Many people traditionally consider soft drinks their guilty pleasure, but newer products on the market - such as Olipop and Poppi drinks - are being branded as healthier alternatives to products like Coca-Cola.
Some of these products contain a type of fiber called prebiotics and are therefore advertised as good for gut health. Additionally, some contain fewer calories and sugar than traditional soft drinks.
While many consumers are trading in their Coca-Cola cans for new options, the question remains whether these so-called "healthy soft drinks" are really healthy.
"These healthy sodas are often super expensive, and some of the claims they make - about weight loss, skin health, and gut health - are largely unproven," Abby Langer, RD, a Toronto-based dietitian, told Very well. "I don't recommend these soft drinks because we know that a varied diet high in plant fibers is the gold standard for gut health. Why recommend a product whose benefits are unconvincing?"
That said, compared to older soda brands, they can be a healthier alternative. "They are definitely better than traditional soda," Lisa Ganjhu, DO, a gastroenterologist at NYU Langone Health, told Verywell.
In addition to containing prebiotics, the newer healthy soda options tend to be lower in sugar and calories, Julia Zumpano, RD, a dietitian at Cleveland Clinic's Center for Human Nutrition, told Verywell.
Are there proven benefits of healthy soft drinks?
Prebiotics are generally not bad for you. "Prebiotics feed the good bacteria in your intestines, [and] they are very important," Zumpano said. Fiber can also help lower cholesterol, blood sugars and weight loss [or] management."
But the type of prebiotic found in some healthy soft drinks may not be beneficial, and may even have drawbacks. "The prebiotic in these soft drinks is usually inulin, a plant fiber that enters the intestine where it is fermented," Langer said. "As a dietitian, I would not recommend using inulin as a primary source of fiber. Not only can it cause a lot of gas, but it is also not the same as insoluble fiber."
Insoluble vs. soluble fiber
It's important to try to get fiber from other sources; Zumpano said: "The [healthy sodas] containing prebiotics, probiotics and fiber can help with gut health if you struggle to get these in your diet, but getting these from 'whole, unprocessed foods' is ideal. In other words, you shouldn't rely on healthy soft drinks to get your recommended fiber intake unless other options, such as a balanced diet, aren't available to you.
Prebiotics are found in a range of foods, including whole grains, fruits and vegetables, Langer added.
If improving your gut health is one of your goals, there are plenty of other tried and tested options besides healthy soft drinks," Ganjhu said, including:
- Avoid charred meat
- Avoid eating right before bedtime
- Avoiding simple carbohydrates and sugar
- Eating whole, unprocessed foods, lean proteins, healthy fats and complex carbohydrates
- Training
- Getting enough sleep (seven to nine hours per night)
- Getting at least 64 ounces of water every day
- Minimizing alcohol consumption
How do healthy soft drinks compare to their competitors?
Although healthy sodas are not health products that are essential in a well-balanced diet, experts say they are better than regular sodas in many ways.
"Soda is basically flavoring, high fructose corn syrup, water and other stabilizing agents," Ganjhu said. "For comparison, Poppi, for example, is actually apple cider vinegar, [the prebiotic] inulin, [and] water - all substances that support a healthy intestine."
Twelve-ounce cans of traditional soft drinks such as Coke and Pepsi contain about 140 to 150 calories, 39 to 41 grams of sugar and zero grams of fiber, Zumpano said; newer alternatives like Poppi or Zevia may contain about zero to 35 calories, zero to five grams of sugar and anywhere from zero to nine grams of fiber, she added.
The question of whether healthy soft drinks are healthy depends on what you would eat or drink instead, experts explain. By themselves, they do not provide any substantial benefits.
"I think these products are all hype, but in some cases they still contain added sugars and sweeteners that can increase sugar cravings," Zumpano said. "Some of these products are new to the market, so we don't know much about their long-term use or side effects."
Compared to high-sugar alternatives, they may be slightly better for you, but they shouldn't replace a high-fiber diet, Langer said.
While they may not be as harmful as traditional soft drinks, healthy soft drinks should not replace substances like water. "If they are well tolerated and do not cause increased sugar cravings, I believe it is safe to consume one can per day," Zumpano said.
If you develop gastrointestinal problems such as gas, it's worth avoiding healthy soft drinks until you can determine what's causing them. Experts such as nutritionists or dietitians can help you determine the cause of your problems and recommend other products that may work if healthy soda is hard on your stomach.
