Are prebiotic sodas good for your health?
Some of the newest offerings are prebiotic sodas, so-called “functional” drinks that combine carbonation with plant-based carbohydrates that have been linked to gut health and increased immunity, among other benefits.
A report published in July 2021 a Food and Beverage Insider stated that “widespread growth is predicted” in the prebiotic drink market, and the variety of fun, colorfully packaged brands such as Poppi, Olipop and Health-Ade seem to prove the prediction correct. But are these sodas really better for you? Nutrition experts discuss what the research shows and what to know before you buy.
What exactly are prebiotic sodas?
“As public attention to the importance of a healthy gut continues to grow, companies have also begun to fortify prebiotics in various beverages, breakfast cereals or snacks,” says Whitney Linsenmeyer, PhD, RD, spokesperson for the Academy of Nutrition and Dietetics and assistant professor of nutrition at Saint Louis University.
Previously, the idea of adding carbs to your can of cola was unheard of in the health world, but more and more research, like a study published in Current evolution in nutrition in March 2018, is discovering that the type of carbohydrates specifically known as prebiotics, a type of fiber, can play an integral role in gut health.
Because fiber is technically the indigestible part of plants, our bodies don’t break it down in the usual way with digestive enzymes. Instead, it falls to the bacteria in our intestines, known as probiotics, to break down the fiber into molecules known as short-chain fatty acids. A study published in March 2020 in the journal nutrients suggested that if you feed probiotic bacteria, they will thrive and therefore improve your metabolic function, lower cholesterol levels and maintain blood glucose control.
Most people get prebiotics in the foods they eat every day, specifically from vegetables, fruits, whole grains, and seeds. To take advantage of this new awareness of prebiotics, beverage manufacturers are extracting fibers (inulin is one of the popular ones) from food sources and adding them to packaged drinks like soda. It’s likely to be a lucrative venture, as an industry report estimates the prebiotic market will nearly double from $4.95 billion in 2020 to $9.5 billion in 2027. But prebiotic sodas can do something to to our health?
What are the nutritional values of prebiotic soft drinks?
Although the nutrition facts for prebiotic drinks vary from brand to brand, most are significantly lower in calories and sugar than traditional soda, although they also often contain sugar substitutes like stevia. A 12-ounce can of orange popsicles, for example, contains 20 calories and 5 grams (g) of sugars, 4 g of which are added sugars. A 12oz can of Olipop Orange Cream contains 50 calories, 5g of sugar (all added) and 9g of fiber.
“I caution those who consume supposedly ‘healthy’ beverages to be aware that some products contain large amounts of added sugar, which we know is harmful to gut health and brain health,” says Uma Naidoo, MD, director of . of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital in Boston and author of This is your brain about food. A study published in 2017 a Advances in nutrition found that a high-sugar diet contributes to cognitive decline and dementia in adults.
Dr. Linsenmeyer says that 2 to 5 g of added sugar per 12 oz can is “a perfectly fine range, especially when compared to regular soda.” He noted that some brands may sweeten their drinks with juice, which may not be listed on the nutrition label as added sugar. Even with fruit juice, these drinks are mostly just sugar and calories, so consume them in moderation.
What you need to know about prebiotic sodas and health
Of course, the main appeal of prebiotic sodas is the idea that they promote gut health. So, they?
Again, it depends on the brand. On average, the daily intake of between 3 and 10 g of prebiotics provides health benefits, according to a study published in 2019 in the journal. foods. “Some of the prebiotic sodas on the market contain as much as 8 to 10 g of prebiotics, so the dosage is adequate to support the claimed benefits,” says Washington, DC-based Laura Cochrun, MPH, RDN. “Other prebiotic sodas on the market contain less prebiotics. Check the label!”
The makers of Poppi, for example, claim the drink gets its prebiotic powers (responsible, the company claims, for glowing skin, weight loss and cholesterol reduction, among other benefits) from apple cider vinegar. apple and the fibers found in the “mother”. a combination of yeast and healthy bacteria that is the byproduct of apple juice fermentation. There is, however, no measurable fiber in a can of Poppi. Even the prebiotics in apple cider vinegar (ACV) will be minimal compared to what you can get from whole foods, says Linsenmeyer. A tablespoon of ACV has no fiber, according to an analysis by the US Department of Agriculture (USDA), while a medium apple has almost 5 g.
Other brands, such as Olipop, which has 9g of fiber in each can, derive their benefits from fiber-rich chicory root, sunchokes and other sources of insoluble fiber. While preliminary research was published in 2017 in the journal nutrients indicates that these fibers could be good sources of prebiotics, more research is needed in real humans to determine what, if any, specific health benefits they may confer.
One thing to keep in mind: While prebiotics and probiotics are important for overall health, you don’t need to consume them at the same time to reap their benefits. “Both are beneficial to the gut microbiota in different ways,” says Linsenmeyer. “Prebiotics are a food source for [existing] gut microbiota, while probiotics are an extra dose of healthy bacteria.”
The pros and cons of prebiotic sodas
While the health benefits of prebiotic sodas and other beverages are unclear and unregulated by the FDA, their other ingredients are subject to somewhat stricter regulations, making them a lower-risk option than, for example, prebiotic supplements, for anyone who wants to try them, Cochrun says.
Prebiotics, even in beverages, are generally well tolerated and cause very few adverse side effects in most people, although Cochrun notes that some groups, such as people with irritable bowel syndrome or intolerance to FODMAPs, may want to check with their healthcare provider before adding prebiotics. your diet Mild gastrointestinal discomfort such as gas and bloating is possible.
Also, these drinks can be expensive: $3 a can or more in some cases. And what you’re paying for isn’t likely to be any kind of health benefit, experts say.
“Prebiotic drinks will never replace a balanced diet rich in vegetables, fruits, and whole grains,” says Linsenmeyer, “but they can be a good addition to your overall beverage intake when you’re looking for something other than water, especially if you’re using to kick a soda habit,” she says. She recommends looking for a brand with no more than 5g of sugar per 12oz can and some added fiber.
But don’t rely on prebiotic drinks to maintain your gut health. “They are not a substitute for prebiotic-rich whole foods,” she says. Your best bet is to try to incorporate more of these foods—garlic, onion, banana, asparagus, oats, and apples, to name a few—into your diet as often as possible.