Are Zevia Sodas Healthy? An In-Depth Look at the Ingredients

November 24, 2025 •

4 min read

According to a 2023 guideline from the World Health Organization (WHO), non-sugar sweeteners like stevia are not recommended for long-term weight control. With this in mind, many are left to wonder: are Zevia sodas healthy, or are they just a slightly better, but still flawed, alternative to traditional sugary drinks?

Quick Summary

This article explores the health aspects of Zevia, a zero-calorie soda sweetened with stevia. It examines the ingredients, potential health implications, and how Zevia compares to regular and diet sodas to help consumers make informed choices.

Key Points

Sugar-Free Alternative: Zevia is a zero-calorie soda sweetened with stevia, providing a healthier option than high-sugar traditional sodas.
Potential Gut Impact: Some studies have raised concerns about stevia's effect on the gut microbiome, though human studies show mixed results.
Dental Erosion Risk: The citric acid in Zevia can erode tooth enamel over time, so dental experts recommend minimizing exposure.
Weight Management Limitations: The World Health Organization advises against non-sugar sweeteners for long-term weight control, recommending a reduction in overall sweetness.
Moderation is Recommended: Despite being sugar-free, Zevia is best consumed in moderation as part of a balanced diet, with simpler alternatives like water being the optimal choice.

Zevia vs. Traditional Soda: A Healthier Compromise

Zevia is often seen as a healthier choice than traditional sodas filled with sugar or high-fructose corn syrup. By using stevia leaf extract, Zevia offers a zero-calorie, zero-sugar carbonated drink option. While this avoids the significant health risks associated with high sugar intake, such as obesity and type 2 diabetes, being a better option than regular soda doesn't automatically qualify it as a healthy beverage.

The Role of Stevia in Zevia

Zevia primarily uses stevia, a natural, plant-derived, zero-calorie sweetener that is considerably sweeter than sugar. Regulatory bodies, including the FDA and WHO, consider the highly purified steviol glycoside extracts in Zevia to be safe within acceptable daily intake levels.

Key considerations for stevia health:

Dental Health: Stevia does not cause tooth decay like sugar. However, the acids present in carbonated drinks like Zevia can erode tooth enamel. Using a straw and rinsing with water after drinking can help protect teeth.
Gut Microbiome: Research on how non-nutritive sweeteners affect gut bacteria is ongoing and includes mixed findings. Some studies, mostly in animals, suggest a potential impact, while a 2024 human study found no significant change in gut microbiota composition over 12 weeks of stevia consumption, although some functions were altered. More human research is needed.
Side Effects: Mild gastrointestinal issues like bloating, gas, or nausea have been reported by some individuals after consuming stevia or other sweeteners.

What About “Natural Flavors”?

Zevia products contain "natural flavors," which is a broad term that doesn't detail the specific components on the label. While generally not harmful, these can be complex mixtures potentially created through synthetic methods. This adds a level of processing, though it's typically not a major concern for consumers.

Comparison: Zevia vs. the Competition

Understanding Zevia's health benefits requires a comparison with other popular soft drinks:


Feature	Zevia Soda	Traditional Sugary Soda	Artificially Sweetened Diet Soda
Sweetener	Stevia leaf extract	High-fructose corn syrup, sugar	Aspartame, sucralose
Calories	Zero	High	Zero
Carbohydrates	Zero	High	Zero
Dental Impact	Acidic, can cause enamel erosion	High sugar and acidity lead to decay and erosion	Acidic, can cause enamel erosion
Gut Microbiome	Mixed research, some concerns	Poor due to high sugar intake	Some evidence of negative impact
Weight Management	Can help reduce calorie intake, but not guaranteed	Strongly linked to weight gain	Mixed evidence, can sometimes increase cravings
Other Ingredients	Natural flavors, citric acid	Artificial flavors, colors, phosphoric acid	Artificial flavors, colors, acids

Potential Downsides and Considerations

Despite being sugar-free, Zevia has potential downsides:

Acidity: The citric acid in Zevia can harm tooth enamel. Using a straw and rinsing your mouth with water can help.
Aftertaste: Stevia can have a distinct aftertaste that some find unpleasant.
Gut Effects: While not everyone is affected, some may experience mild digestive issues.
Weight Management Debates: The WHO suggests focusing on reducing overall sweetness rather than just replacing sugar with sweeteners. Zevia might maintain a preference for sweet tastes.

Healthier Alternatives to Zevia

For optimal health, consider these alternatives to Zevia:

Water: The most natural and healthiest option for hydration.
Flavored Seltzer: Brands like Waterloo use natural essences for flavor without sweeteners.
Infused Water: Adding fruits or herbs provides natural flavor.

Conclusion: A Step Up, But Not a Health Drink

Zevia is a healthier choice compared to sugary sodas due to its zero sugar content and use of stevia. It can be a good option for those managing sugar intake. However, it offers no nutritional value and is not a health drink. Potential downsides include acidity for dental health and some debate regarding long-term gut health. Zevia is best consumed occasionally or as a transitional beverage. Prioritizing water and less sweet options aligns better with health recommendations. For detailed information on sweeteners, refer to WHO guidelines.

Zevia's Health Pros and Cons

Pros

Zero Calories and Sugar: Beneficial for blood sugar control and weight management compared to sugary drinks.
Stevia Sweetened: Uses a natural, plant-based sweetener.
No Artificial Colors: Avoids dyes found in many conventional sodas.
Variety: Offers many flavors, including caffeinated and caffeine-free options.

Cons

Acidity: Can cause dental erosion due to ingredients like citric acid.
Variable Taste: Stevia's aftertaste may not be preferred by everyone.
Gut Microbiome Concerns: Some research suggests potential negative impacts of non-nutritive sweeteners on gut health.
Doesn't Change Habits: May maintain a preference for sweet flavors, potentially hindering a shift to unsweetened drinks.

Zevia and Special Diets

Keto-Friendly

Carb-Free: Zevia contains no carbs or sugar, making it suitable for ketogenic diets.
Sweetener Concerns: Some following keto may limit sweeteners to avoid cravings, but Zevia fits macronutrient goals.

Vegan and Gluten-Free

Plant-Based Ingredients: All Zevia products are vegan.
Allergen-Free: Zevia is free of gluten and major allergens.

Conclusion

While not a health drink, Zevia is a considerably healthier option than traditional sugary sodas and can help reduce sugar intake. Moderation is important. For those focused on gut health and dental enamel, alternatives like flavored seltzer or infused water are better. Gradually moving towards unsweetened beverages is the healthiest long-term approach.

Frequently Asked Questions

Yes, Zevia is a healthier option than regular soda because it contains zero sugar and zero calories. This makes it a better choice for managing blood sugar levels and weight. However, it is not a health drink and should be consumed in moderation.

Zevia is not bad for your teeth in the same way sugary sodas are, as it contains no sugar to feed harmful bacteria. However, like all carbonated sodas, it is acidic due to citric acid, which can weaken and erode tooth enamel over time.

Some people may experience bloating, gas, or other digestive discomfort from drinking Zevia. This can be caused by sensitivity to the stevia sweetener or the carbonation of the drink itself.

Zevia is safe for people with diabetes because its stevia sweetener does not raise blood sugar or insulin levels. It can be a suitable sugar-free beverage, but it's important to monitor individual responses and overall diet.

The WHO's conditional recommendation is not based on safety concerns but on a lack of long-term evidence that sweeteners like stevia are effective for weight control. Their stance is that reducing overall sweetness in the diet is a better strategy for long-term health.

Zevia offers some caffeine-free options suitable for children, and while it is better than sugary soda, it should not replace water as the primary beverage. High sweetness may encourage a taste preference for sweet drinks.

Zevia can help reduce overall calorie intake if it replaces regular soda, which can contribute to weight loss. However, research is mixed on the long-term effectiveness of non-sugar sweeteners for weight management, and individual results may vary.