Prebiotic sodas: What are they, and why are they everywhere?

(NEXSTAR) — Move over sparkling waters and hard seltzers, there’s a new colorful, trendy drink taking over the beverage industry: prebiotic sodas.

There are entire brands dedicated to prebiotic soda, like startups Poppi and Olipop, which launched in the last decade but have quickly caught attention as alternatives to traditional soda. The market for prebiotic sodas has grown so much, in fact, that Coca-Cola recently launched its own line under the Simply brand.

"We found that consumers, especially wellness-focused Gen Z-ers and Millennials, were really interested in juice and prebiotic sodas," Becca Kerr, CEO of Nutrition for The Coca‑Cola Company, said. "And since many brands in this category are new, they were looking to align with names they know and trust for both quality and taste. This was particularly true for those curious about prebiotic sodas but who hadn't yet taken the leap. We knew that in order to bring new drinkers into the category, we had to strike that perfect balance of innovation and trust."

But let’s back up a moment: What are prebiotics?

What are prebiotics?

To understand prebiotics, you need to meet probiotics, the living microorganisms, in foods like yogurt, cheese, kefir, and fermented vegetables. Regularly consuming probiotics can help keep your intestinal environment functioning properly, according to Harvard Health.

Prebiotics, which our bodies cannot break down, serve as the food for the probiotics and other “good gut bacteria” to continue their work. Foods that are rich in fiber (think fruit, vegetables, and whole grains), as well as potatoes, bananas, and artichokes, are known to be desirable sustenance for probiotics in our systems.

Prebiotic sodas typically use the plant-based fiber inulin, often from agave or chicory root, according to Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Also found in other fruits, vegetables, and grains, inulin dissolves in water, meaning you won’t even notice it’s there.

Why have prebiotic sodas become so popular?

There has been growing attention to gut health recently, Zumpano told Nexstar via email.

NEW YORK, NEW YORK - OCTOBER 19: A view of Olipop during the Food Network New York City Wine & Food Festival presented by Invesco QQQ with Grand Tasting featuring Culinary Demonstrations presented by HexClad at Brooklyn Army Terminal on October 19, 2024 in New York City. (Photo by Rob Kim/Getty Images for NYCWFF)

Take, for example, kombucha, the fermented beverage that became popular in the late 2010s and was billed as beneficial for digestion, weight loss, and heart health. There have also been countless (largely unproven) health trends passed around on TikTok, like the “parasite cleanses” that gained traction last summer.

Data compiled by consulting firm AlixPartners and released last year showed that, in 2023, the sale of prebiotic and probiotic drinks in particular more than tripled in the U.S.

Are prebiotic drinks worth it?

This depends. They may serve as a special treat and a “guilt-free indulgence,” but they likely should not be depended on regularly for your gut health.

While inulin typically used in prebiotic sodas is believed to be beneficial in our diets, it’s unclear how beneficial prebiotic sodas can be. In 2024, Poppi was sued by a consumer who claimed its prebiotic sodas do not improve gut health as much as the marketing suggested. The lawsuit claimed the amount of prebiotic agave inulin fiber in the sodas is insufficient. In order to reap the benefits of it, consumers would have to drink so many Poppi sodas that any benefits would be outweighed by the increased sugar consumption.

Zumpano does recommend checking your prebiotic beverage’s sugar content.

“These drinks can contain a lot of added sugar which is not good for your overall health,” she explains, adding that it's best to limit intake and opt for prebiotic foods most often.

Prebiotic sodas are largely considered healthier than traditional soda, meaning they may also be helpful if you’re trying to thwart your soft drink consumption.

While fiber is important for our diets, you may also experience some side effects if you have too much. That can include bloating, diarrhea, flatulence, and gas pains. If you are looking to add more fiber to your diet, Zumpano encourages doing it slowly. Those experiencing chronic digestive conditions, like Crohn’s disease and irritable bowel syndrome (IBS), may also want to be wary of prebiotic sodas, Zumpano recommended in a recent blog post.

The Associated Press contributed to this report.

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