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Oct 25, 2024

The 6 Best Prebiotic Sodas, According To Gut Health Experts

Olipop Prebiotic Soda is our best overall pick. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us? If your social media feed is

Olipop Prebiotic Soda is our best overall pick.

Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us?

If your social media feed is dominated by prebiotic sodas, then hi, same! It seems like everyone is sipping on the better-for-you beverages and raving about the health benefits and fun, fizzy flavors. Yes, the market for functional drinks is quickly growing which also means that it’s getting more overwhelming at the same time. So, WH rounded up the best prebiotic sodas to help you sort through the noise.

“Prebiotic sodas are carbonated beverages that contain prebiotics, the nondigestible fibers that feed our good gut bacteria,” says Brittany Werner, RDN. To be clear, prebiotics feed the good bacteria while probiotics—another term you’ve likely heard—are the good bacteria. The prebiotic fibers these sodas contain help move this along in the digestive tract, which helps alleviate constipation.

While prebiotic sodas can help improve gut health, too much can cause intestinal distress such as gas, bloating, and diarrhea. Because of this, those who struggle with gastrointestinal diseases like Crohn's and ulcerative colitis should steer clear of the bubbly drinks.

And, while cracking open a refreshing can may help boost your prebiotic intake, Samantha Nazareth, MD, board-certified gastroenterologist, and WH advisory board member, says a prebiotic soda should not replace the benefits of eating plant-based foods such as apples, artichokes, garlic, asparagus, and oats, which are naturally rich in gut-friendly fiber.

Many prebiotic soda brands boast better-for-you ingredients, but you should still read the nutritional label and be a conscious consumer before adding it to your cart. To reap the most gut health benefits, Werner says you’ll want a prebiotic soda with at least one to three grams of fiber per serving from ingredients like chicory root, inulin, and acacia fiber and no more than 10 grams of sugar.

WH editors consulted a gastroenterologist and two registered dietitians to determine which nutrition factors make a prebiotic soda stand out from the rest. We also researched the bestselling, most popular prebiotic sodas to narrow down our list to these top six picks. Each option on this list is ranked based on ingredients and flavor. Read on to discover the best prebiotic sodas, according to gut health experts.

After testing a handful of prebiotic sodas, our team decided Olipop Prebiotic Soda deserves the top spot. Its prebiotics and plant fibers such as chicory root, Jerusalem artichoke inulin, and extracts support digestive health without sacrificing taste. Werner especially loves that it’s free of artificial ingredients and contains a whopping nine grams of fiber per serving. If you’re a traditional soda lover, it’s a great alternative given its low sugar and high fiber content.

There’s no high fructose corn syrup and it is instead sweetened with cassava root, stevia, and natural fruit juices. The flavors are bold, tangy, and perfectly sweet—just be mindful that some flavors like Vintage Cola contain slight amounts of caffeine.

Read more: Best Probiotic Supplements

Craving a crisp Mexican soda without all the sugar? Werner suggests De La Calle. The sparkling drink is made with organic ingredients, real fruit juice, and a blend of spices. Plus, each can only has 50 calories or less! She also loves that it contains soluble fiber, which is a dietary fiber that absorbs water to slow digestion and make stools easier to pass. Speaking of sugar, it’s kept at a minimum with only five to eight grams a can!

A serving packs up to six grams of fiber and is a great source of vitamin C and calcium. Tangy flavors like mango chili, watermelon jalapeno, and tamarind citrus are perfect for easy sipping, or as a cocktail mixer.

Many prebiotic sodas on this list use sweeteners such as stevia and monk fruit, but Daytrip uses five grams of organic cane sugar, which is a major perk for Dr. Nazareth. The fiber content is also almost as much as Oliopop, clocking in at seven grams thanks to organic agave inulin. While the proprietary blend of botanical flavors like grapefruit lime, berry citrus, and clementine are crisp and refreshing, a can also packs in 100 percent of your daily vitamin C. And, if you’re craving a more traditional flavor, cream soda and root beer should be thrown in your cart ASAP.

Poppi is a trailblazer in the world of prebiotic soda thanks to fan favorites like cherry cola, wild berry, and orange cream. Each can contains 25 calories with two grams of fiber from unfiltered apple cider vinegar and agave inulin, making it a top choice for Werner. The agave inulin naturally sweetens each flavor with only three to five grams of sugar per serving. The refreshing sip is great for a mid-day pick-me-up. Although it’s shelf-stable, it’s best served chilled (trust us).

Postbiotics help keep harmful bacteria in the gut from growing rapidly and can improve digestion, according to Harvard Medical School. They’re naturally found in fermented foods, but if you’re not in the mood to eat sauerkraut and kefir, sipping on an organic Mighty Pop is another way to reap the benefits.

Besides being the only soda on this list that includes postbiotics, this one also packs in a billion live probiotics (!) to increase good gut bacteria and three grams of fiber. With only three grams of sugar, flavors like pineapple grapefruit, orange vanilla, and strawberry hibiscus get us excited to kick our Diet Coke habit.

Wildwonder Sparkling Soda provides double the gut health benefit since it includes prebiotic and probiotic properties. Not only do the chicory root inulin and Jerusalem artichoke mean you’ll get five grams of fiber per can, but there are also over one billion live probiotics in it to further support digestive health and boost your immune system.

Fun flavors like raspberry lychee, guava rose, and peach ginger are organic, vegan, and GMO-free, and there’s no need to worry about artificial preservatives, additives, or sweeteners. Instead, each 35-calorie can is sweetened with agave nectar and monk fruit extract for the perfect bubbly bev. Bonus: five percent of profits from every drink goes toward causes that empower women and marginalized communities.

Best Probiotic Supplements | Best Fiber Supplements |Best Electrolyte Drinks | Best Multivitamins | Best Protein Powders | Best Iron Supplements

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

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