Are Bitters and Soda Healthy? A Guide to the Pros and Cons

January 13, 2026 •

3 min read

According to herbalists and functional health practitioners, bitter botanicals have long been used to aid digestion. But what does this mean for the popular modern mocktail, bitters and soda? This simple beverage is often touted as a healthier alternative to sugary drinks, but whether bitters and soda are healthy depends on the type of bitters and soda used, as well as individual health factors.

Quick Summary

This guide examines the potential digestive benefits and health considerations of drinking bitters and soda. It explores the active ingredients in bitters, common concerns like alcohol content and added sugars in pre-made mixes, and offers balanced insights for enjoying this beverage responsibly.

Key Points

Digestive Aid: Bitters stimulate the body's natural production of saliva, gastric juices, and bile to improve digestion and nutrient absorption.
Low-Calorie Option: When mixed with plain sparkling water, bitters and soda is a very low-calorie alternative to sugary cocktails or soft drinks.
Negligible Alcohol: While most bitters contain alcohol, the small amount used results in a low-ABV beverage, with non-alcoholic versions also available.
Appetite Regulation: The bitter flavor can help curb sugar cravings and promote a sense of fullness.
Ingredient Importance: The healthiness of the drink hinges on using high-quality bitters and unsweetened soda to avoid added sugars and artificial ingredients.
Liver Support: Many bitters contain herbs like dandelion root, which can support and protect liver function.
Caution with Conditions: People with conditions like acid reflux, gastritis, or gallbladder issues should consult a doctor before consuming bitters.

The Digestive Power of Bitters

Bitters are concentrated herbal extracts made by infusing herbs, roots, bark, and fruit peels into alcohol. The key to their therapeutic effect lies in their bitter taste, which has a physiological impact on the body's digestive system.

How the Bitter Taste Stimulates Digestion

When your taste buds detect a bitter flavor, they send a signal to the brain that triggers a cascade of digestive functions. This "bitter reflex" primes the body for digestion by:

Stimulating Saliva Production: The first step in digestion begins in the mouth, where saliva, which contains digestive enzymes, starts breaking down food.
Increasing Gastric Juices: The signal triggers the stomach to increase the production of hydrochloric acid and other gastric juices, which are essential for breaking down proteins.
Enhancing Bile Flow: Bitters stimulate the gallbladder to release bile, which helps emulsify and digest fats.
Regulating Gut Motility: They help promote the movement of food through the digestive tract, which can alleviate symptoms like bloating and gas.

Common Ingredients in Digestive Bitters

Traditional bitters often contain a variety of botanicals, each with its own properties:

Gentian Root: One of the most intensely bitter herbs, it is a primary stimulant for the digestive process.
Dandelion Root: Supports liver function and stimulates bile production.
Burdock Root: Acts as a nourishing prebiotic that supports gut health.
Ginger: A warming herb known to relieve gas, bloating, and nausea.
Orange Peel: Adds a complementary aroma and flavor profile while also supporting digestion.

Potential Downsides and Considerations

While the botanical extracts in bitters offer potential health benefits, the overall healthiness of a bitters and soda drink depends on several factors.

Alcohol Content

Most traditional bitters are made with an alcohol base (30-50% ABV), but because only a few dashes are used, the resulting drink has a negligible amount of alcohol, often less than that found in kombucha. For those who must avoid alcohol entirely, alcohol-free bitters are a widely available alternative.

Soda Selection

Sugar Content: If you're mixing bitters with a pre-made soda or spritzer, check the label. Many commercial options contain high levels of added sugar, which negates the health benefits and increases calorie intake.
Carbonation: While the fizziness can aid in relieving bloating by promoting burping, excessive carbonation or phosphoric acid in some sodas may interfere with calcium absorption over time. Plain soda water or sparkling water is the healthiest option.

Digestive Sensitivities and Medical Conditions

For some individuals, stimulating the digestive system with bitters may cause adverse effects. People with certain medical conditions should consult a doctor before incorporating bitters into their diet.

Bitters vs. Sugary Sodas


Feature	Bitters and Plain Soda Water	Sugary Sodas and Spritzers
Sugar Content	Very low to zero sugar	High in added sugars, often exceeding daily recommendations
Digestive Impact	Stimulates digestion, aids gut health	Can disrupt gut bacteria and contribute to weight gain
Calorie Count	Typically 0-10 calories per glass	Often 90+ calories per serving, from added sugar
Herbal Benefits	Contains beneficial botanical extracts	Lacks nutritional value; often contains artificial ingredients
Appetite Regulation	Can help curb sugar cravings	Can increase cravings for more sugary foods

Maximizing the Health Benefits of Bitters and Soda

To ensure your bitters and soda is a healthy choice, follow these simple guidelines:

Choose Wisely: Opt for high-quality, reputable brands of bitters that use natural ingredients.
Go Sugar-Free: Use plain soda water or sparkling water instead of sweetened sodas or mixers.
Flavor Naturally: Add a squeeze of fresh lemon, lime, or a sprig of fresh herbs for extra flavor without the sugar.
Timing Matters: For digestive relief, some recommend drinking bitters before or after a meal.
Consult a Professional: If you have existing medical conditions, particularly those affecting your digestive system, speak with a healthcare provider before use.

Conclusion

Bitters and soda can be a genuinely healthy beverage choice, but it depends entirely on the ingredients. When made with high-quality digestive bitters and unsweetened soda water, it can offer a simple, low-calorie way to aid digestion and curb cravings. However, adding sugary mixers or relying on pre-packaged, sugar-laden versions will diminish or eliminate the health benefits. By being mindful of your ingredients, bitters and soda can be a beneficial addition to your wellness routine.

Check out more about the digestive benefits of bitters on this functional health blog.

Frequently Asked Questions

The primary benefit is improved digestion. The bitter compounds stimulate the digestive system to produce saliva, stomach acid, and bile, which helps break down food more efficiently and can alleviate bloating and gas.

Most bitters are made with an alcohol base, but the amount used in a single drink is minimal, resulting in a low-alcohol beverage. For a completely alcohol-free drink, use non-alcoholic bitters.

Yes, bitters and soda can help with bloating. The herbs in bitters stimulate digestive enzymes, while the carbonation can help promote burping to release trapped gas.

For the healthiest option, use plain, unsweetened soda water or sparkling water. Avoid pre-packaged, flavored spritzers that often contain high amounts of added sugar.

In some cases, overconsumption or high sensitivity can cause stomach upset, nausea, or cramping, especially for those with existing gastrointestinal issues. Always start with a small amount and listen to your body.

While it seems counterintuitive, bitters can help some people with acid reflux by strengthening stomach acid production, which is sometimes too low. However, for those with high stomach acid, bitters could worsen symptoms, so it's best to consult a doctor.

Yes, bitters and soda is generally a much healthier choice than most cocktails. It has significantly fewer calories, avoids high amounts of sugar, and provides potential digestive benefits from the herbal compounds.