News from CRIS: Trending - Prebiotic Soda
February 24, 2025
Top Takeaways:
- Prebiotic sodas contain fiber and offer a lower-sugar alternative to traditional sodas.
- Prebiotics feed existing gut bacteria, while probiotics introduce new live bacteria.
- Whole foods like fruits, vegetables, and legumes remain the best sources of prebiotics.
- Research on whether prebiotic sodas significantly improve gut health is still limited.
What is the human microbiome?
The human microbiome consists of microorganisms, including bacteria, viruses, fungi, and archaea living within or on our body, often in a mutualistic or symbiotic relationship, meaning the microorganisms benefit our health in some way. In return, our body keeps the microorganisms alive.
There are trillions of organisms living in and on our bodies, helping to support our health. We each have a unique combination of microbiota (the microbes that make up the microbiome) to support our systems.
Each person’s microbiome will consist of beneficial and potentially harmful microbiota. The potentially harmful microbes (known as pathogens) present in our system typically do not threaten our health or our microbiome balance unless an illness, diet, or medication (like antibiotics) disrupts our system. Any significant disruption can cause the beneficial microbiota to die, leaving more harmful pathogens to thrive.
Where do we find microbiota?
Our microbiome typically refers to all the systems of microbiota found throughout and on our body.
Our gut contains the largest and arguably most impactful microbiota system. But, we still find microbiota on our skin, in our mouths, and in other mucus membranes. All of these together make up our microbiome.
What is a prebiotic? Is it different than a probiotic?
Prebiotics and probiotics encompass a wide range of foods, ingredients, supplements, and products designed to support or introduce beneficial microorganisms that may positively influence the human microbiome.
Typically, manufacturers formulate these products to promote the growth of beneficial bacteria, fostering a balanced and resilient gut environment.
- Prebiotics serve as nutritional sources for beneficial bacteria, providing the fibers and compounds necessary to support their growth and activity.
- Probiotics contain live beneficial bacteria, directly introducing them into the microbiome to enhance microbial diversity and overall gut health.
What makes a food or beverage prebiotic?
Prebiotic ingredients serve as nutritional fuel for beneficial gut bacteria, helping to support a balanced and healthy microbiome.
For an ingredient to be considered prebiotic, it must:
- Resists digestion or is only partially broken down in the digestive tract.
- Pass through the small intestine unabsorbed.
- Avoid significant fermentation by oral bacteria.
- Be selectively fermented by beneficial gut bacteria in the colon.
- Remain largely unfermented by harmful gut microbes.
These criteria are best met by fiber-rich foods such as fruits, vegetables, whole grains, and legumes, which naturally provide the prebiotic compounds essential for gut health.
What is a prebiotic soda?
In general, prebiotic sodas are carbonated beverages enriched with dietary fibers and minimal added sugars, designed to nourish beneficial gut bacteria and support microbiome health.
Numerous brands (e.g., Olipop, Simply Pop, Poppi, etc.) offer prebiotic sodas, each with unique formulations and health claims.
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