Prebiotic Soda: Gut Feeling or Gimmick?

You've likely seen the headlines reporting soda as the latest digestive health trend.? But not just any soda: Brands like Poppi, Olipop, and now, Coca-Cola's Simply Pop have entered the market, touting?their “fiber-infuzed-fizz” as the latest and greatest soda alternative - complete with prebiotic health benefits. But are the bubbles worth the buzz?

As a Board Certified Health and Wellness Coach, I'm here to help us cut through the noise and get real about how to make the best choices for our bodies. In this article, we'll review some info that will help you make an informed choice about prebiotics/fiber in your diet.

The Buzz About Gut Health:

Gut health plays a vital role in our overall well-being, affecting digestion, immunity, mood, and energy levels. And yes, prebiotics are crucial for a healthy microbiome. Think of it this way: if probiotics are the living organisms that benefit your gut, prebiotics are their food source, largely composed of fiber.

It's also important to note that although all prebiotics are fiber, not all fiber is prebiotic. Classification of a food ingredient as a prebiotic requires scientific criteria. You can nerd out all about that HERE.

While fiber is definitely having a "moment" right now, for most of us, the word still conjures up images of those heaping, grainy, spoonfuls of sludge that our grandmas used to mix into their glasses of water. So, naturally, the idea of a tasty, gut-supporting, fiber-infused-soda sounds uber appealing.

But before you pop the top, let's take some inventory. Below is a list of foods that are naturally rich in prebiotics. Read through the list and score the foods you eat regularly using the following rubric.

1 Point: Consumed at least once per week.

2 points: Consumed 2x per week.

3 points: Consumed 3x per week.

4 Points: Consumed 4 or more times per week.

Tally Your Score:

Excellent (60+ points): You're likely getting ample prebiotics and supporting a healthy gut.

Good (40-59 points): You're on the right track, but consider increasing your intake of certain prebiotic foods.

Fair (20-39 points): You could benefit from significantly increasing your prebiotic food intake.

Low (Below 20 points): Your diet may be lacking in prebiotic-rich foods. Focus on incorporating more of these foods into your weekly meals.

To Fizz or Not To Fizz?

While there have been many positive correlations between taking prebiotic supplements and improved digestion, the scientific evidence to definitively prove consistent, positive effects of prebiotic supplementation on gut health is still developing. There simply haven't been enough studies, which is why as a consumer, research is SO important in helping us make informed decisions about our purchases. You'll definitely hear success stories, which may be due to the inclusion of prebiotic fiber from the drinks that may have been missing in one's diet all together, but conclusive evidence is still being gathered.

On the flip side, however, there is ample evidence to show that including and even prioritizing fiber in your diet, which includes naturally occurring prebiotics, carries not only digestive benefits and gut support but ample health benefits such as decreased risk factors for cardiovascular disease, improved weight management, immune function, and colonic health.

Remember, whenever making any changes to your diet, it's important to consult with your doctor or a registered dietician, especially if you're taking medications or living with chronic illness. It's also important to note that when starting your "journey to include more fiber" in your diet - even the fizzy kind - after neglecting it for a time, things can get a little...gassy.

I hope this article gave you a little fizz for thought and would love to hear your thoughts below in the comments. I publish weekly and always want to ensure that what I'm writing is meaningful for you!

Jenna Zaffino is a board-certified health coach and corporate wellness specialist who helps people thrive in the face of stress. Combining practicality, authenticity, and a mindful approach, she empowers midlife individuals, those with chronic illness, and organizations to "Live Well Despite Limits.??"

For information about corporate programs and coaching visit jennazaffino.com