Pepsi Bets Big on ‘Healthy’ Soda Amid Growing Consumer Demand

Experts Question Effectiveness of Prebiotic Drinks as Health Food

The once-niche market for “healthy” sodas is experiencing explosive growth, with major players like Pepsi now heavily investing. This trend is reshaping the beverage landscape, but consumers are left wondering if these new options truly deliver on their wellness promises.

The Rise of Prebiotic Sodas

Pepsi’s recent acquisition of Poppi for $1.95 billion and its own upcoming prebiotic soda launch underscore the mainstream appeal of these beverages. Brands like Poppi and Olipop have led the charge, with Coca-Cola entering the fray with its Simply Pop. These drinks typically boast lower sugar and calorie counts than traditional sodas, often incorporating ingredients like agave inulin and chicory root fiber, marketed for their potential to support gut health.

However, the actual health benefits remain a subject of scrutiny. As Dr. David Clarke, a gastroenterologist, notes, “Emerging ‘functional’ sodas attempt to redefine the category… These beverages often contain fewer calories — 25 to 50 per can — and reduced sugar content — 4 to 7 grams — compared to traditional sodas. Nevertheless, their health benefits remain uncertain.”

Legal Challenges and Contentious Claims

A class-action lawsuit against Poppi highlighted concerns about the efficacy of its prebiotic claims. The lawsuit alleged that Poppi contains only two grams of prebiotic fiber per can, an amount deemed too low by experts like Dr. Clarke to yield significant gut health improvements. He explains that “Its two grams of prebiotic fiber per can fall short of the five-gram threshold required for measurable gut health improvements.”

Furthermore, some prebiotic sodas include ingredients like apple cider vinegar, which, due to its acidity, can be detrimental to dental health if consumed without proper oral hygiene afterward.

Expert Perspectives on “Healthy” Soda

Nutritionists and scientists offer a nuanced view on these beverages. Anastasiia Kaliga, a nutritionist, states, “Compared to traditional sodas, which are loaded with sugar and artificial ingredients, prebiotic sodas seem like a better option.”

Dr. Raphael Cuomo, a biomedical scientist, concurs that they are a better choice than conventional sodas but cautions, “they should not be considered a health food.” He emphasizes that reducing sugar intake is key for preventing chronic diseases.

Brian Bethke, founder of Bear Maple Farms, calls for more research, noting that while whole-food prebiotics are beneficial, the impact of sweeteners like stevia and erythritol in these sodas is not fully understood.

The primary issue is that the marketed gut health benefits may not be substantial. While prebiotics are known to be beneficial, many sodas contain only minimal amounts. A 2023 study published in the *Journal of the Academy of Nutrition and Dietetics* found that while many beverages claim to contain prebiotics, the actual quantities often vary significantly and may not meet the recommended daily intake for measurable effects (Journal of the Academy of Nutrition and Dietetics, 2023).

Dr. Amy Eloheim, a functional health practitioner, advises, “A prebiotic soda can be a convenient way to support gut health, but it shouldn’t be your only source of prebiotics.”

Navigating Healthier Choices

When selecting a soda alternative, consumers should scrutinize labels. Amy Lee, a medical nutritionist, recommends looking out for hidden sugars and artificial ingredients. Dr. Cuomo advises avoiding artificial sweeteners, phosphoric acid, caramel coloring, and preservatives, prioritizing drinks with less than 5 grams of sugar and verifiable fiber content.

Dr. Clarke suggests checking for specific prebiotic fiber types like inulin or galactooligosaccharides (GOS) and aiming for at least 4 to 5 grams per serving.

Anastasiia Kaliga summarizes the balanced approach: “Enjoy them as an occasional addition to your routine, but don’t rely on them as your primary strategy for improving digestion.”

Crafting Your Own Healthy Soda

For those seeking a more reliable source of gut-healthy ingredients, making soda at home offers a controlled alternative. Start with a base of unflavored sparkling water to stay hydrated without excess sodium or additives, as recommended by Dr. Clarke.

Incorporate prebiotic fibers like chicory root, inulin, or acacia fiber, aiming for 5 grams or more per serving, suggests Dr. Eloheim. Blended fiber-rich fruits such as kiwi or banana can also be used if specific fibers are unavailable.

Natural sweeteners like raw honey or maple syrup, in moderation, can add flavor and provide antioxidants. Fresh citrus juice, herbs like mint or cinnamon, and roots such as ginger or turmeric can further enhance taste and offer anti-inflammatory benefits, according to Dr. Cuomo and Dr. Eloheim.

For an added probiotic boost, a splash of kombucha can be mixed in. Dr. Clarke offers a simple recipe: combine sparkling water, lemon juice, grated ginger, honey, and a pinch of sea salt, then ferment for 12-24 hours to cultivate probiotics.

The Final Verdict on Functional Sodas

While these “healthy” sodas can be a more mindful indulgence than traditional varieties, their claims, particularly concerning gut health, may be exaggerated. Whole foods remain the superior source of beneficial nutrients. When purchasing, diligent label reading is key—prioritize low sugar and high fiber content. Ultimately, view these beverages as occasional treats rather than a dietary cornerstone for digestive wellness.