Is there a healthy version of root beer? Uncovering better bubbly options

Over 4 billion gallons of soda are consumed annually in the United States alone, highlighting a widespread love for fizzy drinks like root beer. However, traditional root beer is packed with sugar and artificial ingredients, prompting many to ask: Is there a healthy version of root beer? The answer is yes, and several nutritious alternatives exist for those seeking a healthier fizz.

Quick Summary

Several brands offer low-sugar, naturally-sweetened, or probiotic root beer alternatives. Consumers can also create their own healthier versions at home using natural extracts, roots, and sugar substitutes. These options provide the nostalgic flavor with improved nutritional value.

Key Points

• Probiotic Sodas: Brands like Olipop and Poppi offer root beer flavor with added prebiotics or probiotics for gut health and less sugar.

• Zero-Calorie Options: Products from Zevia use natural sweeteners like stevia to deliver a root beer taste without any sugar or calories.

• Homemade Versions: DIY root beer can be fermented for probiotics or made quickly with extract and natural liquid sweeteners, offering complete ingredient control.

• Avoid HFCS: Some craft brands like Stubborn Soda and Saint Arnold use real cane sugar, a cleaner alternative to high-fructose corn syrup.

• Versatile Alternatives: Sparkling water with natural flavors, kombucha, or herbal tea provide refreshing, healthy substitutes for root beer and other sodas.

What Makes Traditional Root Beer Unhealthy?

Traditional root beer typically contains ingredients that are best consumed in moderation for optimal health. The primary culprits are high amounts of added sugar or high-fructose corn syrup (HFCS), which contribute to weight gain, inflammation, and blood sugar issues. Many commercial varieties also contain artificial flavors and preservatives, which lack nutritional value and may have potential health concerns.

The Problem with High Sugar and Artificial Ingredients

• Excessive Sugar Intake: A single can of regular root beer can contain over 40 grams of sugar, exceeding the daily recommended limit from the American Heart Association.
• High-Fructose Corn Syrup: Many brands use HFCS, a cheap sweetener linked to liver disease and other metabolic problems.
• Artificial Flavors: These ingredients provide flavor without the health benefits found in natural spices and herbs like sarsaparilla and wintergreen.
• Caramel Coloring: Used for its dark color, this additive has raised some health concerns.

Healthier Store-Bought Root Beer Options

For those who prefer the convenience of a ready-to-drink beverage, a new wave of brands has emerged offering healthier twists on the classic root beer flavor. These options cater to different dietary needs, from low-sugar to gut-friendly.

Probiotic and Prebiotic Sodas

Brands like Olipop and Poppi have developed sodas that focus on gut health by including prebiotic fibers and sometimes probiotics.

• Olipop Classic Root Beer: This prebiotic soda contains ingredients that help promote beneficial bacteria in the gut, with far less sugar than conventional brands.
• Poppi Prebiotic Soda Root Beer: Made with agave inulin and apple cider vinegar, Poppi offers a prebiotic boost for a healthier gut.

Zero-Calorie, Naturally Sweetened Sodas

If your main goal is to eliminate sugar and calories, several options use natural sweeteners like stevia and monk fruit.

• Zevia Creamy Root Beer: Sweetened with stevia, Zevia provides a zero-calorie, zero-sugar alternative with a natural flavor profile.
• A&W Zero Sugar Root Beer: A well-known brand offering a sugar-free version, this is a readily available choice for those looking to cut calories.

Real Cane Sugar Root Beers

Some brands prioritize using real ingredients over HFCS, offering a slightly more indulgent but still cleaner option. Products from Saint Arnold Brewing Company and Stubborn Soda are made with real cane sugar and avoid artificial sweeteners and corn syrup. While still high in sugar, they represent a quality-focused improvement over standard sodas.

Craft Your Own Healthy Root Beer at Home

Making your own root beer gives you complete control over the ingredients, allowing you to create a naturally flavorful and healthy beverage. It's a fun and rewarding process that can be as simple or complex as you like.

Homemade Fermented Root Beer

For those interested in a probiotic-rich, gut-friendly soda, fermentation is the way to go. This method uses a starter culture to naturally carbonate the drink while consuming the added sugar.

The Fermentation Process

1. Create the decoction: Simmer a combination of roots (sarsaparilla, licorice), barks (birch, sassafras—used for flavor), and spices (ginger, star anise) in water.
2. Sweeten and Cool: Strain the decoction, add a caloric sweetener like honey or maple syrup, and let it cool completely.
3. Add Starter: Introduce a starter culture like a ginger bug, water kefir grains, or kombucha.
4. Ferment and Bottle: Bottle the mixture and let it ferment at room temperature for a few days to build carbonation.

Quick and Easy Root Beer

If fermentation seems too involved, you can create a fast, healthy root beer syrup to mix with sparkling water.

1. Combine Ingredients: Stir root beer extract, natural liquid sweetener (like stevia or monk fruit), and sparkling water together in a glass.
2. Add Flavor: Adjust the amount of extract and sweetener to achieve your desired flavor profile.
3. Serve Immediately: Pour over ice and enjoy your instant, sugar-free bubbly treat.

Comparison Table: Healthy Root Beer Options

Feature	Conventional Root Beer	Prebiotic/Probiotic Soda	Naturally Sweetened Soda	Homemade (Extract)
Added Sugar	Very High	Low to Moderate	Zero	Zero (or adjusted)
Sweeteners	HFCS, Sugar	Stevia, Monk Fruit, Sugar	Stevia, Erythritol	Stevia, Monk Fruit, Honey
Calories	High	Low	Zero	Zero (or adjusted)
Gut Health	None	Probiotics & Prebiotics	None	Probiotics (if fermented)
Artificial Ingredients	Yes	No (generally)	No	No
Convenience	High	High	High	Low
Cost	Low	High	Medium	Medium

Beyond Root Beer: Other Healthy Bubbly Drinks

Expanding your horizons beyond the root beer flavor can lead to other delicious and healthy alternatives. These options provide carbonation without excessive sugar.

• Flavored Sparkling Water: Brands like Spindrift use real fruit juice for flavor, while LaCroix and AHA offer fruit essence with no calories or sweeteners.
• Kombucha: This fermented tea provides a tangy, fizzy drink with beneficial probiotics. Many brands offer lower-sugar options.
• Herbal Iced Tea: Brew a robust herbal tea from roots and spices, like those used in traditional root beer, and pour it over ice for a naturally caffeine-free and sugar-free beverage.
• Fruit-Infused Water: Add slices of lemon, ginger, or mint to sparkling water for a custom-flavored, refreshing drink with zero sugar or calories.

Conclusion: A Healthier Bubbly Future

So, is there a healthy version of root beer? Absolutely. By moving away from conventional, sugar-laden sodas, you can find a variety of healthier alternatives. Whether you opt for a store-bought probiotic soda, a zero-calorie option, or the satisfaction of crafting your own homemade brew, the nostalgic flavor of root beer is within reach. Making a conscious shift towards these nutritious choices allows you to enjoy a flavorful, bubbly drink without compromising your health goals. The world of healthy soda alternatives has never been more diverse or accessible, proving you can have your fizz and drink it too. For more information on nutrition, consult with a registered dietitian or visit a reliable resource like the American Heart Association.

Citations

• BeBalanced Centers. (January 07, 2025). Healthy Gut Rootbeer. Retrieved from https://bebalancedcenters.com/blog/healthy-gut-rootbeer/
• LowCarb Abode. (July 06, 2021). Homemade SUGAR FREE Root Beer. Retrieved from https://lowcarbabode.com/homemade-sugar-free-root-beer/
• Nourished Kitchen. (June 28, 2019). Homemade Root Beer Recipe. Retrieved from https://nourishedkitchen.com/homemade-root-beer-recipe/
• Gubba Homestead. (March 20, 2024). Fermented Homemade Root Beer. Retrieved from https://gubbahomestead.com/recipes/fermented-homemade-root-beer/
• Ubuy Pakistan. (n.d.). A&W Zero Sugar Root Beer Soda - 12oz Cans (24-Pack). Retrieved from https://www.ubuy.com.pk/en/product/7UXXTLLA2-a-w-root-beer-zero-sugar-soda-12oz-cans-24-units
• Cooklist. (n.d.). Root Beer Biotic Soda. Retrieved from https://cooklist.com/products/beverages/energy-functional-drinks/root-beer-prebiotic-soda
• Vitacost. (n.d.). Poppi Prebiotic Soda Root Beer -- 12 fl oz Each / Pack of 12. Retrieved from https://www.vitacost.com/poppi-prebiotic-soda-root-beer
• Allrecipes. (July 07, 2025). 30 Healthy Alternatives to Soda for a Better Bubbly Beverage. Retrieved from https://www.allrecipes.com/article/healthy-soda-alternatives/
• Today Show. (June 10, 2024). Healthiest Soda: Dietitians Share Tips To Cut .... Retrieved from https://www.today.com/health/diet-fitness/healthiest-soda-rcna155894
• Saint Arnold Brewing Company. (n.d.). Root Beer. Retrieved from https://www.saintarnold.com/beers-more/root-beer/
• Amazon. (n.d.). STUBBORN SODA, Classic Root Beer, 12oz Cans (12 Pack). Retrieved from https://www.amazon.com/STUBBORN-SODA-Cans-Pack-Classic/dp/B08FFM4KNZ
• Amazon. (n.d.). Zevia Zero Sugar Creamy Root Beer Soda, 24-Pack 12 oz. Retrieved from https://www.amazon.com/Zevia-Zero-Calorie-Creamy-Ounce/dp/B08WPJGGW4

Frequently Asked Questions

What is the healthiest root beer brand available in stores?

Among store-bought brands, those with probiotics and prebiotics like Olipop or Poppi, or zero-calorie, naturally-sweetened options like Zevia, are generally considered the healthiest choices due to their low sugar content and functional benefits.

How can I make a healthy root beer at home?

You can create a healthy homemade root beer in two main ways: either by fermenting roots and spices with a starter culture for a probiotic-rich version, or by mixing a natural root beer extract with sparkling water and a natural, sugar-free sweetener like stevia.

Is diet root beer a healthy alternative?

While diet root beer is lower in calories, it often contains artificial sweeteners which some people prefer to avoid. Opting for a naturally-sweetened zero-calorie version or a probiotic soda is a cleaner alternative for many.

What is the difference between sassafras and sarsaparilla in root beer?

Sassafras and sarsaparilla are both roots used for flavor in traditional root beer. Sassafras provides a distinctive, slightly minty flavor, while sarsaparilla is a tropical vine. Some products contain only one or a combination for their unique flavor profiles.

Can I make a healthy root beer float?

Yes, you can make a healthy root beer float by using a healthier root beer alternative, such as a zero-sugar option or probiotic soda. Pair it with a dairy-free or low-sugar ice cream substitute, like coconut or almond milk-based ice cream, for a guilt-free treat.

What are other healthy alternatives to root beer?

Besides healthier root beer, you can try flavored sparkling water, low-sugar kombucha, or homemade fruit-infused waters to enjoy a refreshing, bubbly beverage without the added sugar and artificial ingredients.

How do I choose a root beer without high-fructose corn syrup?

To find a root beer without HFCS, check the ingredients list on the product label. Look for brands that explicitly state they use real cane sugar, such as Saint Arnold or Stubborn, and always read the full list of ingredients before purchasing.