Are Prebiotic Sodas Gut Healthy?
Prebiotic sodas like Poppi and Olipop are exploding in popularity, promising to support digestion, improve gut health, and offer a healthier alternative to traditional soft drinks. Do these fizzy, fiber-fortified beverages live up to the hype, though? At NYGA, we’re always watching trending wellness products and what they mean for your digestive health.
Our own Tamara Duker Freuman, MS, RD, a registered dietitian and one of the country’s leading experts on gastrointestinal nutrition, recently weighed in on this topic in a March 2025 article by Axios. As a specialist who regularly helps patients manage IBS, bloating, and other digestive conditions, Freuman offers a grounded, evidence-based perspective on what these beverages offer your gut and whether they’re right for everyone.
What Are Prebiotic Sodas?
Prebiotic sodas are carbonated drinks formulated with added plant fibers and other ingredients believed to support gut health. Brands like Poppi and Olipop claim to nourish the gut microbiome with prebiotic fiber while providing a sweet, low-calorie alternative to traditional sodas. With colorful branding and influencer-fueled marketing, they’ve quickly become staples in wellness circles and grocery store aisles.
These drinks are typically made with botanical extracts, fruit juices, sweeteners like stevia or monk fruit, and prebiotic fiber. That fiber is what separates them from your average soda.
Ingredients that make them prebiotic
The primary prebiotic ingredients in these sodas include:
- Inulin: A type of soluble fiber derived from chicory root that feeds beneficial gut bacteria.
- Jerusalem artichoke fiber: Another source of inulin with similar prebiotic effects.
- Cassava root fiber: Commonly used for its neutral taste and gut-nourishing properties.
These ingredients help fuel the growth of beneficial microbes in the large intestine, which can contribute to a healthier gut microbiome. However, as Freuman points out, more isn’t always better.
"Even a few grams of inulin can be incredibly difficult to tolerate," Freuman says in the Axios article, which can be problematic for people with sensitive digestive systems.
How Prebiotic Sodas Affect Gut Health
The gut microbiome comprises trillions of bacteria that help regulate digestion, immunity, and mood. Prebiotics, fiber that feeds these good bacteria, are essential to keeping this system balanced and thriving.
The role of prebiotics in digestive health
When consumed in appropriate amounts, prebiotics can:
- Increase the number of beneficial bacteria in the gut.
- Support regular bowel movements.
- Enhance the absorption of minerals like calcium and magnesium.
- Contribute to anti-inflammatory effects in the gut.
However, these benefits often depend on dose, tolerance, and individual digestive health. For those with IBS, IBD, or general food sensitivities, consuming too much prebiotic fiber at once can backfire, leading to bloating, gas, and abdominal discomfort.
According to Freuman, this is especially true for people who are already on fiber-restricted or low-FODMAP diets, which are commonly used to manage IBS. “I've had patients who came to me complaining of severe bloating, to the point they couldn't put on a seat belt in the car,” she explains.
Should You Add Prebiotic Sodas to Your Diet?
The answer depends on your individual digestive health and dietary needs. For people with no significant GI issues, prebiotic sodas may be a fun, fiber-boosted beverage that helps support a healthy gut. However, for those managing IBS, bloating, or other GI conditions, these drinks could worsen symptoms. Here’s what to consider before cracking open a can:
- Start slow: If you want to try prebiotic sodas, introduce them gradually to see how your body responds.
- Read the label: Look for how much fiber is included per serving; some have up to 9g of fiber in one can.
- Don’t rely on them: A balanced diet rich in naturally high-fiber foods like vegetables, fruits, whole grains, and legumes is a more reliable way to support gut health.
For patients with a history of digestive discomfort, working with a registered dietitian or gastroenterologist is the best way to identify what supports or disrupts your unique gut microbiome.
At NYGA, we believe in personalized, evidence-based care. If you’re unsure whether prebiotic products like these are helping or hurting your gut health, our team, including experts on gastrointestinal nutrition like Tamara Freuman, is here to help you cut through the noise and find the best approach. Schedule a consultation today to learn more about how your diet affects your digestive health and how to make gut-friendly choices that truly support your well-being.
Don’t wait—prioritize your health today.