Once blamed for bloating and obesity, fizzy drinks are undergoing a makeover in the name of gut health. In recent years, the intestinal frontier has become a lucrative market, spawning countless foods, drinks, and supplements. The latest trend is 'gut health sodas,' which typically contain prebiotics—non-digestible plant fibres found in onions, garlic, chicory root, green bananas, and oats. Prebiotics feed the gut microbiome, a vast army of bacteria and fungi that aids digestion and nutrient absorption, making it more diverse, resilient, and effective. Recent studies link a robust microbiome to reduced risks of bowel cancer, dementia, and even better joint health.
How Helpful Are These Sodas?
Sophie Medlin, Consultant Dietitian at CityDietitians, told the Daily Mail: 'I think some of them are good and offer a real alternative to Coca-Cola. But many contain ingredients that are less good for us. When it comes to healthy drinks, the best option is always just water.' With that in mind, Medlin assessed some of the buzziest gut health sodas and ranked them for healthiness.
Remedy (Passionfruit)
Price: £1.95 | Calories: 8 | Sugar: 0g | Fibre: <1g
Remedy aims to make tasty, natural, sugar-free drinks with live cultures. Medlin says: 'This is a healthier soda rather than a gut-specific one. It contains apple cider vinegar, which can harm teeth. I don't see additional fibre or probiotic benefits, but it's unlikely to cause bloating.' Rating: 2/5
Fibe (Fruit Punch)
Price: £1.99 | Calories: 30 | Sugar: 3.75g | Fibre: 5g
Fibe offers pre, pro, and postbiotics with Vitamin C. Medlin warns: 'The inulin fibre may cause bloating, and stevia sweetener may impact gut bacteria. Vitamin C is beneficial but most people get enough from diet.' Rating: 2.5/5
Poppi (Strawberry Lemon)
Price: £2.99 | Calories: 30 | Sugar: 5g | Fibre: 3g
Poppi claims to be the future of soda with prebiotics. Medlin notes: 'It contains inulin and cassava root fibre, but due to potential side effects and stevia, it's not top-rated.' Rating: 2.5/5
XOXO (Sparkling Lemonade)
Price: £1.89 | Calories: 46.2 | Sugar: 8.25g | Fibre: 5.94g
XOXO uses three plant-based fibre sources. Medlin says: 'The variety is useful, but artichoke can cause side effects and contains vitamin K, which affects blood thinners. Natural flavourings are good, but apple juice concentrate adds sugar.' Rating: 2.5/5
Ió Water (Lemon & Lime)
Price: £1.99 | Calories: 21 | Sugar: 0.6g | Fibre: 6g
Ió Water contains chicory root and corn fibre. Medlin says: 'Corn fibre introduces new food to the microbiome. Inulin from chicory is good but often causes IBS-like symptoms. Be mindful if you're sensitive.' Rating: 2.5/5
YAAS (Citrus Twister)
Price: £1.89 | Calories: 59.4 | Sugar: 10.89g | Fibre: 6.6g
YAAS packs prebiotic fibre without sweeteners. Medlin notes: 'It has the highest sugar content among these. Inulin may cause discomfort, and apple cider vinegar can damage teeth.' Rating: 2.5/5
Living Things (Sparkling Lemon and Ginger)
Price: £2.50 | Calories: 49.5 | Sugar: 5.61g | Fibre: 6.6g
Living Things contains live cultures and ginger. Medlin says: 'Ginger supports gastric emptying and is anti-inflammatory. But live cultures may not survive shelf storage. Inulin might cause side effects.' Rating: 3/5
Nexba (Strawberry & Peach Water Kefir)
Price: £1.95 | Calories: 6.6 | Sugar: 0g | Fibre: None
Nexba uses water kefir for probiotics. Medlin says: 'Water kefir is a dairy-free, low-sugar alternative to kombucha. It's unlikely to cause bloating but contains sweeteners. The key question is whether bacteria survive packaging.' Rating: 3.5/5
Hip Pop (Pink Grapefruit)
Price: £1.95 | Calories: 59.4 | Sugar: 7.26g | Fibre: 7.92g
Hip Pop contains no sweeteners, apple cider vinegar, and live bacteria. Medlin says: 'No sweetener is great. Apple cider vinegar can harm tooth enamel. Live bacteria are helpful, but survival is uncertain. I recommend this to patients wanting to quit artificially sweetened drinks, but not to those with IBS.' Rating: 4/5
Ultimately, while some gut health sodas offer benefits like fibre and probiotics, they are not a magic bullet. Water remains the best choice for hydration, and any soda should be consumed mindfully.
