What is Prebiotic Soda? Pepsi Version Now Available Worldwide
Gut health is a challenge as prebiotic sodas continue to have a short term (it’s been around for several years now), and Pepsi has officially jumped on the bandwagon with their option, now available nationwide.
PepsiCo announced last summer the release of Pepsi Prebiotic Cola, a new soft drink that contains five grams of sugar, 30 calories and three grams of prebiotic fiber. Available in Original Cola and Cherry Vanilla, the prebiotic sodas, offered in 12-ounce cans, are available at retailers nationwide and online.
Pepsi Prebiotic Cola joins a portfolio of prebiotic options, including popular brands dedicated to gut health such as Poppi, Olipop, Bloom and Culture Pop Soda. Coca-Cola also introduced a prebiotic soda last year, Simply Pop. Each can of the fragrant line includes six grams of prebiotic fiber.
Prebiotic sodas took off in 2018, with the release of Olipop and Poppi – then Mom’s Drink. The latter was launched on the ether with the support of “Shark Tank.”
As Pepsi’s new drink comes out, here’s a look at what makes prebiotic sodas and how healthy they are for adults.
What is prebiotic soda?
Prebiotic soda is a drink that contains dietary fibers called prebiotics, which the body cannot digest. Prebiotics, instead, act as food for the body’s microbiome, the bacteria in the gut, according to the Cleveland Clinic.
Most prebiotic sodas contain the plant-based fiber inulin, which is found in many fruits, vegetables and whole grains. In these sodas, the inulin usually comes from agave or chicory root, says the Cleveland Clinic.
Are prebiotic sodas good for you?
As with any food or supplement, the “goodness” of prebiotic soda varies from person to person. The Food and Drug Administration recommends that adults consume about 28 grams of fiber daily. Prebiotic sodas typically have between two and nine grams of prebiotic fiber per 12-ounce can.
A 2019 study published in the American Journal of Clinical Nutrition found that a diet rich in inulin can increase the body’s “good” bacteria, help people feel fuller longer, and/or reduce cravings for sweet, salty and fatty foods.
Additionally, a 2018 study published in Science, published by the American Association for the Advancement of Science, found that the composition of the body’s gut bacteria can have a direct impact on the functioning and presence of type 2 diabetes. However, prebiotic sodas alone will not keep the diagnosis of type 2 diabetes away.
Although nutritionists agree that prebiotic sodas are healthier than traditional soft drinks, not all of them are sold on their promoted health effects. In 2024, a San Francisco woman filed a class-action lawsuit against Poppi, claiming that she would not have purchased the prebiotic soda brand if she had known that each would contain only two grams of prebiotic fiber, not enough to truly change the consumer’s gut biome.
Jessica Alfano, a nutritionist at Huntington Hospital in New York, previously told USA TODAY that there isn’t enough research showing how much prebiotics adults should consume to know how healthy these sodas are.
What are the side effects of drinking prebiotic sodas?
Too much fiber in a person’s diet, especially in someone who doesn’t eat enough fiber, may cause constipation, diarrhea, gas pains and/or constipation, according to the Cleveland Clinic.
For people with more sensitive digestive tracts, such as those with inflammatory bowel disease or irritable bowel syndrome, prebiotic sodas may be more effective.
What is the difference between prebiotics and probiotics?
While prebiotics are foods that feed gut bacteria, probiotics are live bacteria that help the body digest food. Probiotics also interact with the immune system.
Prebiotics are found in fiber-rich foods such as apples, bananas, carrots, flax seeds, garlic, oats and sweet potatoes, according to the Mayo Clinic Health System. Probiotics can be found in fermented foods such as yogurt, sauerkraut and kefir, according to the Cleveland Clinic.
Greta Cross is a national trends reporter for USA TODAY. Story idea? Email him at [email protected].
This article first appeared in USA TODAY: What is prebiotic soda? Pepsi’s version is now available nationwide.
Reporting by Greta Cross, USA TODAY / USA TODAY
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