Pepsi Is Launching Its Own Prebiotic Soda, but Does a ‘Healthy’ Soda Really Exist? 6 Experts Answer

Pepsi jumps into the prebiotic soda train, announcing that he will launch his own cola filled with prebiotics in the fall. This occurs after Pepsico bought the prebiotic poppi soda brand for $ 1.95 billion in March. According to CBS News, the clean functional soda of Pepsi will have 5 grams of cane sugar, 3 grams of prebiotic fibers, 30 calories per portion and no artificial sweeteners. It will be available in the Cola and Cherry Vanilla flavors.

In addition to the healthy and healthy trend and people and the growing avoidance of artificial sweeteners like aspartame, it is another sign that the healthy movement of drinks does not stop anytime soon. However, the question remains: are these “healthy sodas” who promise prebiotic fibers, low sugar and healthier? This is what experts have to say.

What is in prebiotic soda?

Prebiotic drinks have a hot moment. Besides fast-growing brands like Poppi and Olipop, Coca-Cola has launched a new prebiotic soda called Simply Pop. With five flavors based on natural ingredients, it can look like a healthy alternative to soda like coke or pepsi.

Other brands have also rushed to enter this growing market. These include:

• Savage
• Culture of culture
• Turved
• Mighty Pop
• SunSip (from the Kombucha Brand Health-Adre).

David Clarke, certified internist, gastroenterologist and president of the association for the treatment of neuroplastic symptoms, explains: “emerging” functional “sodas try to redefine the category. 50 per box – and reduction of the sugar content – 4 to 7 grams – compared to traditional sodas. “”

However, he adds: “Nevertheless, their health benefits remain uncertain.”

This was underlined by a recent trial against Poppi. In Cobbs c. VNGR BEVERAGE LLC (US District Court for the Northern District of California, 2024), a consumer brought an action in appeal against the brand. The file indicates that Poppi “contains only two grams of prebiotic fibers, an amount too low to cause significant advantages for intestinal health for the consumer in a single box.” As Clarke explains, “its two grams of prebiotic fibers per can be below the five grams required for measurable improvements for intestinal health.”

In addition, these prebiotic soda options can be accompanied. Some contain apple cider vinegar, for example, which can be bad for your teeth because of its acidity. (Although the ACV can have health benefits – as evidenced by the number of drinks that include it – it is best to brush your teeth after consuming it.)

Are poppi sodas and similar brands really healthy?

Prebiotic drinks are supported as a healthy alternative to soda. But are they? We asked some experts if it was really a healthy soda option.

Let’s review some of their answers here:

• Anastasiia Kaliganutritionist and biologist of the Luvly application, replied: “It depends on what we mean by” healthy “. Compared to traditional sodas, which are loaded with sugar and artificial ingredients, prebiotic sodas seem to be a better option. “”
• Dr Raphael CuomoA teacher and a biomedical scientist at the medical school of the University of California San Diego and a clinical cancer epidemiologist, weighed. He says: “From the point of view of the prevention of potentially fatal diseases such as cancer and heart disease, key consideration is to reduce sugar consumption.
• Brian BethkeThe founder of Bear Maple Farms, says: “We need more research. The advantages of eating sources of prebiotics of whole food are well known, but there is a lack of studies evaluated by peers on prebiotic sodas. In addition, some sweeteners such as stevia and erythritol can have an impact on the microbiome so as not to understand.

The key problem is that what is sold as healthy soda for the intestine may not offer the advantages you expect. The benefits for the health of prebiotics are well documented (effects on health and sources of prebiotic dietary fiber, 2018; prebiotics: definition, types, sources, mechanisms and clinical applications, 2019). However, many of these prebiotic soda options contain only traces of these fiber -based nutrients. They really cannot measure the advantages you have from whole sources of prebiotics.

As Cuomo explains, “prebiotic sodas can contribute small quantities of fiber, but they are not a main source of significant prebiotic contribution. A diet rich in vegetables, legumes and whole grains offers significantly greater advantages for intestinal health, which is linked to a reduction in the risk of heart disease and several cancers.”

Dr. Amy Eloheim, certified functional health practitioner, approved holistic practitioner and herbalist master, sums it up well: “A prebiotic soda can be a practical means of supporting intestinal health, but it should not be your only source of prebiotics.”

What experts have to say about the search for healthy soda alternatives

When you are looking for a healthy alternative to soda, you can keep an eye on certain things.

Amy Lee, medical and founder nutritionist of Nucific, suggests: “Read the word ingredients by word and look for fashionable words that reflect sugar. There are more than 70 names for sugar that can be found in processed foods. In addition, search for preservatives used to keep the soda fresh and keep color to give it the desired look and a certain flavor. Artificial fan but noticed a little sugar for an artificial range but noticed a little sugar for processor sugar.

Cuomo recommends completely avoiding artificial sweeteners, as well as “phosphoric acid, caramel coloring and conservatives, which can contribute to inflammation or metabolic disturbances”. He adds: “Consumers should prioritize a low sugar content, ideally less than 5 grams per portion and check the actual fiber content.”

Clarke adds more specificity to what you should look for if you want your healthy soda to support intestinal health. “Check the specific types of fibers (for example, inulin, galactooligosaccharides [GOS]) and the amounts. The advertising brands of the intestinal advantages should disclose the content of the fibers in good place, ideally exceeding 4 to 5 grams per portion. “”

Let us distil this in a control list that you can use when shopping for a healthy alternative to soda:

• Less than 5 grams of sugar
• Four grams of fiber or more, ideally with the specific types of listed fibers
• No artificial sweeteners
• No artificial coloring
• No preservatives
• No phosphoric acid

“Prebiotic sodas can be a fun and refreshing way to support intestinal health, but keep it in perspective – they do not replace a diet rich in fiber or a panacea for digestion,” explains Kaliga. “Take advantage of it as an occasional addition to your routine, but do not count on them as your main strategy to improve digestion.”

How to make a healthy soda at home

That the prebiotic soda you think of picking up may not do wonders for your intestinal health. If you are still looking for a better option, you can make one. We have exploited the experts to find ingredients that you can mix to make a good alternative to the house.

Soda

Lee suggests starting with a soda water base, to which you can add natural flavors. Since water is one of the nutrients that the body needs critically, this helps your hydration levels. Clarke also underlines that the use of unavored sparkling water helps you to avoid excess sodium and additives.

Prebiotic fibers

If you are looking to make a healthy soda, add the prebiotic fibers. Eloheim suggests chicory or acacia fiber. Cuomo also recommends the chicory root and says that Inulin works. Clark says that resistant potatoes starch can also imitate commercial prebiotics.

If you have none of these specific types of fiber at hand, Kaliga says you can use a little fruit rich in mixed fibers like kiwi or banana.

Add enough to bring your homemade homemade soda to a significant amount of prebiotics. Aim 5 grams or more.

Natural sweeteners

Many natural sugar alternatives can soften your soda without harming your health. “Opt for 1 to 2 teaspoons of raw honey or maple syrup, which provide antioxidants and traces of minerals without pivoting glycemic levels,” suggests Clarke.

Citrus juice

Certain fresh citrus juices, such as lemon or lime juice, can flavor your healthy soda and offer advantages. Cuomo says that these introduce certain antioxidants, which protect your cells.

Herbs and spices

Eloheim suggests adding herbs and spices such as cinnamon or mint “to improve flavor and digestion”. This can make your health soda more attractive without adding excess sugar.

Kombucha

If you want to obtain probiotic advantages with your prebiotic, Eloheim recommends adding a touch of kombucha to your drink. This introduces more “good” bacteria to support your intestinal health.

Roots

Several of our experts recommended adding ginger or turmeric. Cuomo says that these ingredients will flavor your healthy soda not only, but will also offer anti-inflammatory effects.

A soda soda recipe

Clarke provided us with a sample recipe that you can use to make a healthy alternative to soda at home. He says to combine:

• 8 sparkling ounces
• 1 tablespoon of lemon juice
• 1 teaspoon of grated ginger
• 1 teaspoon of honey
• A pinch of sea salt

He recommends a final step for additional health benefits: “Close for 12 to 24 hours to cultivate probiotics.”

The bottom line

The claims of healthy soda brands could be over-type, especially with regard to intestinal health. Although prebiotic drinks can introduce some of these nutrients, they cannot compete with whole foods.

You may still want to take advantage of prebiotic soda like a little treat – and a healthier alternative to traditional soda. To find the best, be sure to read the label carefully. You want to see a lot of fiber and only a little sugar.

But remember, as Clarke says, “consumers should consider these products as occasional supplements rather than substitutes for fiber-rich diets”.