Over the past few years, a fizzy new trend has bubbled up in the beverage aisle: gut health in a can. From sparkling drinks like Poppi and Olipop to snack bars and yogurts, digestive health is having a moment—and for good reason.
We’re learning more and more about just how vital a healthy gut is to overall well-being—and it goes far beyond digestion. Our gut microbiome plays a key role in whole-body health, with strong research connecting it to immune function, inflammation, blood sugar balance, and even mood regulation.
So, what’s one powerful way to support the microbes that support us? Fiber.
So, What Is a Prebiotic?
Most people have heard of probiotics—the beneficial bacteria found in fermented foods like yogurt, kimchi and kefir milk. Prebiotics, on the other hand, are their lesser-known (but equally important) sidekicks.
Simply put, prebiotics are a type of fiber your body can’t digest, but your gut bacteria can. They serve as fuel for our gut bugs, helping them grow and thrive. Beyond digestive benefits, some early studies on prebiotic compounds hint at broader perks—like improved calcium absorption, better blood sugar control, and even immune support. While ALL fiber is important and of value, not all fiber acts as a prebiotic.
Some common prebiotic fibers include:
- Inulin
- Fructo-oligosaccharides (FOS)
- Galacto-oligosaccharides (GOS)
And they’re naturally found in whole foods like:
Onions, garlic, and leeks
Asparagus and bananas
Barley, oats, and Jerusalem artichokes
Enter: Prebiotic Sodas
Drinks like Poppi and Olipop are marketed as gut-friendly alternatives to traditional soda, thanks to ingredients like chicory root fiber or inulin. Poppi delivers 2 grams and Olipop provides a whopping 9 grams of fiber. Unlike daily recommendations for dietary fiber (25-38 grams) there is no formal recommendation for prebiotic fibers, however, some professionals recommend a 3-5-gram-per-day target.
So yes, these drinks can play a supportive role in your gut health—but they’re just one piece of the puzzle.
Why Whole Foods Still Reign
While prebiotic sodas can help you reach your prebiotic fiber goals, they’re often expensive (I paid $3.49/can) and don’t deliver the variety or staying power of whole foods. When you eat a bowl of oats topped with banana and walnuts or stir white beans and roasted garlic into a soup, you’re not just feeding your microbiome—you’re also nourishing your body with antioxidants, vitamins, and minerals (and satisfaction!).
🥔 Bonus tip: Cooling cooked potatoes, pasta, or rice increases a specific type of prebiotic called resistant starch. So your leftover potato salad? That’s a gut health win. Read more about resistant starches here.
Quick Label Tip
Not all products shout “prebiotic” on the front. Flip the food and look for ingredients like:
- Chicory root
- Inulin
- GOS or FOS
- Resistant starch
These signal you’re getting some gut-feeding fiber.
A Word of Caution for Sensitive Guts
Not everyone feels great after drinking prebiotic sodas. You will KNOW. People with sensitive digestive systems—especially those with IBS or following a low-FODMAP diet—may find ingredients like inulin trigger bloating, gas, or discomfort. The best approach? Start small, pay attention to how you feel, and don’t force it just because it’s trendy.
Are Prebiotic Sodas Worth It?
If you enjoy them, feel good drinking them, and they help replace sugar-laden sodas—go for it! They can absolutely be part of a fiber-boosting routine. Just remember, they’re not a one-size-fits-all solution.
The real MVP of gut health? A diverse, plant-forward diet packed with naturally fiber-rich foods. That’s the gold standard for building a resilient and balanced gut microbiome.