The Rise of Gut Health Sodas
While fizzy drinks have long been associated with bloating and weight gain, they are now being rebranded as a solution for gut health. In recent years, the focus on our intestines has become a major health trend, with numerous products emerging to support this growing market.
Gut health sodas typically contain prebiotics, which are non-digestible plant fibers that feed the gut microbiome. This microbiome consists of billions of bacteria and fungi that aid in digestion and nutrient absorption. A diverse and healthy microbiome has been linked to reduced risks of bowel cancer, dementia, and better joint health.
However, the effectiveness of these gut health sodas remains a topic of debate. Sophie Medlin, a Consultant Dietician at CityDietitians, acknowledges that some of these drinks can be a healthier alternative to traditional sodas like Coca-Cola. However, she also warns that many contain ingredients that may not be ideal for gut health. According to her, water is still the best option when it comes to “healthy” drinks.
To assess the healthiness of these gut health sodas, we asked Ms. Medlin to evaluate some of the most popular options on the market.
Remedy
Price: £1.95
Flavour: Passionfruit
Nutritional information (per 250ml can):
Calories: 8
Sugar: 0g
Fibre: Less than 1g
Remedy claims to offer tasty, natural drinks without sugar and with live cultures. Ms. Medlin notes that while it is a healthier soda, it is not specifically designed for gut health. She suggests it could be a good alternative to Coke or Diet Coke but points out that it contains apple cider vinegar, which can be harmful to teeth. She also mentions that it lacks additional fiber or probiotic benefits.
Expert’s rating: 2/5
Fibe
Flavour: Fruit Punch
Price: £1.99
Nutritional information (per 250ml can):
Calories: 30
Sugar: 3.75g
Fibre: 5g
Fibe offers tasty sodas without preservatives and includes gut health benefits and Vitamin C. Ms. Medlin expresses concern over potential bloating caused by the ingredients, particularly inulin and stevia. While stevia is natural, its impact on gut bacteria is still unclear. She notes that Vitamin C is beneficial but usually already present in a balanced diet.
Expert’s rating: 2.5/5
Poppi
Flavour: Strawberry Lemon
Price: £2.99
Nutritional information (per 330ml can):
Calories: 30
Sugar: 5g
Fibre: 3g
Poppi aims to provide high-flavor drinks with low sugar and prebiotics. Ms. Medlin highlights that while it contains inulin and cassava root fibre, which can be beneficial, it also has stevia, which may not be ideal for gut health. She notes that inulin can cause side effects, making it less suitable for those with sensitive guts.
Expert’s rating: 2.5/5
XOXO
Flavour: Sparkling Lemonade
Price: £1.89
Nutritional information (per 330ml can):
Calories: 46.2
Sugar: 8.25g
Fibre: 5.94g
XOXO claims to be a prebiotic soda with plant-based fibre from three different sources. Ms. Medlin praises the variety of fibre but warns about potential side effects from artichoke, which contains vitamin K. She also notes that apple juice concentrate adds sugar and that stevia may not be ideal for everyone.
Expert’s rating: 2.5/5
Ió Water
Flavour: Lemon & Lime
Price: £1.99
Nutritional information (per 500ml bottle):
Calories: 21
Sugar: 0.6g
Fibre: 6g
Ió Water contains prebiotic fibre from chicory root, which has been shown to improve gut bacteria. Ms. Medlin notes that corn fibre can be beneficial if not regularly consumed but warns that inulin often causes IBS-like symptoms. She advises caution for individuals sensitive to inulin.
Expert’s rating: 2.5/5
YAAS
Flavour: Citrus Twister
Price: £1.89
Nutritional information (per 330ml can):
Calories: 59.4
Sugar: 10.89g
Fibre: 6.6g
YAAS claims to be packed with prebiotic fibre without sweeteners or additives. Ms. Medlin points out that it has the highest sugar content among the reviewed drinks and contains inulin, which can cause digestive discomfort. She also notes that apple cider vinegar can damage tooth enamel.
Expert’s rating: 2.5/5
Living Things
Flavour: Sparkling Lemon and Ginger
Price: £2.50
Nutritional information (per 330ml can):
Calories: 49.5
Sugar: 5.61g
Fibre: 6.6g
Living Things offers an all-natural prebiotic soda with live cultures. Ms. Medlin highlights the potential benefits of ginger for gut health but questions the viability of live cultures after packaging. She also notes that the sugar comes from grape juice rather than artificial sweeteners.
Expert’s rating: 3/5
Nexba
Strawberry & Peach Water Kefir
Price: £1.95
Nutritional information (per 330ml can):
Calories: 6.6
Sugar: 0g
Fibre: None listed
Nexba uses water kefir, a dairy-free and lower-sugar alternative to kombucha, for gut health benefits. Ms. Medlin notes that it is the only drink featuring water kefir but questions how much of the live cultures survive during packaging and storage. She also mentions the presence of sweeteners.
Expert’s rating: 3.5/5
Hip pop
Flavour: Pink Grapefruit
Price: £1.95
Nutritional information (per 330ml can):
Calories: 59.4
Sugar: 7.26g
Fibre: 7.92g
Hip pop aims to provide naturally refreshing, gut-friendly alternatives to sugary drinks. Ms. Medlin appreciates the absence of sweeteners and the presence of live bacteria. However, she cautions against excessive consumption due to apple cider vinegar’s effect on teeth. She recommends it for those looking to reduce artificially sweetened drinks but not for those with bowel issues.
Expert’s rating: 4/5
