Probiotic and Prebiotic Sodas: Are They Good for Your Gut?

Source: Medindia

When you are thirsty, what is the first thing you reach for? For many, it is a can of soda. If you are seeking a healthier alternative, you might soon be swapping your regular beverage with a soda that promises to have extra benefits.

Prebiotic and probiotic beverages have recently gained popularity, thanks in part to TikTok reviews. Indeed, a search for 'probiotic soda' on the social media site yields 119 million results, with many people rating popular gut-health beverages from brands such as Poppi, Olipop, and Culture Pop.

These fizzy and sugary drinks are touted to contain less sugar than traditional sodas and are created with components that are thought to promote a healthier gut.

What's the Difference Between Probiotics and Prebiotics?

Simply put, probiotics are live microorganisms, usually bacteria, that dwell in our gut and help to keep it balanced and healthy. Prebiotics are fibres that we cannot digest. They feed the probiotics, allowing them to grow and thrive in our gut.

What are the Benefits of Having Probiotics and Prebiotics in Soda?

Marilia Chamon, qualified nutritional therapist, gut health specialist, and creator of Gutfulness Nutrition, is not shocked by the popularity of prebiotic and probiotic beverages. She attributes their sudden appeal to several things.

To begin with, people are becoming more aware of the significance of gut health. "Increasing awareness of gut health and the role of the gut microbiome in overall well-being has driven interest in products that claim to support gut health," Chamon hypothesises.

Second, she claims that the popularity of these sodas is based on convenience. "As a beverage, they provide a tasty way to incorporate beneficial microbes and dietary fibers into one's routine, making them an attractive option for consumers who want to improve their gut health without making significant dietary changes," she explains.

Are Probiotic and Prebiotic Sodas Good for Your Gut?

While these drinks are becoming more popular as a healthier alternative to standard sodas, are they genuinely healthy for your gut and overall health? Chamon isn't quite convinced.

"Aside from increased fibre intake, I don't see much benefit to it," she says. "If you eat a Western diet with a high intake of animal proteins and saturated fat and little consumption of whole foods, prebiotic sodas can contribute to your daily recommended fibre intake," she continues. "However," she adds, "I would prefer that people focus on improving their dietary patterns rather than relying on prebiotic sodas to support their health goals."

While Chamon feels these sodas can be a handy and fun method to add dietary fibre into one's daily routine, she believes they should not be used to replace a diet rich in whole foods, such as:

• fruits and vegetables entire grains
• lentils, nuts, and seeds

According to Chamon, the most important thing to ask is, "What are you taking probiotics for? Probiotics are strain-dependent, with different strains providing varying health benefits." "Ideally, you should look for a strain that has been studied and proven to help with the specific symptom you want to address," she says.

Dangers of Consuming Probiotic and Prebiotic Drinks

According to Karen Reyes, a board-certified dietitian, drinking these beverages has both health benefits and potential health hazards. On the one hand, she claims they may boost digestion and immunological function by stimulating antibody synthesis. "Some studies even suggest that they may have beneficial effects on mood and mental health by promoting the production of neurotransmitters like serotonin," she continues.

She also references a 2016 research published in Nutrition Bulletin, which suggests that probiotic use may be beneficial for a variety of health issues, including gastrointestinal infections and inflammatory bowel disease. Reyes, on the other hand, claims that certain sodas may induce stomach problems such as:

Chamon has comparable issues with bloating, gas, and diarrhoea. "Introducing probiotics can cause gas and bloating, especially for those with small intestinal bacterial overgrowth (SIBO)," she warns.

"The prebiotic fibre used in these types of sodas is usually inulin, which is a common cause of bloating and gas, especially in people with sensitive digestive systems or irritable bowel syndrome (IBS)." "Some brands claim their soda will relieve bloating, but it may do the opposite," she speculates.

Furthermore, some of these sodas have a high sugar content, which can contribute to heart disease, some malignancies, type 2 diabetes, and obesity. The effects of prebiotic and probiotic drinks are still being studied. Reyes believes it is critical to stress that research on probiotics and prebiotics is still in its early stages and that additional research is needed to properly grasp their potential health advantages.

Meanwhile, if you want to drink a probiotic or prebiotic soda, she recommends looking for brands with natural components and no added sugars. Reyes says there is no clear answer to whether you should drink them every day because it depends on a multitude of factors, including your total diet, lifestyle, and health goals.

However, both experts believe that they are generally safe for most individuals when consumed in moderation.