The wellness industry has been fixated on gut health for a while now—and with good reason! From bloating to skin conditions and even anxiety, your gut impacts countless aspects of your overall health. With that, we’re seeing more and more products touting gut-friendly ingredients, including pre- and probiotic sodas. 

As we sip on these delightfully fizzy drinks, we can’t help but wonder: Will those prebiotics and probiotics actually make it to our gut, or is it just glorified sugar water? We set off to answer this question with help from two registered dietitians specializing in gut health. 

The Experts

• Amanda Sauceda, MS, RD, registered dietitian at The Mindful Gut® 
• Kara Landau, RD, registered dietitian specializing in prebiotics at The Prebiotic Dietitian

Do Prebiotic and Probiotic Drinks Reach the Gut?

First, the heavy-hitting question: Do the probiotics in sodas actually make it to your gut, or do they get lost along the way? They need to hold up to stomach acid, after all, which can kill probiotic bacteria before they can work their magic. 

According to our pros, research isn’t yet robust enough to give us a definitive answer, but certain probiotic sodas (particularly those that contain the probiotic strain Bacillus subtilis DE111®) show promise: “These sodas often use a type of probiotic that can survive the harsh environment of the stomach,” says Sauceda. “The thing to consider is that a lot of this research is still new and emerging, and looking specifically at probiotic sodas hasn’t really been done.”

The story’s a little different for prebiotic drinks. First, some background: “Prebiotics are usually found in fiber foods and they serve as a fuel source for your good gut bacteria. A popular prebiotic found in sodas is inulin, which has been found to encourage the growth of good bacteria, which in turn can help strengthen the gut barrier,” says Sauceda. “The prebiotics in soda will reach the gut, and that’s because prebiotics aren’t digested (that’s a good thing). Prebiotics aren’t able to be broken down, so they move through your digestive tract until they get to the large intestine, where your gut bacteria live,” Sauceda adds.

But even when they reach your gut, the prebiotics in certain sodas aren’t enough to overhaul a lack of nutrition. “You want to think of prebiotic soda as that little extra addition to an overall gut-healthy diet,” adds Sauceda. “A prebiotic soda as part of a diet that doesn’t have much fiber isn’t going to really benefit your gut microbiome.”

Landau also emphasizes that the active ingredient in your drink of choice will largely dictate its gut health benefits (or lack thereof). “The actual active ingredient, and the dosage within the product, will be the defining factor that confirms whether or not the prebiotic or probiotic soda is actually of benefit to gut health. As an example, if a product contains two grams of agave inulin, this is unlikely to offer true prebiotic benefits, even though agave inulin is a prebiotic ingredient,” she says.

“If a product contains a diverse mix of prebiotics that have been clinically tested to offer prebiotic benefits, and the mix has been shown to be stable within the final beverage product post manufacturing, and through shelf life testing, then it would be reasonable to believe that it could offer truly functional prebiotic gut health benefits,” says Landau. 

Are Prebiotic and Probiotic Drinks Good for You?

Armed with more info about pre- and probiotic sodas’ journey to your gut, let’s consider the bigger picture: Are these drinks actually good for you? We asked our experts about their merit as a gut-healthy dietary addition, and as an alternative to traditional (AKA sugar-laden) sodas. 

For Gut Health

Our experts noted that some prebiotic sodas contain a few grams of fiber, which might help you stay regular. Since probiotic sodas haven’t been comprehensively studied, their potential benefits are a bit more vague, and it comes down to the specific probiotic strain you’re drinking. 

“What I like about prebiotic sodas is that they’re a fun and easy way to help you fill your fiber gap. A vast majority (90% of people, actually) aren’t getting enough fiber in their diet, so every little bit counts,” says Sauceda. “What gut health benefits you may see from probiotic sodas does depend on what type of probiotic they use. A popular strain used in the sodas may promote short-chain fatty acid production, but research is still limited,” she adds. That strain is Bacillus subtilis DE111®, as we mentioned above. 

“Pre/probiotic sodas are a better-for-you beverage and a fun way to support your gut health, but they aren’t meant as a quick fix for your gut issues. You want to think of them as a supportive addition to a gut-healthy lifestyle instead of a solution, which I think can be a common misconception,” says Sauceda. 

Landau has a similar take: “Probiotic and prebiotic sodas can be a healthy beverage choice to incorporate as part of an overall gut-supportive diet. I would not recommend these in isolation as the cure-all for poor gut health and the numerous associated health impacts, however they are a convenient way to incorporate some gut health supportive nutrients that can complement an otherwise healthier eating pattern,” she says. 

As a Healthier Soda Alternative

Looking for ways to ditch that midday Diet Coke? Our experts both agree that pre- and probiotic drinks can shine as a swap for traditional sodas. 

“Having a pre/probiotic soda as an alternative to a traditional soda is where I think they work the best. To say we just eliminate bubbly drinks or added sugars is just not reality, says Sauceda. “There is such a wide variety of iconic soda flavors offered in pre/probiotic sodas that it helps people make an easier transition to get away from a traditional soda,” she adds. 

“Prebiotic sodas are typically a healthier option than traditional sodas, not necessarily due to gut health benefits, but more so around the fact that they are typically formulated with less sugar, no artificial colors, flavors, or sweeteners, and therefore as an overall offering are more supportive of general health and wellbeing,” says Landau. 

Is it Okay to Drink Probiotic Drinks Every Day?

Before falling in love with pre- and probiotic drinks, let’s make sure they’re here for the long haul. When asked if they’re okay for daily drinking, our experts say one per day is typically safe for the average person, although you should always read the ingredient list and consider any underlying GI symptoms. 

“When it comes to prebiotic or probiotic sodas, the volume of your consumption will really come down to what else you are consuming, as well as your individual tolerance, and the levels (and type) of prebiotics or probiotics the product contains,” says Landau. “As an example, if a product offers seven grams or more of dietary fiber in one can (and this typically is coming in the form of chicory root or agave inulin), many people will not be able to tolerate two cans or more due to the influx of soluble prebiotic fiber that may lead to gas and bloating if you are not used to consuming high amounts of inulin per day already,” she adds.

“Similarly, if a probiotic soda is formulated using a spore-forming probiotic…these probiotics consumed in high dosages can also cause digestive distress,” says Landau. She adds that if you like prebiotic or probiotic sodas and don’t have any underlying conditions that may flare up with these beverages, it’s likely safe to have one daily. “[But] understanding the full ingredient list, if the product is made from natural ingredients, and not relying on this as your sole form of gut health nutrients [are] essential part[s] of this entire picture,” she notes.  

“These sodas are a better-for-you option over regular soda, but I would still have limits with how much to drink, around one soda a day or every other day,” says Sauceda. “Sodas can still be a source of added sugars, which is something we should be limiting…[and] if you’re new to prebiotic sodas, then you’ll want to be especially careful of how often you drink them. Prebiotics are great for the gut, but it can also take some time to get your gut used to more prebiotics. Since these substances are fermented by your gut bacteria, this can translate to feeling a little gassy,” Sauceda says.

What to Look for in Prebiotic and Probiotic Sodas

The next time you’re standing in the beverage aisle, let’s make sure you can find a legit gut-friendly soda. Here’s what our pros recommend looking for:

• A combination of prebiotic ingredients

“When looking for a prebiotic soda, I would always recommend looking for those that offer a blend of prebiotic sources, and ideally from a brand that has performed a clinical study to prove their gut health benefits exist, such as Olipop,” says Landau. “Mixing between brands that utilize different sources of prebiotics, so that you are not only consuming inulin, which is the most typical prebiotic ingredient found in these beverages, would [provide] the greatest chance of nourishing a variety of gut bacteria to support your overall microbiome health.”

• An actual probiotic strain

It might sound redundant, but if you’re looking for a probiotic soda, make sure it actually contains a probiotic strain. “Make sure they have the probiotic listed in their ingredients list,” says Sauceda. “This way you can be sure that it actually has what you’re looking for.”

• Natural, non-artificial sweeteners. 

“I would always recommend looking at the other ingredients in the product and making sure it does not contain artificial sweeteners,” says Landau. 

Speaking of sweetener: “I like when sodas use fruit juice to add natural sweetness and enhance the flavor profile,” says Sauceda. “Sunsip by Health-Ade* is a brand that I like because they are lower in added sugars, use fruit juice as a main ingredient for their flavors, and include vitamins/minerals along with their prebiotics.”

Looking for prebiotic soda options to brighten up your fridge? These craveable options are available on the Stridekick Shop: 

• Olipop Peaches & Cream
• Olipop Crisp Apple
• Olipop Vintage Cola 

Other Expert-Backed Soda Alternatives

If you can’t find a solid pre- or probiotic soda to suit your fancy, don’t worry: There are other ways to get your soda fix without loading up on added sugars or artificial sweeteners. Try:

• Kefir water and sparkling kefir
• Naturally sweetened kombucha
• Sparkling low-sugar tea
• Adaptogenic mushroom drinks, like HOP WTR

Prefer your pre- and probiotics in supplement form? Check out HUM Flatter Me+ Pre & Probiotics and Seed DS-01® Daily Synbiotic, two research-backed options from our Shop. 

In summary, while pre- and probiotic sodas won’t transform your gut health or make up for a veggie-less diet, they can fulfill your soda craving with less sugar and a little boost for your microbiome. 

*Amanda Sauceda is a registered dietitian and Health-Ade partner. While collaborating with the brand, all opinions shared are her own and based on her expertise in nutrition.

‍