PepsiCo Just Bought Poppi. But Does a ‘Healthy’ Soda Actually Exist? 6 Experts Weigh In

PepsiCo simply introduced that it has acquired the prebiotic soda model Poppi for $1.95 billion. Alongside Olipop, one other widespread prebiotic soda you’ve got probably seen on cabinets, and social media tendencies like home made wholesome Coke, persons are clearly inquisitive about “wholesome” sodas with potential well being advantages that lack added sugar or synthetic sweeteners like aspartame. 

The numbers additionally add up. In line with Tastewise, a generative AI shopper insights platform for the meals and beverage trade, prebiotic sodas have seen a 39% year-over-year improve in shopper curiosity throughout social media and on-line searches. However the query stays: Are these sodas truly as wholesome as folks imagine they’re? We requested consultants for his or her take.  

Standard prebiotic sodas: What do they comprise? 

Prebiotic drinks are having a sizzling second. Coming alongside fast-growing manufacturers like Poppi and Olipop, Coca-Cola launched a brand new prebiotic soda known as Merely Pop. With 5 flavors primarily based on pure elements, it’d appear to be a wholesome various to soda like Coke or Pepsi. 

Different manufacturers have additionally rushed to enter this rising market. These embrace:

• Wildwonder
• Tradition Pop
• Turveda
• Mighty Pop
• SunSip (from the kombucha model Well being-Ade). 

David Clarke, a board-certified internist, gastroenterologist and president of the Affiliation for Remedy of Neuroplastic Signs, explains, “Rising ‘purposeful’ sodas try and redefine the class. Prebiotic varieties like Poppi and Olipop incorporate elements similar to agave inulin and chicory root fiber, which theoretically stimulate useful intestine micro organism. These drinks typically comprise fewer energy — 25 to 50 per can — and diminished sugar content material — 4 to 7 grams — in comparison with conventional sodas.”

Nonetheless, he provides, “However, their well being advantages stay unsure.”

This was underscored by a latest lawsuit introduced towards Poppi. In Cobbs v. Vngr Beverage LLC (US District Courtroom for the Northern District of California, 2024), a shopper introduced a category motion go well with towards the model. The submitting says that Poppi “solely comprises two grams of prebiotic fiber, an quantity too low to trigger significant intestine well being advantages for the buyer from only one can.” As Clarke explains, “Its two grams of prebiotic fiber per can fall in need of the five-gram threshold required for measurable intestine well being enhancements.”

Plus, these prebiotic soda choices can include drawbacks. Some comprise apple cider vinegar, for instance, which might be dangerous in your tooth as a result of its acidity. (Whereas ACV can have some well being advantages — as is evidenced by the variety of drinks that embrace it — it is best to brush your tooth after consuming it.) 

Are Poppi sodas and related manufacturers truly wholesome? 

Prebiotic drinks are being propped up as a wholesome various to soda. However are they? We requested some consultants if that is actually a wholesome soda possibility. 

Let’s assessment a few of their responses right here:

• Anastasiia Kaliga, nutritionist and biologist on the app Luvly, answered, “It depends upon what we imply by ‘wholesome.’ In comparison with conventional sodas, that are loaded with sugar and synthetic elements, prebiotic sodas look like a greater possibility.” 
• Dr. Raphael Cuomo, a professor and biomedical scientist on the College of California San Diego College of Drugs and a scientific most cancers epidemiologist, weighed in. He says, “From the attitude of stopping life-threatening ailments like most cancers and coronary heart illness, the important thing consideration is decreasing consumption of sugar. Some newer sodas are formulated with decrease sugar and added fiber and so are a greater possibility than conventional sodas. Nonetheless, they shouldn’t be thought of a well being meals.”
• Brian Bethke, founding father of Bear Maple Farms, says, “We want extra analysis. The advantages of consuming whole-food sources of prebiotics are well-known, however there’s a lack of peer-reviewed research on prebiotic sodas. Plus, some sweeteners like stevia and erythritol could affect the microbiome in methods we do not totally perceive. Backside line: It is difficult.”

The important thing challenge is that what’s marketed as a gut-healthy soda won’t ship the advantages you’d count on. The well being advantages of prebiotics are well-documented (Well being Results and Sources of Prebiotic Dietary Fiber, 2018; Prebiotics: Definition, Varieties, Sources, Mechanisms, and Medical Purposes, 2019). Nonetheless, many of those prebiotic soda choices comprise solely hint quantities of those fiber-based vitamins. They actually cannot measure as much as the advantages you get from whole-food sources of prebiotics.  

As Cuomo explains, “Prebiotic sodas could contribute small quantities of fiber, however they aren’t a main supply of significant prebiotic consumption. A eating regimen wealthy in greens, legumes and complete grains offers considerably larger advantages for intestine well being, which is linked to decreased danger of coronary heart illness and a number of other cancers.”

Dr. Amy Eloheim, a board-certified purposeful well being practitioner, licensed holistic well being practitioner and grasp herbalist, sums it up properly: “A prebiotic soda generally is a handy option to help intestine well being, but it surely should not be your solely supply of prebiotics.” 

What consultants must say about discovering wholesome soda alternate options

Whenever you’re searching for a wholesome various to soda, you possibly can maintain an eye fixed out for sure issues. 

Amy Lee, medical nutritionist and founding father of Nucific, suggests, “Learn the elements phrase by phrase and search for buzzwords that replicate sugar. There are over 70 names for sugar that may be present in processed meals. Additionally, search for preservatives used to maintain soda recent and retain coloration to provide it the specified look and a sure taste. I personally am not a fan of synthetic sweeteners however seen loads of that being added to exchange processed sugars.”

Cuomo recommends avoiding synthetic sweeteners altogether, together with “phosphoric acid, caramel coloring and preservatives, which can contribute to irritation or metabolic disruption.” He provides, “Customers ought to prioritize low sugar content material, ideally underneath 5 grams per serving, and verify for precise fiber content material.”

Clarke provides extra specificity to what it is best to search for if you need your wholesome soda to help intestine well being. “Examine for particular fiber varieties (e.g., inulin, galactooligosaccharides [GOS]) and quantities. Manufacturers promoting intestine advantages ought to disclose fiber content material prominently, ideally exceeding 4 to five grams per serving.” 

Let’s distill that down right into a guidelines you need to use as you store for a wholesome various to soda:

• Lower than 5 grams of sugar
• 4 or extra grams of fiber, ideally with the particular kinds of fiber listed
• No synthetic sweeteners
• No synthetic coloring 
• No preservatives
• No phosphoric acid

“Prebiotic sodas generally is a enjoyable and refreshing option to help intestine well being, however let’s maintain it in perspective — they don’t seem to be a substitute for a high-fiber eating regimen or a panacea for digestion,” Kaliga says. “Take pleasure in them as an occasional addition to your routine, however do not depend on them as your main technique for bettering digestion.”

Find out how to make a wholesome soda at house

That prebiotic soda you had been occupied with selecting up won’t work wonders in your intestine well being. If you happen to’re nonetheless trying to find a greater possibility, you possibly can whip one up by yourself. We tapped the consultants to give you some elements you possibly can combine collectively to make an excellent various at house. 

Soda water

Lee suggests beginning with a base of soda water, to which you’ll add pure flavors. Since water is among the vitamins the physique critically wants, this helps your hydration ranges. Clarke additionally factors out that utilizing unflavored glowing water helps you keep away from extra sodium and components. 

Prebiotic fibers

If you happen to’re trying to make a gut-healthy soda, add prebiotic fibers. Eloheim suggests chicory or acacia fiber. Cuomo additionally recommends chicory root and says inulin works. Clark says resistant potato starch can even mimic industrial prebiotics.

If you have no of these particular sorts of fiber available, Kaliga says you need to use a little bit of blended fiber-rich fruit like kiwi or banana. 

Add sufficient to carry your home made wholesome soda to a significant quantity of prebiotics. Goal for five grams or extra. 

Pure sweeteners

Loads of pure sugar alternate options can sweeten your soda with out harming your well being. “Go for 1 to 2 teaspoons of uncooked honey or maple syrup, which offer antioxidants and hint minerals with out spiking glycemic ranges,” Clarke suggests. 

Citrus juice

Some recent citrus juice, like lemon or lime juice, can taste your wholesome soda and ship advantages. Cuomo says these introduce some antioxidants, which shield your cells. 

Herbs and spices

Eloheim suggests including herbs and spices like cinnamon or mint “to reinforce taste and digestion.”  This may make your well being soda style extra attention-grabbing with out including any extra sugar. 

Kombucha 

If you wish to get some probiotic advantages along with your prebiotic, Eloheim recommends including a splash of kombucha to your drink. This introduces extra “good” micro organism to help your intestine well being. 

Roots

A number of of our consultants beneficial including ginger or turmeric. Cuomo says these elements won’t solely taste your wholesome soda but additionally ship anti-inflammatory results. 

A pattern wholesome soda recipe

Clarke offered us with a pattern recipe you need to use to make a wholesome various to soda at house. He says to mix:

• 8 ounces glowing water
• 1 tablespoon lemon juice
• 1 teaspoon grated ginger
• 1 teaspoon honey 
• A pinch of sea salt

He recommends a remaining step for added well being advantages: “Ferment for 12 to 24 hours to domesticate probiotics.”

The underside line 

Wholesome soda manufacturers’ claims is likely to be overhyped, particularly on the subject of intestine well being. Whereas prebiotic drinks can introduce a few of these vitamins, they cannot compete with complete meals.

You may nonetheless need to take pleasure in prebiotic soda as somewhat deal with — and a more healthy various to conventional soda. To search out one of the best one, ensure you learn the label rigorously. You need to see loads of fiber and solely somewhat little bit of sugar. 

However bear in mind, as Clarke says, “Customers ought to view these merchandise as occasional dietary supplements relatively than substitutes for fiber-rich diets.”