Before you head out to the supermarket and stock up on one of the many new flavors of prebiotic sodas, it’s a good idea to know the pros and cons of these drinks.
For starters, prebiotic sodas do have less sugar and calories than other popular sodas. So if you’re looking to get your fizzy fix, prebiotic drinks may be the way to go. Depending on the brand, some of the prebiotic sodas also provide some dietary fiber that can be helpful if you’re someone who needs a little more support reaching their daily fiber goals. Prebiotic sodas are also a good option if you are an avid soda drinker and are looking for ways to reduce your consumption of drinks like Coca-Cola or Pepsi.
However, there are some things to consider before you invest in these drinks. First and foremost, the concentrated fibers in these sodas can sometimes cause digestive symptoms like loose stools or bloating. This is especially true for people who live with underlying health conditions like irritable bowel syndrome. But it’s not just the health side effects that you need to worry about. Each can of prebiotic soda costs nearly $3, so it’s not the most affordable option for many people either.
It’s also worth noting that “prebiotic beverages will never replace a balanced diet rich in vegetables, fruits, and whole grains,” Linsenmeyer says, “but can be a fine addition to your overall beverage intake when you’re looking for something other than water, especially if you’re using them to kick a soda habit.” She recommends looking for a brand with no more than 5 g of sugar per 12 oz can, and some added fiber.
But don’t rely on prebiotic beverages to support your gut health. “They are not a replacement for prebiotic-rich whole foods,” she adds. Your best option is to try to incorporate more of those foods — garlic, onions, bananas, asparagus, oats, and apples, to name a few — into your diet as often as possible.
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