It’s natural for consumers to want healthier versions of unhealthy things.
I, for example, have a sweet tooth and have been ordering from Shameless Snacks, a company that makes gummy candies that are 90 calories a package with only 3 grams of sugar and nearly a full day’s worth of fiber.
In theory, I’m swapping out something unhealthy for something that’s a little better for me. A number of Americans have been attempting to do the same thing by drinking prebiotic, lower-calorie sodas instead of traditional Coca-Cola and Pepsi products.
“Prebiotic soda is a carbonated beverage that contains prebiotics within to help support your microbiome, or gut,” says Registered Dietitian Bonnie Taub-Dix, RDN, creator author of “Read It Before You Eat It: Taking You from Label to Table,” told Good Housekeeping.
Prebiotics may have some health benefits.
“Prebiotics, known as oligosaccharides, a type of carbohydrate compound which is a fiber, have been associated with reducing the risk for heart disease, lowering cholesterol levels, decreasing risk for constipation, and maintaining gut health,” Registered Dietitian Keri Gans told the magazine.
A number of smaller companies have jumped on the craze, and now, PepsiCo has joined the fray with its own line of prebiotic sodas.
What is a prebiotic soda?
- Prebiotic sodas are fizzy drinks that include prebiotic fiber (most often inulin, typically from sources like agave or chicory root), fibers your body doesn’t digest but which feed the “good” bacteria in your gut.
Source: Cleveland Clinic - A typical can provides ~ 2 to 9 g of fiber, and much less sugar (often 4-5 g) than a regular can of soda (which might have ~ 38-40 g sugar).
Source: BJC Healthcare - Potential benefits: The added fiber may help feed beneficial gut microbes and support digestion. For someone who drinks traditional sugary soda, it can be a lower‑sugar, somewhat “healthier-ish” alternative.
Source: Good Housekeeping - Limitations/risks: The fiber amount per can is modest compared with the recommended daily fiber intake (often far below the recommended 25-38 g/day).
Source: Cleveland Clinic - Also, for some people, especially those not used to much fiber or those with sensitive digestion, inulin (and other prebiotic fibers) can cause bloating, gas, or digestive discomfort.
Source: Prevention
“Prebiotic dietary fibers act as carbon sources for primary and secondary fermentation pathways in the colon, and support digestive health in many ways. Fructooligosaccharides, inulin, and galactooligosaccharides are universally agreed-upon prebiotics,” according to Health Effects and Sources of Prebiotic Dietary Fiber, which is in the National Library of Medicine.
The amount of fiber in prebiotic sodas varies by brand, ranging from about 2 to 9 grams per can, according to data from Cleveland Clinic.
“To put that in perspective, the recommended daily value for fiber is 25 to 38 grams per day,” registered dietitian Julia Zumpano told the hospital.
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Pepsi beats Coke to the prebiotic punch
PepsiCo has entered the prebiotic soda market, albeit in a somewhat limited way.
“This Black Friday, the brand is dropping a limited online release of Peps® Prebiotic Cola – the boldest evolution in cola in more than two decades – before it hits store shelves early next year,” the company shared in a press release.
Named “Unbelievably Pepsi,” the new soda line will be available in Pepsi’s Original Cola and Cherry Vanilla flavors.
- No artificial sweeteners
- 30 calories
- 5 grams of sugar
- 3g of prebiotic fiber
- Available nationally on Amazon, Walmart.com, and TikTok Shop, as well as in select markets on Kroger.com, DashMart, and Gopuff, while supplies last.
- Add Pepsi Prebiotic Cola to your Amazon cart in a single click from a shoppable ad premiering during Amazon Prime Video’s Black Friday Football game.
“Pepsi Prebiotic Cola is designed for cola-lovers, cola newbies, and the cola curious – delivering delicious refreshment in every sip,” the company shared.
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Dr. Brent Bauer, an internist and director of the Mayo Clinic Complementary and Integrative Medicine Program, thinks prebiotic sodas could be a small positive.
“It depends,” Bauer told the Mayo Clinic. “Soda is generally too high in sugar (or artificial sweeteners — neither of which belong in a truly healthy diet). But if someone still chooses to consume soda, choosing one that provides a novel source of prebiotics might at least be worth considering.”
Coca-Cola has not offered a prebiotic version of its namesake soda, but it does have a line of carbonated drinks with prebiotics under its “Simply Pop” brand.
Examples of prebiotic soda brands
Here are some of the names you’re most likely to come across:
- Olipop: Often considered “the” prebiotic soda pioneer, it features high fiber content, many flavor varieties.
Source: Garage Gym Reviews - Poppi: Known for fruity flavors, apple‑cider vinegar inclusion, fewer calories, and a “gut‑friendly soda” pitch.
- Simply Pop (from Coca-Cola): A newer entry in the space, it offers prebiotic fiber, fruit juice, vitamin C, and zinc.
Source: Ingredients Network - Wildwonder: Blends prebiotics (and sometimes probiotics), real juices, and “functional soda” sensibilities.
Source: Foodbeast - Jones Soda’s prebiotic line (e.g. “Pop Jones”): This more recent entrant offers flavored prebiotic sodas.
Source: FoodDive
Related: Coca-Cola adds new holiday Coke flavor for first times since 2020
