Are they really better for you?

Traditionally, many people viewed soda as a guilty pleasure, but newer items on the market – such as Olipop and Poppi drinks – are being branded as healthier alternatives to products such as Coca-Cola.

Some of these products contain a type of fiber called prebiotics and are therefore advertised as good for gut health. In addition, some have fewer calories and sugar than traditional sodas.

While many consumers are swapping out their Coca-Cola cans for new options, the question remains whether these “healthy sodas” are really healthy.

“These health sodas are often very expensive, and some of the claims they make—about weight loss, skin health, and gut health—are largely unsubstantiated,” said Abby Langer, RD. , a Toronto-based dietitian, with Verywell. “I don’t recommend these sodas because we know that a varied diet high in plant fiber is the gold standard for gut health. Why recommend a product whose benefits are not decisive?”

That said, compared to older soda brands, they may be a healthier alternative. “They’re 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 have less sugar and calories, Julia Zumpano, RD, a dietitian at the Cleveland Clinic’s Center for Human Nutrition, told Verywell.

Are There Any Proven Health Benefits of Soda?

Prebiotics are not bad for you, in general. “Prebiotics feed the good bacteria in your gut, [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 included in some healthy sodas may not be beneficial – and, in fact, may have disadvantages. “The prebiotic in these sodas is usually inulin, a plant fiber that goes into the intestine where it’s fermented,” Langer said. “As a dietitian, I wouldn’t recommend using inulin as your main source of fiber – not only can it cause a lot of gas, but it’s not the same as insoluble fiber.”

It is important to try to get fiber from other sources; Zumpano said: “The [healthy sodas] which offer prebiotics, probiotics, and fiber can help with a healthy gut if you struggle to get these through your diet, but it’s great to get these from” whole, unprocessed foods. In other words, you shouldn’t rely on healthy sodas to get your recommended fiber intake unless other options—like a balanced diet—are available to you.

Prebiotics are found in a variety of foods, including whole grains, fruits and vegetables, Langer added.

If one of your goals is to boost your gut health, there are many tried-and-true alternatives to turning to healthy sodas,” Ganjhu said, including:

• Avoid charred meat
• Avoid eating right before bed
• Avoid simple carbs and sugar
• Eat whole, unprocessed foods, lean protein, healthy fats, and complex carbs
• Exercise
• get enough sleep (seven to nine hours a night)
• Get at least 64 ounces of water every day
• Minimize alcohol use

How Do Healthy Sodas Stack Up Against Their Competitors?

Although healthy sodas are not health products that are essential in a well-balanced diet, experts say that many metrics are better than regular sodas.

“Soda is basically flavoring, high fructose corn syrup, water, and other stabilizing agents,” Ganjhu said. “In comparison, Poppi, for example, is basically apple cider vinegar, [the prebiotic] inulin, [and] water – all agents to support a healthy gut.”

Twelve cans of traditional sodas like Coke and Pepsi have about 140 to 150 calories, 39 to 41 grams of sugar, and zero grams of fiber, Zumpano said; newer options like Poppi or Zevia may have something like zero to 35 calories, zero to five grams of sugar, and anywhere from zero to nine grams of fiber, she said.

The question of whether healthy soda is healthy depends on what you would eat or drink instead, experts explain. In and of themselves, they do not boast significant advantages.

“I think these products are all the hype, but in some cases they still have added sugars and sweeteners that can increase your sugar cravings,” said Zumpano. “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 other high-sugar options, they may be a little better for you, but they shouldn’t replace a high-fiber diet, Langer said.

Although they may not be as harmful as traditional sodas, healthy sodas should not replace substances like water. “If they’re well tolerated and don’t cause increased sugar cravings, I believe it’s safe to eat a can a day,” Zumpano said.

If gastrointestinal problems develop – such as gassiness – it’s worth avoiding healthy sodas until you can determine what’s causing them. Experts like nutritionists or dietitians can help you get to the root of the problem and recommend other products that might work if healthy soda is hard on your stomach.