Exploring the Best Choices: What is the healthiest soda you can drink?

October 3, 2025 •

4 min read

According to the CDC, over half of U.S. adults and two-thirds of U.S. children consume at least one sugar-sweetened beverage a day. For those looking to curb this habit, the question, what is the healthiest soda you can drink?, points toward innovative and genuinely beneficial alternatives.

Quick Summary

This article explores and compares popular soda alternatives, including prebiotic and probiotic drinks, sparkling water, and homemade concoctions. It details why traditional and diet sodas fall short and provides healthier, delicious options for those seeking to reduce their sugar intake.

Key Points

Sparkling Water: For a zero-calorie, zero-sugar soda alternative, plain or fruit-infused sparkling water is the healthiest option.
Prebiotic & Probiotic Sodas: Brands like Olipop and Poppi offer low-sugar, gut-healthy sodas that provide beneficial prebiotics and probiotics.
Kombucha: This fermented tea contains probiotics that support gut health, but it's important to check the sugar content on different brands.
Homemade Sodas: Creating your own fizz with sparkling water and natural ingredients like fruit juice and herbs allows for complete control over sugar and additives.
Avoid Traditional & Diet Sodas: Both regular and diet sodas are linked to negative health effects like weight gain, metabolic issues, and dental problems, making healthier alternatives a smarter choice.

The Unsweetened Truth: The Problem with Traditional and Diet Soda

Traditional sodas are infamous for their high sugar content, which contributes to weight gain, type 2 diabetes, heart disease, and tooth decay. A single 12-ounce can can exceed the daily added sugar recommendations set by the American Heart Association. This liquid sugar is absorbed rapidly, causing a spike in blood sugar and insulin that can lead to cravings and metabolic issues over time.

Many people swap to diet soda, believing it to be a healthier choice. However, diet sodas, sweetened with artificial additives like aspartame and sucralose, come with their own set of concerns. Some studies suggest that artificial sweeteners may disrupt the gut microbiome, alter the brain's response to sweetness, and could potentially increase cravings for high-calorie foods. While often marketed as a guilt-free option, health experts do not consider diet soda a healthy drink and advise moderation or replacement with water. For those seeking true nutritional benefits, looking beyond the conventional soda aisle is essential.

The Top Healthy Alternatives to Traditional Soda

Moving away from sugary and artificially sweetened drinks doesn't mean giving up fizz and flavor. The market for healthier beverages has exploded, offering options that satisfy cravings while supporting overall wellness.

Sparkling Water: The Simple Solution

Plain sparkling water, seltzer, or mineral water is arguably the simplest and healthiest alternative. It provides the satisfying carbonation of soda with zero calories, zero sugar, and none of the artificial ingredients. For those who find plain water boring, adding fresh fruit or herbs is an easy way to introduce flavor. Lemon, lime, berries, or cucumber slices can infuse the water with a natural, refreshing taste. Sparkling water also aids hydration and can even help with digestion.

Prebiotic and Probiotic Sodas: A Gut-Friendly Fizz

For a soda experience with added health benefits, prebiotic and probiotic sodas are a popular choice. These drinks typically contain less sugar than traditional sodas and include ingredients that support gut health. Prebiotic fiber acts as food for the beneficial bacteria in your gut, while probiotics are the live microorganisms themselves. Brands like Olipop and Poppi have gained traction for their low-sugar formulas and use of botanicals and plant fiber.

Kombucha and Fermented Beverages

Kombucha is a fermented tea with a natural fizz and tangy flavor. Rich in probiotics, it supports a balanced gut microbiome, which is linked to improved digestion and immune function. While some store-bought kombuchas can be high in sugar, many brands offer lower-sugar options. Its unique taste can take some getting used to, but it offers a genuinely beneficial alternative to soda. Other fermented options like water kefir are also available for those seeking a probiotic-rich beverage.

Homemade Herbal Sodas

Making your own herbal soda is a customizable and healthy option that allows you to control the ingredients completely. You can use a carbonated water base and add your own syrups or infusions.

Quick and Easy Homemade Soda Recipes:

Lemon-Lime Refresher: Combine sparkling mineral water with freshly squeezed lemon and lime juice. Sweeten to taste with a natural, calorie-free sweetener like stevia.
Berry Burst: Muddle fresh raspberries or strawberries in a glass, top with sparkling water, and add a sprig of mint for garnish.
Spicy Ginger Ale: Mix sparkling water with a syrup made from ginger, a little maple syrup, and a squeeze of lime.

The Healthy Soda Comparison Table

To help you decide, here is a comparison of different fizzy drink options based on their typical nutritional profile and benefits.


Beverage Type	Added Sugar (per 12oz)	Calories (per 12oz)	Key Ingredients	Potential Benefits	Considerations
Traditional Soda	~39g	~150	High-fructose corn syrup, phosphoric acid, artificial flavors	Satisfies sweet cravings instantly	High sugar, empty calories, associated with chronic disease
Diet Soda	0g	0-5	Artificial sweeteners (aspartame, sucralose), phosphoric acid, artificial colors	Zero calories	Potential negative effects on gut health, appetite regulation, and brain response
Flavored Sparkling Water	0-8g	0-40	Carbonated water, natural flavors, real fruit juice	Sugar-free or low-sugar, hydrating	Choose brands with zero added sugar and minimal artificial ingredients
Prebiotic Soda (e.g., Olipop)	2-5g	25-45	Carbonated water, fruit juice, plant fiber (prebiotics), botanicals	Supports gut health with prebiotics, low sugar	Flavors may differ from traditional soda; often more expensive
Kombucha	Varies, can be 5-15g	Varies, can be 30-70	Fermented tea, live cultures (probiotics), sugar, natural flavorings	Supports gut health, antioxidants	Read labels carefully for sugar content; flavors can be tangy

Conclusion: Finding the Fizz That Fits

When it comes to answering what is the healthiest soda you can drink?, the clear winner isn't a traditional soft drink at all, but rather a nutrient-dense or simple, clean alternative. Replacing sugary or artificially sweetened drinks with options like sparkling water, prebiotic sodas, or kombucha is one of the most effective ways to improve overall diet and health. These alternatives provide the satisfying fizz and flavor without the negative consequences of excess sugar and artificial ingredients. By embracing these choices, you can stay hydrated and enjoy a bubbly treat that actually contributes to your well-being. For more information on limiting sugary drinks, the CDC offers great resources.

Hydration Is Key to Healthy Living

Ultimately, water remains the best choice for hydration, but healthy alternatives to traditional soda can help you satisfy cravings and stick to your wellness goals. Whether store-bought or homemade, these innovative beverages prove that you don't have to sacrifice flavor for health.

Making the Switch to Healthier Choices

Transitioning from high-sugar or diet sodas to healthier alternatives might take some adjustment, but the benefits for your gut health, weight management, and overall well-being are substantial. Start by experimenting with different brands and flavors until you find your favorite healthier fizz.

Frequently Asked Questions

No, drinking diet soda is not healthier. While it contains fewer calories than regular soda, it offers no nutritional value and uses artificial sweeteners linked to potential health issues like metabolic problems and altered appetite regulation.

The healthiest carbonated beverages besides plain water are those low in sugar and free from artificial additives. Options include prebiotic sodas like Olipop, probiotic kombucha, or simple sparkling water flavored with real fruit or herbs.

Yes, making your own healthy soda is a great option. A simple method is to use plain sparkling water as a base and add natural flavorings from fresh fruits, herbs, or a small amount of 100% fruit juice.

Prebiotic sodas like Olipop are generally a healthier alternative to traditional sodas because they are lower in sugar and contain prebiotic fiber, which can support gut health. However, they are not a substitute for a balanced diet rich in whole foods.

When choosing a healthy soda alternative, look for products with low or no added sugar, natural flavorings, and short, easy-to-understand ingredient lists. Check labels for beneficial ingredients like prebiotics, probiotics, or fruit juice, and avoid artificial sweeteners if possible.

Yes, kombucha can be an excellent soda substitute. It is a fermented tea that provides probiotics for gut health and offers a natural fizz and tangy flavor. Just be sure to check the nutrition label for sugar content, as some brands can be high in sugar.

No, plain sparkling water is significantly less harmful to your teeth than regular soda. While carbonation is mildly acidic, it is the high sugar and acid content in traditional sodas that is most damaging to tooth enamel.