The Pros and Cons of Prebiotic Sodas
What are prebiotics?
Prebiotics are fiber-rich substances that act as food for your good gut bacteria. Not only do they improve good gut bacteria proliferation, but can also help fight constipation and in specific amounts, treat certain digestive issues.
Prebiotics work in tandem with probiotics - together they can strengthen and colonize your gut with organisms that regulate digestion, improve immune system and even support metabolic health.
The best sources of probiotics are fermented foods like yogurt, kefir, kimchi, kombucha and sauerkraut.
The best sources of prebiotics are garlic, onions, bananas, Jerusalem artichokes, and cooked and cooled starches such as oats, rice and potatoes.
How much prebiotics should I consume everyday?
The general recommendation is to aim for a minimum of 3g per day and a max of 10g to avoid uncomfortable side effects such as bloating and gas. It's not necessary to measure the exact amounts per day as eating a variety of fiber-rich plant foods, especially garlic, onions, bananas, and veggies, will ensure you're getting an optimal amount of prebiotics.
What are prebiotic sodas?
Prebiotic sodas are beverages that contain artificially added prebiotics usually in the form of guar gum or inulin sourced from agave, chicory root and sunchokes.
What are their supposed health benefits?
The benefits of prebiotic sodas are purely from the prebiotics, or fiber, added to the beverage. These types of fibers, or prebiotics, can bolster good gut bacteria, healthy blood sugar levels, satiety and fullness and regulate digestion.
Compared to regular soda, the amount of added sugar is considerably less, around 25% of what a can of cola or other sweetened soft drink contains. Further, there are no artificial chemical sweeteners unlike calorie-free diet sodas. Both of these differences could be a plus for many people. Additionally, the benefit of a prebiotic makes it a potentially more health-promoting choice. It is important to keep in mind this ostensibly “healthier“ soda still comes with some added sugar which can increase blood glucose levels, and it is not calorie-free.
What are the risks of drinking prebiotic sodas?
There is no harm in drinking prebiotic soda on occasion. It all depends on how well you tolerate it. The average can of prebiotic soda has around 2g of fiber which is below the 3-10g recommended minimum and maximum amount.
The biggest side effect is gas and bloating from the added prebiotic fiber or inulin. If you are already struggling with IBS and other G.I. issues, it is important to be careful with how much you consume and keep note of symptoms and side effects. It isn’t inherently harmful however, it could exacerbate G.I. issues or lead to more frequent flare-ups.
What to keep in mind:
Prebiotics will likely continue to pop up in a variety of foods, drinks and supplements - especially now with the increasing awareness of how important gut health is and the benefits of eating a higher fiber diet.
If you want to enjoy a cold can of fizzy soda, prebiotic soda is a decent choice, especially compared to traditional soda and artificially sweetened versions. That said, nothing replaces pure and plain water for hydration purposes and I wouldn’t recommend drinking more than 1-2 cans per day because of the potential side effects and added sugars they contain. Further, most of these bells-and-whistles beverages aren’t cheap and can be costly to consume on a regular basis. If you like the concept, invest in a soda machine maker so you can DIY at home. Add natural flavors like fresh lemon or oranges, mint, or mix with a little juice to sweeten it up.
You can then take a separate prebiotic supplement, or even better, focus on eating a higher fiber and fermented food diet rich in prebiotics and antioxidants. This is a more sustainable, practical and effective approach to improving your gut health and satisfying your need for fizzy drinks.