Over the past few years, prebiotic sodas have exploded onto the wellness scene. Brands like Poppi and Olipop claim to support gut health with added prebiotic fiber, positioning themselves as healthier alternatives to traditional sodas. Even major players like Coca-Cola have launched their own versions. But while the colorful cans and gut-friendly promises are appealing, it raises a fair question: Are these drinks really good for you?

What’s Inside the Can?

Prebiotic sodas get their name from added fibers like inulin—usually derived from chicory root, agave, or cassava. These fibers act as prebiotics, feeding the beneficial bacteria in your gut. A typical can may contain 2 to 9 grams of fiber, depending on the brand.

What’s the Catch?

While these prebiotics are technically a source of fiber, they contain no essential nutrients. Unlike whole plant foods—like fruits, vegetables, legumes, and whole grains—prebiotic sodas don’t deliver vitamins, minerals, antioxidants, or phytonutrients. So you get the fiber, but miss out on the nourishment that comes with eating fiber in its natural, whole-food form.

Also worth noting: many prebiotic sodas still contain added sugars or sweeteners. For example, a 12-ounce can of Poppi has around 4 to 5 grams of sugar—far less than the 39 grams in a regular soda—but it’s still a source of added sweetness.

Pros and Cons

Pros:

More fiber than soda: A can of prebiotic soda has more fiber than a Coca-Cola (which has zero), making it a better alternative if you're craving fizz.
Lower sugar: With 4–5g of sugar, it's a dramatic drop compared to regular sodas.

Cons:

No nutritional value beyond fiber: Inulin provides fiber but none of the other nutrients you’d get from fiber-rich whole foods.
Possible digestive discomfort: In some people, especially those with sensitive guts, inulin can cause bloating and gas.
Health halo effect: Marketing can make these seem like a substitute for eating real plants—they’re not.

Top Takeaway

Prebiotic sodas may add a bit of fiber to your day, but unlike fruits, veggies, beans, or whole grains, they offer no real nutrition—mostly bubbles and branding.