NUTRITION

Trend Talk: Our Dietitian Unpacks Prebiotic Drinks

Gut health has become one of the biggest wellness trends in recent years, and at the center of this movement are prebiotic drinks like functional sodas that promise digestive benefits. 

Marketed as a better-for-you alternative to traditional sodas, these drinks claim to support gut health, balance blood sugar, and even boost overall wellness. But do they really deliver? 

To help sort fact from fiction, Flavor & Fettle’s in-house nutritionist and dietician, Karen Zinka, is here to help. With her expertise and practical perspective, she’ll explore the claims, explain the science, and offer tips on how (or if) to incorporate this trend into your lifestyle. Read her thoughts on the trend below. 

What Are Prebiotic Drinks?

Unlike probiotics, which introduce beneficial bacteria into your gut, prebiotics are a type of fiber that feed the good bacteria already in your digestive system. They act as fuel for your microbiome, helping to promote the growth of healthy gut bacteria, improve digestion and regularity, support immune function, and enhance nutrient absorption.

Prebiotic drinks are often carbonated, lightly sweetened, and flavored with natural ingredients. They contain prebiotic fibers like inulin, chicory root fiber, and resistant starch, which may help nourish the gut microbiome while providing a fizzy, soda-like experience.

Why do people drink prebiotic drinks? 

  • They are a better alternative to traditional soda. With only 2–5g of sugar per can (compared to 39g in a regular soda), they can help cut down sugar intake without sacrificing fizz and flavor.
  • They contain real prebiotics. The fibers used in these drinks do feed good gut bacteria, which may improve digestion over time. However, the amount of fiber in the drinks is typically considered low. 
  • They can help with bloating and digestion, but only if tolerated. Some people may experience bloating or gas due to the fiber content, especially if they are not used to consuming prebiotics.
  • They are not a replacement for whole foods. While these drinks contain gut-friendly ingredients, eating whole fruits, vegetables, legumes, and fermented foods will provide more diverse prebiotics and probiotics. 
  • Some also contain artificial or natural sweeteners. While most brands use plant-based sweeteners like stevia or monk fruit, some people may be sensitive to these ingredients.

Try Prebiotic Drinks If...

  • If you enjoy soda but want a healthier alternative.
  • If you want to support gut health in a convenient way.
  • If you consume little fiber and want to introduce prebiotics gradually.
  • If you don’t mind plant-based sweeteners.

Avoid Prebiotic Drinks If...

  • If you have IBS (Irritable Bowel Syndrome) or sensitivity to inulin (which can cause bloating).
  • If you prefer to get your prebiotics from whole foods.

Prebiotic drinks are not a magic bullet for gut health, but they can be a tasty and convenient way to support digestion while cutting back on sugary sodas. If you enjoy them and they agree with your digestive system, they can be a fun addition to a gut-friendly lifestyle.