Does Root Beer Have Any Benefits? The Surprising Truth About a Classic Soda

December 19, 2025 •

3 min read

In the past, root beer was regarded as a health tonic brewed with various medicinal herbs and roots. Today, however, commercial root beer is primarily a sugary soft drink, raising the question: does root beer have any benefits, or is it just another soda?

Quick Summary

This article examines the nutritional profile of modern root beer, contrasting it with traditional versions, and evaluating its impact on dental and digestive health.

Key Points

Modern vs. Traditional: Today's commercial root beer is a soft drink, whereas its historical predecessor was a tonic made from medicinal roots and herbs.
Sassafras Ban: Sassafras root, a key historical ingredient, was banned by the FDA in 1960 due to a carcinogenic compound called safrole, leading modern versions to use artificial flavorings.
Dental Health: Root beer is typically less acidic than colas, which means it is slightly less damaging to tooth enamel, but its high sugar content still poses a risk for cavities.
Caffeine-Free: Most major commercial root beer brands (except for Barq's) are caffeine-free, making them a suitable option for those avoiding stimulants.
Nutritional Value: Standard root beer offers little to no nutritional value, consisting of high sugar and calorie content with empty carbs.
Digestive Effects: The high sugar, artificial sweeteners (in diet versions), and carbonation can cause digestive issues such as bloating, gas, and diarrhea in sensitive individuals.
Functional Options: Some contemporary brands offer functional root beers that contain prebiotics or other supplements intended for gut health, offering a specific, modern benefit.

The Historical Roots of Root Beer: Tonic to Treat

Before it was a soft drink, root beer was an herbal brew with deep roots in traditional medicine, particularly among Indigenous peoples in North America. Early settlers learned from these traditions and incorporated local plants like sassafras and sarsaparilla into their own homemade remedies. These brews contained a complex mixture of ingredients, including licorice root, wintergreen, and burdock root, each believed to offer a specific health benefit.

The Sassafras Controversy and the Modern Shift

The most significant change in root beer's history came in 1960, when the U.S. Food and Drug Administration (FDA) banned the use of sassafras oil in commercially produced foods and beverages. The ban was prompted by animal studies linking safrole, a compound in sassafras, to liver cancer. Since then, commercial root beer has been flavored with artificial ingredients or safrole-free sassafras extract, completely altering its composition.

The “Benefits” of Modern Commercial Root Beer

While modern root beer is not a health tonic, it does offer a few points of comparison when stacked against other popular sodas.

Less Harmful to Tooth Enamel (Relatively)

One of the most notable differences is its effect on dental health. While still not good for your teeth, most root beers lack the citric and phosphoric acids found in many colas. This makes it less acidic and, therefore, slightly less damaging to tooth enamel. The high sugar content, however, means it can still contribute to cavities and tooth decay. For the best dental health, moderation and good oral hygiene are key.

Mostly Caffeine-Free

Unlike many colas and energy drinks, most major root beer brands are caffeine-free, with the notable exception of Barq's. This makes it a suitable beverage for those who enjoy a soda but want to avoid the stimulating effects of caffeine, especially in the evening.

A Better-for-You Alternative? Exploring Modern Options

For health-conscious consumers, some brands have introduced functional root beers with added ingredients. A prominent example is Olipop, which includes prebiotics and fiber in its formulation to support digestive health. These alternatives often feature lower sugar content and are designed to provide a nostalgic flavor with added functional benefits.

The Drawbacks: Sugar, Calories, and Digestive Distress

For every small comparative benefit, modern root beer also comes with significant downsides, especially in its traditional, sugary form.

High Sugar Content: Most standard root beers are loaded with high-fructose corn syrup or sugar, with a 12oz can containing around 39-44g of sugar and 150-160 calories. This contributes to weight gain, an increased risk of type 2 diabetes, and other health issues associated with excessive sugar intake.
Digestive Issues: The carbonation in root beer can cause bloating, gas, and discomfort, especially for individuals with sensitive digestive systems like those with IBS. Additionally, diet or zero-sugar versions often contain sugar alcohols like sorbitol, which are known to cause osmotic diarrhea in some people.

Modern Commercial Root Beer vs. Traditional Herbal Brew


Feature	Modern Commercial Root Beer	Traditional Herbal Brew (Historical)
Flavoring	Artificial flavorings or safrole-free extracts.	Brewed from sassafras, sarsaparilla, and other herbs.
Sassafras	Safrole-free or absent due to FDA ban.	Contained safrole, now known to be carcinogenic.
Sugar	High-fructose corn syrup or sugar.	Often sweetened with molasses or other natural sweeteners.
Caffeine	Mostly caffeine-free (except for Barq's).	Varied, but not a primary feature.
Dental Impact	Less acidic than cola, but high in sugar.	Less acidic, and not meant for frequent consumption.
Health Intent	A treat or refreshment.	A medicinal tonic for various ailments.
Functional Brands	Some modern brands add prebiotics or fiber.	Ingredients were the source of purported benefits.

Conclusion

While a glass of modern root beer can be a pleasant, caffeine-free indulgence, it’s important to acknowledge its true nature: a sweet, carbonated soft drink. Its original heritage as a health tonic was stripped away by a critical health finding regarding sassafras, an ingredient no longer present in commercial versions. Though it may be slightly less erosive to teeth than some other sodas, it is still high in sugar and calories, offering minimal nutritional value. For any genuine health benefits, one would need to seek out specific, modern functional sodas or stick to traditional herbal remedies, while being aware of historical and safety information. Ultimately, root beer is best enjoyed as an occasional treat, not a health beverage.

Sarsaparilla's therapeutic uses | Research Starters - EBSCO

Frequently Asked Questions

Not necessarily. While traditional versions were historically used for digestion, modern commercial root beer can cause stomach upset. The carbonation can lead to bloating and gas, and the high sugar or artificial sweeteners can trigger diarrhea, especially in sensitive individuals.

No, commercial root beer no longer uses sassafras root bark. The FDA banned it in 1960 after studies showed that the compound safrole was a carcinogen. Modern root beers use artificial flavors or safrole-free extracts to replicate the taste.

Root beer is generally considered less harmful to tooth enamel than many other sodas because it contains fewer of the acidic compounds, like citric and phosphoric acid. However, it is still high in sugar, which can cause decay, so moderation is key.

No, most root beer brands are caffeine-free. The most notable exception is Barq's, which contains a small amount of caffeine. You should always check the label if you are trying to avoid caffeine.

Yes. Diet or zero-sugar root beers often contain sugar alcohols like sorbitol or artificial sweeteners that can cause digestive issues, including bloating and osmotic diarrhea, especially with excessive consumption.

Some modern brands, like Olipop, offer functional root beers designed with added health benefits. These often contain prebiotics and fiber to support gut health and are lower in sugar. These are specific, niche products, not standard commercial root beer.

Historically, root beer was an herbal tonic containing ingredients like sassafras, sarsaparilla, and licorice root, which were believed to have medicinal properties for issues like digestion and skin health. This perception changed when the primary flavoring, sassafras, was found to be unsafe and removed from commercial products.