If you're looking for a drink that not only quenches your thirst but also claims to do wonders for your gut, you might be tempted to give prebiotic soda a shot. But the burning question remains - is this bubbly beverage your gut's best friend, or is it just another marketing gimmick? Let's take a closer look at prebiotic soda, exploring what it is, how it works, and whether it has any health benefits or drawbacks.
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What Is Prebiotic Soda?
Prebiotic soda is a fizzy drink enriched with prebiotics that supports your gut microbiota.
Like popular soft drinks, they also come in various flavors.
- Lime
- Ginger
- Mint
- Berry
It is typically lower in added sugar compared to traditional soda.
It can include natural ingredients like chicory root, apple cider vinegar, and botanical extracts to provide prebiotics and flavor.
These sodas generally have reduced sugar content, ranging from 2 to 5 grams per can, and fewer calories, typically 20 to 50 calories per serving.
Some popular brands include Poppi and Olipop.
But What Exactly Are Prebiotics?
Prebiotics are like special snacks for the friendly bacteria in our gut.
They're not something our bodies can digest, but these little goodies are what our helpful gut microbes love to munch on.
By giving them these snacks, we're giving our gut buddies the energy they need to do their job well.
And what's their job? It's helping to keep our gut healthy!
You won't find a specific daily amount we should eat as we do for vitamins.
Still, experts from the International Scientific Association for Probiotics and Prebiotics (ISAPP) suggest that having at least 5 grams of prebiotics each day is a good goal.
You can discover prebiotics in many foods, like:
- Chicory root
- Garlic
- Leeks
- Onions
- Asparagus
- Jerusalem artichokes
- Bananas
- Sweet potatoes
These foods are like a buffet for the good bacteria in our guts, ensuring they stay happy and healthy.
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Does Prebiotic Soda Have Health Benefits?
Prebiotic soda has shown promise in benefiting health through various mechanisms.
However, it is important to remember that research on the health benefits of probiotics and prebiotics is limited.
Here's a quick list of potential advantages:
- Improved calcium absorption: Prebiotic soda may enhance the body's ability to absorb calcium, which is essential for bone health.
- Blood sugar regulation: Certain prebiotics in these sodas can aid in maintaining balanced blood sugar levels, which is especially valuable for those managing diabetes.
- Enhanced gut function: Prebiotics support the efficient functioning of beneficial gut bacteria, potentially improving digestion and aiding individuals with gut-related concerns.
- Immune system support: New studies indicate that prebiotics may promote a healthier immune system.
- Gastrointestinal health: Ongoing studies explore prebiotics' role in managing conditions like irritable bowel syndrome and inflammatory bowel diseases.
The jury is still out on whether prebiotic sodas are good for the gut and overall health.
So, if you are planning to give it a try, go for ones that have natural ingredients with no added sugar.
Is There Any Nutritional Value In Prebiotic Soda?
Depending on the brand, prebiotic soda has different nutritional values.
Most of them are low in calories and sugar and may contain prebiotic fibers, which are beneficial for the gut.
Here is an example of the nutritional information of a 12-ounce (oz) can:
- Calories: 20-50
- Sugar: 2-5 grams
- Prebiotic fiber: 2-9 grams
According to Dr. Linsenmeyer, 2–5 grams of added sugar per 12 oz can is acceptable.
Side Effects Of Prebiotic Soda
When it comes to enjoying prebiotic soda, most people can do so without any worries.
However, for some, there might be a few adverse reactions. These can happen due to the high fiber content or the unique ingredients in certain brands.
Some possible side effects are:
- Bloating
- Gas
- Cramps
- Diarrhea
- Constipation
- Nausea
- Headache
- Allergic reaction
Note: Tolerance of doses depends upon the sensitivity factor that differs from person to person.
If you experience any of these side effects after consuming prebiotic soda, you should stop drinking it and consult your doctor.
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Who Should Not Consume Prebiotic Soda?
People with certain health issues or taking medications that may interact with the prebiotics or other ingredients in the drink should avoid drinking it.
Some examples are:
- People with IBS: IBS is a chronic condition that affects the large intestine. Bloating, diarrhea, gas, and constipation are some of the symptoms that this condition can produce. Prebiotic soda may worsen these symptoms in some IBS patients.
- People with small intestinal bacterial overgrowth (SIBO). In this condition, bacteria from the large intestine grow in the small intestine. Prebiotic soda can also worsen the symptoms of SIBO.
- People with a sensitive digestive system. Some people have a sensitive digestive system and may experience bloating, gas, or diarrhea after consuming prebiotic soda.
- People who are allergic to or intolerant to FODMAPs. FODMAPs are a specific type of carbohydrate that may pose digestion challenges. Prebiotic soda can contain FODMAPs, so it is important to check the label if you have any allergies or intolerances.
- People who are on medications. Prebiotic soda can interact with some medications, so it is essential to talk to your doctor before consuming it.
Other Healthier Sources Of Prebiotics
Prebiotic soda is not the only option to supplement prebiotics and boost gut health.
Numerous more foods are naturally high in prebiotics and can provide a variety of health and well-being advantages.
Here are several examples:
- Oats
- Barley
- Wheat bran
- Flaxseed
- Dandelion greens
- Jicama
- Konjac root
- Seaweed
Summary
Prebiotic soda is a carbonated beverage designed to support gut health by containing prebiotics.
It comes in various flavors with lower added sugar and calories than traditional soda.
Prebiotics are non-digestible compounds that support beneficial gut bacteria, and some popular brands of prebiotic soda include Poppi and Olipop.
These sodas offer potential health benefits, such as improved calcium absorption, blood sugar regulation, enhanced gut function, and immune system support.
However, individual tolerance may vary; some may experience side effects like bloating, gas, or cramps.
People with certain health conditions or on medication should consult a doctor before consuming prebiotic soda.
References
https://www.everydayhealth.com/diet-nutrition/are-prebiotic-sodas-good-for-your-health/
https://www.mdpi.com/2304-8158/8/3/92
https://www.health.com/prebiotic-soda-benefits-7824404
https://www.healthline.com/health-news/probiotic-soda-gut-health-benefits
