Walk into a grocery store and chances are there is a display of colorful “prebiotic sodas.” With so many options to choose from and fine print to read, it can be difficult to decide which brand to get, or if you should get one at all.
Prebiotics are food for the live bacteria in your gut. Those bacteria, called probiotics, are essential to healthy digestion and health overall. Prebiotics are found in foods such as garlic, asparagus and bananas.
On average, people should consume around 5 grams of prebiotics per day. The amount found in the sodas vary; two of the leading brands, Olipop and Poppi, contain 9 grams and 2 grams, respectively
While these drinks can seem like an easy way to improve digestion and overall health, it is important to carefully read nutrition labels and make informed purchases.
There is no one size fits all for health, and it is important to know what is in these drinks.
While there is significantly less sugar and sweetener in prebiotic sodas than traditional sodas, it is still present in both, and it is important to watch sugar intake throughout the day.
The average American is recommended to consume between 25 and 36 grams of added sugar per day, depending on their sex. A 12-ounce can of Coca-Cola contains 39 grams of sugar, while Olipop’s 12-ounce Vintage Cola contains 2 grams. Olipop’s sugar count is notably lower, but that does not necessarily mean consumers should have more servings. Instead, consumers should enjoy the same serving and reap the benefits of less added sugar in their diet, such as oral and heart health,
Prebiotic sodas have also not been approved by the Food and Drug Administration to actually support gut health.
American University professor and Director of the University’s Master of Science in Nutrition Education program Dara Ford has been a registered dietitian for nearly fifteen years, coaching clients on nutrition.
“I don’t think [prebiotic sodas] should be used as a Band-Aid for fiber intake,” Ford said. “Fiber usually comes from fruits and vegetables, which most of us don’t get enough of. So ideally, we would focus on that first.”
The Department of Agriculture recommends that a person should consume on average between 25 and 38 grams of fiber per day, depending on sex and activity level. However, studies show that the average American only gets 10 to 15 grams of fiber per day. Fiber helps the body feel full and has been linked to preventing death from heart diseases and cancer.
“If you’re drinking soda and you’re going to sub a soda for an Olipop, that’s a great trade off,” Ford said. “But I don’t think it’s the cure all that the advertising indicates.”
Ford also suggests easing into increased fiber intake, whether it’s from supplements or from food.
“If you enjoy drinking them, you want to start slow,” said Ford. “If you’re not eating a lot of fiber and then drink three Olipops, you’re going to have some stomach pain.”
Overall, prebiotic sodas can be a helpful tool to improve digestion, but should be used as a supplement to foods that contain fiber and prebiotics.
This article was edited by Maria Tedesco, Marina Zaczkiewicz and Abigail Turner. Copy editing done by Olivia Citarella.
