They are everywhere. Prebiotic sodas have taken over high-end grocery stores. They are the chosen drink for the influence. You could say that these fizzy drinks are the buzziest drinks in 2025.
Prebiotic Soda is gaining popularity as an alternative to regular soda that contains a lot of added sugar. Often, drinking sugar-sweetened beverages such as soda can be associated with weight gain, obesity, type 2 diabetes, tooth cavity and more (1).
Many people turn to Prebiotic Soda as an option because it has less sugar and fewer calories than typical soft drinks, plus it has certain bowel-healthy ingredients. But is it really better? We checked in with a dietitian and the latest research to find out.
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What is Prebiotic soda?
Prebiotic Soda is a carbonated soft drinks that are intended to mimic regular soda. It contains prebiotics, which are components of certain foods that your gut cannot fully digest. They act as nutrition for beneficial gut bacteria and help these bacteria grow and bloom (2).
Some prebiotic sodas are also probiotic, so they contain living microorganisms such as bacteria and yeast. Prebiotics help feed and nutritious probiotics (2).
Probiotics and prebiotics are typically found in whole foods that are rich in fiber and good bacteria, including:
- Fruits
- Vegetables
- Whole grains
- Beans
- Legumes
- Yogurt
- Sauerkraut
According to MyFitnessPal Dietist Katherine Basbaum, the best way to get prebiotics and probiotics is throughout foods like these.
But if you need to drink one of these sodas for the intestinal health benefits, choose one that has both prebiotics and probiotics. “They go together in your system,” she says. Prebiotics feed probiotics and help the good bacteria grow and thrive in your gut.
Keying ingredients in Prebiotic Soda
When searching for the real prebiotic soda, Basbaum says that the ingredients listed below are some of the most common are found in bowel-healthy soda. While it is important to consider any individual sensitivity, they are all considered as generally safe in moderation.
Inulin
Inulin is a popular prebiotic in Tarm-Sund Soda. It is a starchy substance found in many different fruits, vegetables and herbs. Inulin is often found in the form of chicory root extract when added to supplements and prebiotic sodas (3).
Although prebiotics are generally a good thing, this can irritate your stomach. According to Basbaum, all have different tolerance levels towards inulin and other added fibers in prebiotic soda. “You can experience gas and bloating,” she says. How much you can tolerate depends on your body.
Apple cider vinegar
Because apple cider vinegar is fermented, it naturally contains probiotics. The research showing benefits of apple cider vinegar is minimal (4), but for most people, moderate use seems to be low risk. “Soda that promotes bowel 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 a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
Stevia and artificial sweeteners
If a prebiotic soda includes stevia or other artificial sweeteners on its ingredient list, this soda usually has a lower added sugar content – which is a good thing. Some studies even say that Stevia can even mimic a probiotic effect on the gut (5).
On the flip side, some individuals may be sensitive to stevia, and artificial sweeteners have been linked to different side effects (6). Learn how your body reacts to these additives and be sure to consume them in moderation.
Added sugar
Find a prebiotic soda that contains the lowest amount of added sugar possible. Even some fruity soda flavors that contain naturally occurring sugar from real fruit will also have added sugar.
Prebiotic soda and disadvantages
Benefits
Prebiotic soda can be a healthier choice than regular soda, especially for people trying to cut back on sugar. Some potential benefits include:
- Lower sugar and calorie
- A possible source of fiber
- A bowel health boost for those who tolerate added prebiotics well
Remember, Basbaum notes that how well these sodas work for you depends on your individual health goals, medical history and tolerance.
Disadvantages
Prebiotic Soda may seem like a smart swap for sugary drinks, but it’s not without its disadvantages. Some important things to pay attention to include:
- It is not a reliable source of nutrition
- 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 soda on the market?
By analyzing nutritional facts on a prebiotic soda, the healthiest option can be one with probiotics, fewer added sugar and some prebiotics as inulin.
What’s better, gut-healthy soda or diet soda?
Prebiotic Soda seems to be the healthier choice of the two. Basbaum says that diets in diet are non-North, so they contain no calories and offer no nutritional value. On the other hand, many bowel-healthy soda contains calories and has “some potential for nutritional advantage.”
Is there a lot of difference in the nutritional value between fruity flavor and soda-inspired taste?
It really depends. Whatever taste profile a prebiotic soda may have, it is important to check nutritional facts.
How much Tarm-Sund Soda should I limit myself to?
Although there is no recommended daily limit, it is best to start with no more than one prebiotic soda per day. Day. Measure how your body reacts to soda before raising your intake.
The lower line
Prebiotic Soda offers some potential for nutritional advantage, but you should not trust it to increase your health. “Although these gut-healthy sodas can help compensate for a certain fiber deficiency in your diet, the better choice will always be to get your prebiotics and probiotics from Whole Foods rather than Soda,” says Basbaum.
Think of Prebiotic Soda as an occasional upgrade – not a health drink. It’s a smarter choice than sugary soda, but Whole Foods is still the gold standard for bowel health.
The Post Gut-Check: The truth of Prebiotic Soda, who took over your grocery store, first appeared on the MyFitnessPal blog.