As a dietitian, my world revolves around food, nutrition, and the science of how what we eat affects our bodies. But let’s be real—I’m also human. And this dietitian has a not-so-secret love affair with Diet Coke. There’s just nothing like the crisp fizz and caramel notes that make it my go-to treat on a warm day (preferably from a fountain dispenser, with ice nuggets, of course). However, with a strong family history of osteoporosis, I’m mindful about how much I indulge. Some research suggests that frequent consumption of soft drinks made with phosphoric acid (like some of my favorite sodas), may be linked to an elevated fracture risk. So, I decided to try drinking prebiotic soda every day for a week to see how it impacted my body (digestion and beyond).
There are plenty of better-for-you fizzy drinks on the market that scratch the itch without artificial colors, flavors, or phosphoric acid. One category that’s been making waves is prebiotic sodas—fizzy drinks with added prebiotic fiber, which acts as “fuel” for probiotics in the gut. While I’ll occasionally enjoy a prebiotic soda, I know many people rely on their daily fizz fix. So, I decided to put it to the test: What would happen if I drank a prebiotic soda every day for a week? Conveniently, my 10-year-old daughter is a huge fan of OLIPOP Vintage Cola, so we already had a stash in the fridge.
What happened when I drank prebiotic soda every day for a week?
Going into this, I wasn’t expecting any dramatic changes. I already eat a high-fiber diet and have pretty regular digestion. The first couple of days felt like a simple treat. I’d crack open a can in the afternoon, my usual slump time, and it delivered that familiar fizzy satisfaction. I was just as happy drinking the OLIPOP Vintage Cola as I was drinking a diet soda from a gas station fountain.
By day three, I noticed something interesting. I felt less bloated than usual after my meals. One of the star ingredients in prebiotic soda is, well, prebiotics. Among the many potential benefits of consuming prebiotic fiber regularly is less bloating. While I don’t typically suffer from major digestive issues, a little post-meal puffiness isn’t uncommon for me. It seemed the extra boost of prebiotic fiber was helping things move along more smoothly. I also found that my afternoon sugar cravings, which usually have me reaching for a square of dark chocolate, were less intense. The soda felt like a complete treat, and I wasn’t left wanting more. But I also knew it was helping me reach that elusive 25-34 grams of fiber per day goal that most Americans don’t reach, so that was certainly a win as well (one can provides a whopping 9 grams of fiber).
That said, I couldn’t help but wonder how someone with a lower-fiber diet might react to introducing prebiotic soda into their daily routine without a “warm-up period.” Nine grams of fiber in one serving is a hefty amount for someone whose system isn’t used to it. While I didn’t experience any discomfort, someone who doesn’t regularly eat fiber-rich foods like fruits, veggies, and whole grains may encounter bloating, gas, or other digestive issues as their body adjusts. My experience and tolerance may not be the best representation of what others might feel. As a dietitian, I would suggest that for those who don’t eat a lot of fiber, start including a prebiotic soda a few times a week and work up to one a day if that’s something that interests you—though a daily can certainly isn’t necessary.
Prebiotic soda nutrition
What exactly is in one of these cans? Looking at OLIPOP’s Vintage Cola, the nutrition profile is impressive for a soda of sorts. Here’s a quick breakdown:
- Calories: 40
- Total fat: 0 g
- Sodium: 30 g
- Carbohydrates: 15 g
- Fiber: 9 g
- Total sugars: 3 g
- Added sugar: 2 g
- Protein: 0 g
Each can also provides 50 grams of natural caffeine from green tea.
What happens when you drink prebiotic soda?
Beyond my personal experience, there’s plenty of science behind why these beverages are gaining popularity. Let’s dig into what happens in your body when you incorporate a prebiotic soda into your diet.
It may support digestive health
Prebiotics are essentially food for the good bacteria (probiotics) in your gut. When you consume prebiotics, you’re helping these beneficial bacteria thrive, which may lead to a more balanced gut environment.
For many, this translates into more regular bowel movements and reduced symptoms like gas and bloating. While I didn’t have major issues to begin with, the subtle improvement in my digestion was a welcome benefit. If you struggle to get enough fiber from whole foods, a prebiotic soda may be an easy and tasty way to help bridge that gap. However, a soda won’t be a substitute for a balanced and varied nutritious diet, which provides key vitamins and minerals.
It may enhance immune function
Did you know that about 70% of your immune system resides in your gut? Prebiotics play a key role in supporting immune health by fostering a diverse and balanced gut microbiome. When your gut bacteria thrive, they help regulate immune responses, making your body more efficient at fighting off infections and reducing chronic inflammation.
Additionally, prebiotics may help strengthen the gut barrier, which acts as a protective shield to keep harmful pathogens out of your bloodstream. While prebiotics aren’t a magic bullet for immunity, they’re a powerful tool in your overall wellness arsenal.
It may support weight management goals
Drinking prebiotic soda may support weight management goals, especially when it replaces traditional sugary sodas. Regular sodas often contain over 30 grams of added sugar per can, and are essentially a source of empty calories. These excess calories may quickly add up, making it harder to maintain a healthy weight. Prebiotic sodas, on the other hand, are lower in sugar and calories while offering functional benefits like added fiber. Fiber is known to promote satiety, helping you feel fuller for longer, which may reduce overall calorie intake throughout the day.
Additionally, prebiotic sodas may positively influence gut health, which is increasingly linked to weight regulation. A healthy gut microbiome may help regulate appetite hormones like ghrelin and leptin. While prebiotic soda alone isn’t a magic solution for weight loss, swapping it for a high-sugar alternative may be an impactful step toward achieving weight management goals.
It provides a way to hydrate
Let’s be honest: Drinking plain water all day can get boring. While water is always the best choice for hydration, sometimes you just want something with a little more flavor and fizz. Prebiotic sodas offer that without the large amount of sugar often found in many other beverages.
Who should not drink prebiotic soda?
Despite the potential benefits, prebiotic sodas aren’t for everyone. If you have a sensitive digestive system or a condition like Irritable Bowel Syndrome (IBS), a sudden increase in fiber, especially from sources like inulin or chicory root, may cause uncomfortable gas, bloating, or cramping. It’s always best to start with a small amount to see how your body reacts, and to consult a doctor or dietitian before making a change to your routine.
Additionally, while the sugar content in most prebiotic sodas is low, it’s not zero, so people managing kinds of diabetes should still account for it. The fizziness of prebiotic sodas may also be an issue for individuals prone to acid reflux or heartburn, as carbonated beverages may sometimes exacerbate these conditions. If you’re sensitive to carbonation, you may want to limit your intake or opt for non-carbonated prebiotic options. As always, it’s a good idea to consult with a healthcare professional if you’re unsure whether prebiotic sodas are right for you.
The bottom line
After my seven-day experiment, I can confidently say that adding it to a balanced and healthy diet is a-ok in my book. Since most Americans are not eating the recommended amount of fiber every day, adding 9 grams to a diet via a bubbly sweet drink is something that likely won’t feel like a huge sacrifice. Data also suggests prebiotics have antimicrobial, anticancer, anti-inflammatory, antidiabetic, and cholesterol-lowering properties, along with preventing digestive disorders. While more research is needed, that certainly sounds promising.
Of course, a prebiotic soda is not a magic potion. It won’t replace a balanced diet rich in whole foods, fruits, and vegetables. However, as a healthier alternative to traditional sugar-sweetened sodas and even some diet sodas, it’s a viable choice.
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