Rachel Sproat (Courtesy of UPMC)
It’s just as fair to raise an eyebrow when companies are marketing “healthy” sodas to consumers as it is forgivable to have given in to the hype.
Prebiotic sodas aimed at improving gut health first started gaining popularity in the late 2010s and have since proliferated to include numerous colorful brand options like Poppi (owned by PepsiCo), Simply Pop (owned by Coca-Cola) and Olipop, to name a few.
But what are prebiotics and how much could any carbonated beverage really help improve your health?
Rachel Sproat, lead dietitian at UPMC Western Maryland, is here to help consumers understand where the soft drinks shine and where the corporate claims behind them fizzle out.
Q: What’s the difference between a prebiotic and a probiotic?
A: Prebiotics are food for microorganisms in your body, most commonly in the digestive tract. We can’t digest prebiotics, but your resident microbes can. Prebiotics can support health by improving mineral absorption, helping regulate satiety, improving digestion and promoting metabolic health.
The most studied prebiotics are specific types of fiber. Some examples of prebiotics found in the prebiotic sodas are agave inulin, chicory root inulin and Jerusalem artichoke inulin.
Probiotics are a live microorganism that confers a health benefit. Probiotics can support health by improving digestion, helping immune system function or increasing nutrient absorption.
Most of the beverages available to consumers are prebiotic sodas, not probiotic sodas.
Q: Why are prebiotic sodas popular? And does the hype match the promise?
A: I think these sodas are popular because there is more consumer interest in gut health and better awareness of the importance of fiber. They are also a lower-sugar alternative to regular soda.
Prebiotic sodas are a great alternative for patients who are trying to decrease sugar-sweetened drinks. They also are a good option to try to meet your fiber needs on the go, but it’s better to get fiber from the food that you eat.
It is important to consider if the dose of prebiotics in the beverage is enough to deliver a health benefit. A recent class-action lawsuit against a producer of prebiotic soda (Poppi) prompted some important questions about the science behind prebiotic beverages.
The lawsuit questioned what dosage of prebiotics is needed for a product to be labeled with the gut health claim. Poppi has 2 gm of inulin per 12-ounce can, along with 5 grams of sugar. Based on the research, consumers would need to drink four cans of soda to get the benefit of the prebiotic (inulin) in the beverage. This could be costly to the consumer and have a much higher sugar content.
Additionally, more research is needed to determine the stability and efficacy of prebiotics during processing and storage in a carbonated soda.
Q: To what extent should I incorporate prebiotic sodas into my diet?
A: The amount of fiber in prebiotic soda can range from 2 to 9 grams per can. The recommended daily amount of fiber for an adult is 25 to 38 grams per day.
Most Americans are not eating enough fiber. If you want to try to increase fiber by drinking a prebiotic soda, I would start with half a can so your body can adjust.
Q; What results should I reasonably expect?
A: Getting more prebiotics in your diet can increase levels of beneficial bacteria, improve metabolic health (improving insulin resistance and lipid levels), improve bowel habits and improve immune health.
Q: Does it matter which brand I buy?
A: Regardless of brand, prebiotic soda is a lower sugar alternative to conventional soda and may contribute to daily fiber intake, but food should always be prioritized to meet daily fiber needs.
Q: What problems or issues can they cause, if any?
A: Fiber should be increased gradually in the diet. Some of my patients only eat 10 grams of fiber daily. If you double that amount by drinking a prebiotic soda daily that has 9 grams of fiber in it, then you are going to have some uncomfortable symptoms. Too much fiber at once (if you are not used to eating a lot of fiber) can cause bloating, diarrhea, stomach pain, flatulence or constipation.
I do not recommend prebiotic sodas to patients with GERD, IBS (irritable bowel syndrome) or inflammatory bowel disease (Crohn’s disease or ulcerative colitis).
Q: What can I do in addition to consuming them to get the most out of them?
A: Eat more foodand nuts and seeds
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Q: Is efficacy or usefulness improving generally? If so, how?
A: There is evidence to support health benefits of prebiotic fibers (inulin) that these sodas contain, but there is no direct clinical evidence that prebiotic sodas themselves improve health.
Q: What alternatives currently exist to prebiotic sodas?
A: The best way to get more fiber and prebiotics is through a balanced diet with whole grains, fruits and vegetables. There are several natural and bananas
