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Astrid Stawiarz\/Getty Images<\/p>\n <\/span> \nPrebiotic soda has grown in popularity, with many people flocking to it under the impression that it\u2019s a healthier soda alternative that can boost gut health, lower cholesterol, promote weight loss, stabilize blood sugar\u2014even improve the complexion of skin.\n<\/p>\n \nBut if you're a fan of fizzy drinks or simply interested in enhancing your health, you might have some questions: Is prebiotic soda truly better for you than regular soda? And are the health claims valid or simply a baseless marketing tactic?\u00a0\n<\/p>\n \nHere\u2019s what two registered dietitians had to say about this latest carbonated drink craze.\n<\/p>\n <\/span> <\/p>\n \nTo understand what prebiotic soda is, it helps to know what a probiotic is.\n<\/p>\n \nMany people have heard of probiotics<\/em>, which are live bacteria or yeasts that benefit digestive and immune health when consumed.<\/span> (The trendy fermented tea kombucha is an example of a probiotic.)\n<\/p>\n \nOn the other hand, prebiotics <\/em>are plant fibers that help probiotics thrive, Kimberly Gomer, MS, RD\/LDN, a registered dietitian and director of nutrition at Body Beautiful Miami, told Health<\/em>. After consumed, these non-digestible starches go to the lower digestive tract, feeding healthy bacteria in the gut microbiome.<\/span>\n<\/p>\n \nSeveral brands have developed prebiotic sodas, but the leading market players are Poppi and Olipop. Like regular soda, prebiotic soda contains carbonation and comes in various flavors, such as cola, lime, and orange.\u00a0\n<\/p>\n \nUnlike regular soda, they also contain prebiotics. Most of them have a prebiotic fiber called inulin that\u2019s been extracted from its richest source\u2014chicory root, Amy Shapiro, MS, RD, a registered dietitian and the founder of Real Nutrition NYC, told Health<\/em>. Shapiro said prebiotic sodas may also include apple cider vinegar\u2014and thus, pectin, a fiber found in fermented apples\u2014as well as a variety of minerals, herbs, and botanicals.\n<\/p>\n <\/span> <\/p>\n \nShapiro said that most prebiotic sodas are healthier than traditional ones because they contain some fiber and often have less sugar. \u201cIn a can of prebiotic soda, there is on average two grams fiber and four to five grams added sugar, while in a can of normal soda, there can be, on average, 35 to to 40 grams of added sugar,\u201d Shapiro noted.\n<\/p>\n \nThat\u2019s about the upper limit for daily sugar intake recommended by the American Heart Association for men and more than the daily recommended amount of 25 grams for women.<\/span>\n<\/p>\n \nBecause prebiotic soda contains less sugar than regular ones, it also tends to have fewer calories\u2014a can of Coke is 150, for example, while a can of the popular prebiotic soda Olipop is 35.\n<\/p>\n \nAnother advantage of prebiotic sodas is that they don\u2019t contain high fructose corn syrup, a sweetener added to many traditional sodas that\u2019s been linked to health problems such as diabetes, high blood pressure, and obesity.<\/span> \u201cOmission of high fructose corn syrup is a big win for health,\u201d Gormer said.\n<\/p>\n <\/span> <\/p>\n \nPrebiotic fibers are critical to the body because they can stimulate good gut bacteria growth.<\/span> These fibers are also fermented in the large intestine by bacteria that transform them into health-boosting short-chain fatty acids, Gormer explained. \u201cStudies show that these fatty acids can have beneficial effects on inflammation, appetite, and blood sugar levels,\u201d she said. \n<\/p>\n \nBut, according to Shapiro, processed fiber like that in prebiotic soda may offer only limited benefit because it may be fermented faster than fiber from whole foods, stopping short of reaching the microbes in the large intestine.\n<\/p>\n \nWhile Gormer said she thinks the health benefits of prebiotic soda are exaggerated, she noted that these drinks do have something to offer. \u201cOlipop uses a mixture of different prebiotics including cassava root, chicory root, artichoke, nopal cactus, calendula flower, and kudzu root,\u201d she said. \u201cThese ingredients add fiber and inulin, which can help with constipation and stabilize blood sugar.\u201d\u00a0\n<\/p>\n \nGormer noted that even though there\u2019s no definitive research showing that apple cider vinegar\u2014the ingredient the Poppi brand uses\u2014improves gut health, it\u2019s possible it \u201cmay help with blood sugar levels, prevent heartburn, and provide antioxidants.\u201d\u00a0\n<\/p>\n \nIt's important to remember, however, that one product alone can\u2019t replace the benefits of a healthy diet, Gormer said. \u201cIf our diet is generally full of sugar, oils, fat, and processed foods and lacks fiber, fruits, vegetables, whole grains, nuts, seeds, proteins, and healthy fats, then just adding one item may not make a be a lifesaver or rescue device,\u201d she said.\n<\/p>\n \nShe suggested eating fruits, vegetables, and whole grains to give your good bacteria the food they need and to provide nutrients that have far-ranging health benefits. \u201cConstipation, which plagues many people, is potentially a non-issue if [people] consume these foods.\u201d\u00a0\n<\/p>\n <\/span> <\/p>\n \nEveryone will respond differently to prebiotic soda, said Gormer, but it\u2019s possible that drinking too much could cause gas and bloating due to the fiber content (she advised limiting intake to one a day.) People with conditions such as small intestinal bacterial overgrowth, irritable bowel syndrome, Crohn\u2019s disease, or colitis may want to steer clear of prebiotic soda altogether, she said.\n<\/p>\n \nAdditionally, one study found an association between consuming 30 grams of inulin daily and inflammation and liver damage biomarkers.<\/span> However, you'd have to drink several cans a day to reach that dosage, and Shapiro said the soda\u2019s effect is also \u201cdependent on the individual and how they digest and react to the amounts of fiber they consume.\u201d\u00a0\n<\/p>\n <\/span> <\/p>\n \nIf prebiotic soda interests you for its potential gut-health benefits, whole foods will provide an even bigger boost to digestive health, said Gormer. \u201cCompared to inulin fiber found in the prebiotic sodas, [prebiotic sodas] just can\u2019t hold a candle to eating these plant-based foods," she said.\n<\/p>\n \nGood sources of prebiotic fiber include:<\/span>\n<\/p>\n \nLikewise, if you\u2019re drawn to prebiotic soda as an alternative to traditional sodas such as Coke and Sprite, Shapiro and Gormer said you can find even healthier ways to satiate your flavored drink cravings.\u00a0\n<\/p>\n \nShapiro suggested opting for sparkling water because it has no added sugar and therefore contains no calories. Fresh fruit slices can add flavor without artificial flavoring, she noted.\n<\/p>\n \n\u201cAnother good alternative is herbal tea,\u201d said Shapiro. \u201cHerbal tea has its own flavor, along with health benefits from antioxidants.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":" Prebiotic sodas have grown in popularity, due to claims that they support gut health. These sodas, like Olipop and Poppi, contain prebiotics, which are plant fibers that help probiotics thrive. Though prebiotic sodas might be a healthier option than some regular sodas, experts say they can't replace the benefits of a balanced, nutritious diet. Astrid […]<\/p>\n","protected":false},"author":2,"featured_media":17372,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[410,1289],"tags":[116,1290],"_links":{"self":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/17372"}],"collection":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/comments?post=17372"}],"version-history":[{"count":0,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/17372\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/17372"}],"wp:attachment":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/media?parent=17372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/categories?post=17372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/tags?post=17372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/figcaption><\/figure>\n What Is Prebiotic Soda? <\/span> <\/h2>\n
Is Prebiotic Soda Healthier Than Regular Soda? <\/span> <\/h2>\n
Does Prebiotic Soda Benefit Health? <\/span> <\/h2>\n
Are There Downsides to Prebiotic Soda? <\/span> <\/h2>\n
Alternatives to Prebiotic Soda <\/span> <\/h2>\n
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