way to reduce full-sugar soda habits. 

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“We’re starting to see a shift where people are learning more about the side effects or possible consequences of having too much sugar,” says Morin. “These brands are leaning into that.”

Though many of these companies launched in the mid-2010s, they became mainstream a few years ago on platforms like TikTok, where brands like Poppi and Olipop cemented themselves as tasty alternatives, particularly for those looking to cut back on alcohol and diet sodas. 

Despite their health-conscious claims, are prebiotic sodas really better for you? Morin breaks it down for us.

What are prebiotics—and is soda the best place to get them from?

Prebiotics are a type of fibre found in plants that fuel the probiotics in your gut. In other words, the healthy bacteria that live in your digestive system (probiotics) need prebiotics to nourish your gut’s microbes so that you can soak up all the benefits. 

You can get prebiotics from several plant-based foods, including onions, garlic, oats, and barley. Contributing to a strong gut microbe improves overall nutritional absorption, protects your immune system, helps prevent the development of digestive and bowel disorders, and even promotes the production of serotonin. “All of this translates to overall feelings of well-being,” says Morin.

So, if prebiotics are so important, adding them to a tasty drink is a good idea, right? “For most people, it could be a way to add a bit of fibre into their diet,” says Morin. “But I wouldn’t recommend it as an alternative to eating whole foods.”

Many alternative soda companies infuse their drinks with a prebiotic called inulin. That said, the actual amount per serving varies from brand to brand. A can of Olipop’s Vintage Cola contains nine grams of dietary fibre, while Poppi’s bestselling Strawberry Lemon offers just two grams. While certainly a nice addition to your fizzy bev, don’t count on these drinks to fulfill your daily recommended dose (Health Canada recommends women get 25 grams and men consume 38 grams of fibre per day).

If you’re looking to add more fibre to your diet, Morin suggests turning to whole foods like artichokes and leeks or trying out a supplement like chicory root.

She compares these sodas to eating a whole apple versus drinking apple juice—one has more fibre, but you’re getting a similar nutritional profile overall. “The challenge is, ‘Is it so much better for me that it’s worth spending more money on these things?’” says Morin. “That’s what we really don’t know.” 

Are prebiotic sodas healthier than traditional soda?

Unfortunately, the answer isn’t so cut and dry. 

“From a sheer total sugar standpoint, they could be a healthier option,” says Morin. A single can of Poppi, for example, contains five grams or less of sugar, while a can of Coca-Cola has 39 grams. If you’re struggling to cut back on soda, subbing out your afternoon treat for a prebiotic soda could be helpful to reduce sugar consumption. 

What about diet sodas? The similar flavour profiles to the full-sugar versions can drive some to return to previous soda-drinking behaviours, says Morin. In that sense, prebiotic beverages that contain less sugar are potentially a better alternative. 

But the idea of potential benefits is the key here—since these drinks are so new, there is little research to support how good they actually are. As of now, it appears that sipping on a can of low-sugar, prebiotic-infused cream soda won’t harm you. “I don’t think it’s going to make or break our intestinal health in general,” she says. 

While Health Canada regulates nutritional claims on food products, Morin stresses that the legal definitions of terms like “gut-healthy” remain a bit of a marketable grey area. (In 2024, Poppi even faced a class action lawsuit from an American consumer who alleged that the brand’s prebiotic claims were inaccurate).

“Be an educated consumer,” says Morin. “If you enjoy it, then go for it, but take the nutritional claims with a grain of salt.” 

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