Is there actually a healthy soda?

December 20, 2025 •

5 min read

According to the Centers for Disease Control and Prevention (CDC), around 63% of American adults drink at least one sugar-sweetened beverage every day. This statistic underscores a widespread craving for fizzy drinks, and a growing market has responded by introducing so-called 'healthy' sodas that promise less sugar and added health benefits. But how do these alternatives stack up, and can any soda truly be considered healthy?

Quick Summary

An examination of 'healthy' soda alternatives that promise lower sugar and added benefits like prebiotics. It addresses their ingredients, potential advantages, and key differences from traditional soft drinks. The article also provides guidance on navigating the market and making informed beverage choices based on individual health goals.

Key Points

Functional ingredients are often debatable: Many 'healthy' sodas add prebiotics or botanicals, but nutritionists debate if the amounts are sufficient for significant health benefits.
Less sugar, not no sugar: While most new sodas are lower in sugar, always check the label. Some contain natural sweeteners, but it is not a free pass for unlimited consumption.
Marketing vs. reality: The term 'healthy soda' is primarily a marketing tool. These are often 'healthier' alternatives, but not genuine health foods.
Whole foods are best for gut health: Experts recommend getting your fiber and probiotics from a balanced diet rich in fruits, vegetables, and whole grains rather than relying on a canned drink.
Water is still the top choice: For hydration and health, plain water remains the best option. Options like unsweetened teas and seltzer water are simple and effective alternatives.
Consider the cost-benefit: 'Healthy' sodas can be expensive. For the same price, you could purchase a variety of whole foods with more proven health benefits.
Beware of lingering sugar cravings: Some sweeteners, even natural ones, can maintain a palate that craves high levels of sweetness, potentially undermining long-term health goals.

Decoding the 'Healthy' Soda Trend

In recent years, the beverage aisle has been transformed by a new generation of sparkling drinks. These products are often marketed as having minimal sugar, natural ingredients, and functional additives like prebiotics, probiotics, and vitamins. The rise in popularity is a direct response to consumer demand for healthier options, moving away from the high-fructose corn syrup-laden sodas of the past. While these new players are undeniably a step up from their traditional counterparts, it is crucial to approach the term 'healthy' with a critical eye. Nutritional experts caution against viewing any soda as a miraculous health potion, emphasizing that the most significant benefits still come from a balanced diet and regular exercise.

The Allure of Functional Ingredients

Many modern 'healthy' sodas tout impressive ingredients to justify their health claims. Brands like Olipop and Poppi incorporate prebiotic fiber and apple cider vinegar, which are suggested to support gut health. Similarly, kombucha-based options from brands like Liquid Remedy and Humm are naturally rich in probiotics due to their fermentation process. These ingredients can contribute positively to wellness, but their efficacy in a small, canned beverage is often debated. The quantity of beneficial bacteria or fiber may not be sufficient to provide a significant impact, and experts recommend sourcing these nutrients from whole foods instead.

Comparing Healthy Sodas to Traditional Drinks

To understand the true value of these newer sodas, it is helpful to compare them directly to traditional soft drinks. The differences in nutritional content are stark and reveal why one option is often considered 'better' than the other.


Feature	Traditional Soda	Newer 'Healthy' Sodas
Added Sugar	Often contains 30-65g per serving from high-fructose corn syrup.	Typically 0-5g per serving, from natural sources like fruit juice or sugar substitutes.
Artificial Sweeteners	Many diet versions rely heavily on artificial sweeteners like aspartame, which has faced health scrutiny.	Some use plant-based alternatives like stevia or monk fruit, while others are entirely sugar-free.
Calories	High, often over 150 calories per serving.	Significantly lower, sometimes as low as 0-45 calories per serving.
Functional Ingredients	None.	Often includes prebiotics, probiotics, or botanicals for claimed health benefits.
Gut Health	Can negatively impact gut health due to high sugar content.	Some are formulated to support gut health, but effectiveness is debated by nutritionists.

The Caveats and Concerns

Despite the marketing, it's important to recognize that 'healthy' sodas are not without their downsides. For instance, some individuals may experience gastrointestinal discomfort from added fibers or sweeteners. The long-term effects of many newer sugar substitutes are not yet fully understood, and some nutritionists worry that relying on these products may perpetuate a craving for overly sweet drinks. Furthermore, the high price point of these niche beverages can be a barrier for many consumers. Simply put, while they may represent a healthier choice relative to traditional sugary sodas, they should not replace water as the primary source of hydration.

Navigating the Market: Choosing the Right Fizzy Drink

Making an informed decision about your beverage choices requires careful consideration. Before grabbing the next viral can, take a moment to read the ingredients list and check the sugar content. Look for options with minimal or zero added sugar, short and recognizable ingredient lists, and transparent nutritional information. Consider what you truly crave: If it's just the bubbles, plain seltzer or sparkling water is the purest choice. If it's flavor, a small splash of real fruit juice in sparkling water can create a refreshing, low-sugar alternative. For those seeking gut health benefits, remember that dietary fiber from whole grains, fruits, and vegetables remains the gold standard.

Conclusion: A 'Healthier' Choice, Not a 'Healthy' Food

In conclusion, the claim of a truly healthy soda is a complicated one. While modern alternatives with lower sugar and added functional ingredients are a healthier choice than their traditional, sugar-laden counterparts, they are not a substitute for a balanced diet and water. These products are often better-for-you treats, rather than genuine health foods or miracle cures. As with any indulgence, moderation is key. By understanding the real nutritional value behind the marketing, consumers can make wiser choices that align with their overall wellness goals without being misled by unproven health claims.

For more detailed information on understanding food labels and making nutritious choices, consult resources from the National Institutes of Health.

Can any soda actually be considered healthy?

No, not truly. While some modern versions are 'healthier' than traditional sodas due to lower sugar content and added functional ingredients like prebiotics, they are not health foods and should not replace water.

What is the main difference between 'healthy' sodas and traditional ones?

Ingredients and sugar content. 'Healthy' sodas typically contain significantly less added sugar (often 0-5g) and may include functional ingredients, whereas traditional sodas are high in sugar and calories.

Are prebiotic sodas truly good for my gut health?

Potentially, but effectiveness is debated. Some nutrition experts believe the quantity of prebiotics or probiotics in these drinks may not be enough to provide a significant health benefit, recommending whole foods as a better source.

Is it better to drink a 'healthy' soda or a diet soda?

Neither is ideal. Many diet sodas contain artificial sweeteners like aspartame that have faced health concerns, while 'healthy' sodas may contain unproven amounts of beneficial ingredients. A better alternative is often water or unsweetened tea.

How can I choose a healthier carbonated drink?

Read the label carefully. Look for minimal or zero added sugar, short ingredient lists, and transparent nutritional information. Options like seltzer with real fruit juice are often a simple, healthier alternative.

What are some genuine healthy alternatives to soda?

Infused water, unsweetened tea, and kombucha. Infusing water with fruit or cucumber, drinking antioxidant-rich unsweetened tea, and opting for low-sugar kombucha are excellent options for flavor and fizz.

Should I rely on 'healthy' sodas for my fiber intake?

No, they are not a replacement for a varied diet. While some may contain fiber, nutritionists emphasize that whole, unprocessed foods like fruits, vegetables, and grains are the gold standard for gut health and fiber intake.

Frequently Asked Questions

A 'healthy' soda is a marketing term for beverages that have less added sugar and sometimes include functional ingredients like prebiotics or probiotics, making them a healthier alternative to traditional sugary sodas. They should not be considered a health food.

While some prebiotic sodas contain ingredients that support gut health, nutritionists are skeptical about their overall effectiveness. The amount of beneficial fiber is often small, and experts recommend a diet rich in fruits, vegetables, and whole grains for superior results.

Zevia is a sugar-free, zero-calorie soda that uses stevia as a sweetener. It is considered a healthier alternative to traditional diet sodas that use artificial sweeteners, but its primary benefit is the absence of sugar and calories rather than added functional benefits.

Yes, some brands like Spindrift make sodas with real fruit juice and sparkling water, avoiding both artificial sweeteners and high amounts of added sugar. Plain seltzer water with a splash of juice is another great option.

Kombucha is a fermented tea that contains live cultures and is a tart, fizzy drink. It can be a good soda replacement, especially if you choose a low-sugar option, as it offers a boost of probiotics.

For most people, drinking one 'healthy' soda per day is likely safe and a better choice than a traditional sugary drink. However, nutritionists recommend moderation and not relying on them as a primary source of nutrients or hydration.

Start by incorporating healthier alternatives like infused water, unsweetened tea, or seltzer water. Gradually reduce your dependence on sweet, fizzy drinks and listen to your body's response.