Gut health is all the craze as prebiotic sodas continue to have a moment (they’ve been in the spotlight for several years now), and Pepsi has officially jumped on the bandwagon with its own option, now available nationwide.
PepsiCo announced last summer the rollout of Pepsi Prebiotic Cola, a new soft drink that contains five grams of cane 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 pool of prebiotic options, including popular brands dedicated to gut health like Poppi, Olipop, Bloom and Culture Pop Soda. Coca-Cola also launched a prebiotic soda last year, Simply Pop. Each can of the fruit-flavored line includes six grams of prebiotic fiber.
Prebiotic sodas first took off in 2018, with the release of Olipop and Poppi – then Mother Beverage. The latter was launched into the ether through the support of “Shark Tank.”
As Pepsi’s new beverage rolls out, here’s a look at what makes up prebiotic sodas and how healthy they are for adults.
What is a prebiotic soda?
A prebiotic soda is a beverage that contains dietary fibers called prebiotics, which cannot be digested the body. Prebiotics, rather, serve as food for the body’s microbiome, 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 grains. In these sodas, inulin typically comes from agave or chicory root, the Cleveland Clinic says.
Are prebiotic sodas good for you?
Like 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 every day. Prebiotic sodas tend to 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 inulin-rich foods may boost the body’s “good” gut microbes, help people feel full for longer, and/or reduce craving for sweet, salty and fatty foods.
Additionally, a 2018 study published in Science, a publication of the American Association for the Advancement of Science, found that the body’s gut bacteria makeup can have a direct impact on the activation and presence of type 2 diabetes. However, prebiotic sodas alone aren’t going to keep a potential type 2 diabetes diagnosis at bay.
Though dietitians agree prebiotic sodas are healthier than traditional soft drinks, not all are sold on their promoted health effects. In 2024, a San Francisco woman filed a class action lawsuit against Poppi, claiming she wouldn’t have purchased the prebiotic soda brand if she knew each can only contained two grams of prebiotic fiber, which isn’t enough to truly change a consumer’s gut biome.
Jessica Alfano, clinical dietitian at Huntington Hospital in New York, previously told USA TODAY that there isn’t enough research to indicate how much prebiotics adults should be taking to know just how healthy these sodas are.
What are side effects of drinking prebiotic sodas?
Too much fiber in one’s diet, especially for someone who doesn’t already consume enough fiber, may result in bloating, diarrhea, gas pains and/or flatulence, according to the Cleveland Clinic.
For folks with highly sensitive digestive tracts, like those with inflammatory bowl disease or irritable bowel syndrome, prebiotic sodas may have a greater impact.
What’s the difference between prebiotics and probiotics?
While prebiotics are the foods that feed the gut’s bacteria, probiotics are the living microorganisms that help the body digest food. Probiotics also communicate with the body’s immune system.
Prebiotics are found in fiber-rich foods like apples, bananas, carrots, flax seed, garlic, oats and sweet potatoes, according to the Mayo Clinic Health System. Probiotics can be found in fermented foods like yogurt, sauerkraut and kefir, according to the Cleveland Clinic.
Greta Cross is a national trending reporter at USA TODAY. Story idea? Email her at [email protected].
This article originally appeared on USA TODAY: What is prebiotic soda? Pepsi’s version now available nationwide.
Reporting by Greta Cross, USA TODAY / USA TODAY
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