Mental Health & Wellness > Wellness Matters

‘Gut health’ sodas are all the rage: Healthy or hype?

By Claire Wolters | Fact-checked by Barbara Bekiesz

Published April 4, 2025

Key Takeaways

Industry Buzz

“Don't let the bubbles fool you. While some contain probiotics or prebiotics, many just slap a trendy label on fizzy water.” — Lisa Jones, MA, RDN, LDN, FAND

Find more of your peers' perspectives and insights below.

So-called “gut healthy” sodas have been increasing in popularity, so much so that companies like Coca-Cola and PepsiCo are launching their own versions of wellness beverages.^[]

While these drinks may be marketed as having health benefits, can they actually support a health gut microbiome, or is just misleading marketing?

What the experts say

Lisa Jones, MA, RDN, LDN, FAND, a registered dietitian based in Philadelphia, PA, says that some of these sodas do contain prebiotic or probiotic ingredients, which offer potential gut benefits. Others may not contain supporting ingredients or may not contain enough to actually impact the gut.

To have an impact—and benefit—the ingredients must first survive your body’s processing system and enter the microbiome, she says. “Don't let the bubbles fool you. While some contain probiotics or prebiotics, many just slap a trendy label on fizzy water.”

To best understand if the beverage you are consuming contains gut-healthy ingredients or is just a product of effective marketing, Jones recommends that people “check the fine print, not the front label.”

What to look for

Consumers should look for specific strains—such as Lactobacillus or Bifidobacterium—at high enough levels to make a difference in the gut. “If it just says ‘gut health’ with no real supporting ingredients, it’s more marketing than science,” Jones says.

Even for sodas with vetted gut-supporting ingredients, however, be wary not to view these as medicine—or as a replacement for gut-healthy foods elsewhere in your diet.

Jones reminds people that sodas can still contain added sugars or artificial sweeteners that may upset your gut. Further, carbonation in sodas can upset some people’s stomachs by triggering a bloating reaction.

“If you enjoy them and they don’t cause tummy troubles, one a day is fine,” Jones says. “Keep in mind, they’re not a replacement for fiber-rich foods, fermented foods, or a solid gut-health routine.”