What exactly is seltzer?
Seltzer is plain water that has been artificially carbonated with carbon dioxide gas. Unlike club soda, it contains no added minerals like sodium bicarbonate or potassium sulfate. Seltzer’s neutral flavor and clean taste make it a versatile drink for its own sake or as a mixer for cocktails and mocktails. This simplicity is what distinguishes it from other sparkling beverages, such as tonic water which contains quinine and sugar, or sparkling mineral water, which is naturally carbonated and contains minerals from its source. The health effects of seltzer largely depend on its consumption habits and any pre-existing conditions, making it crucial to understand both its benefits and its potential drawbacks.
Potential Downsides and Side Effects
Digestive Issues
For many, the fizzy sensation of seltzer is a refreshing treat. However, the carbon dioxide bubbles that give seltzer its characteristic fizz can lead to a few gastrointestinal problems.
- Bloating and Gas: The gas in carbonated water can cause a feeling of fullness, distention, or pressure in the stomach. When consumed in large amounts, these gas pockets build up and lead to bloating, burping, and overall discomfort.
- Irritable Bowel Syndrome (IBS): For individuals with IBS or other sensitive stomach conditions, the added gas can exacerbate symptoms like bloating and abdominal pain. Experts advise those with gut sensitivity to moderate their intake or switch to still water to see if symptoms improve.
- Acid Reflux (GERD): Seltzer can worsen symptoms for those with gastroesophageal reflux disease (GERD). The carbonation can increase intra-abdominal pressure and potentially relax the lower esophageal sphincter, making it easier for stomach acid to travel back up the esophagus and cause heartburn.
Dental Health Concerns
One of the most frequently discussed downsides of seltzer relates to dental health. The carbonation process introduces carbonic acid, which makes the water slightly more acidic than regular water.
- Enamel Erosion: While far less acidic than sugary sodas, the mild acidity of plain seltzer can, over time and with frequent, prolonged exposure, contribute to the erosion of tooth enamel. Flavored seltzers, which often contain citric acid for flavor, can be even more acidic and pose a higher risk.
- Lack of Fluoride: Unlike most fluoridated tap water, bottled or canned seltzer lacks this cavity-fighting mineral. Those who primarily drink seltzer may miss out on fluoride's protective benefits for their teeth.
Potential Additives and Hidden Ingredients
Not all seltzers are created equal, and checking the label is essential. Some products, especially flavored varieties, may contain ingredients that negate the health benefits of choosing seltzer over soda.
- Artificial Sweeteners: Some brands use artificial sweeteners like aspartame or sucralose to enhance flavor. While these don't add calories, they can cause digestive issues, such as diarrhea, in sensitive individuals and may alter the gut microbiome.
- Sodium: Club soda, which is often confused with seltzer, typically contains added sodium to enhance its flavor profile. For those on a low-sodium diet, consistently consuming club soda instead of seltzer could become an issue.
Seltzer vs. Soda vs. Still Water: A Comparison
To put the downsides of seltzer into perspective, it helps to compare it with other popular beverages.
| Feature | Seltzer (Plain) | Soda (Regular) | Still Water | Still Mineral Water |
|---|---|---|---|---|
| Calories | 0 | High (often 100+ per can) | 0 | 0 |
| Sugar | 0g | High (often 39g+ per can) | 0g | 0g |
| Acidity (pH) | Mildly acidic (3–5) | Highly acidic (~2.5) | Neutral (7) | Can vary by source |
| Dental Risk | Low (some erosion with high, frequent intake) | High (due to sugar and acid) | Very low | Very low |
| Bloating Risk | Possible | Possible (due to carbonation) | None | Minimal |
| Hydration | Excellent | Poor (due to sugar and caffeine) | Excellent | Excellent |
| Nutrients | None | None | None (unless fluoridated) | Varies (contains natural minerals) |
Enjoying Seltzer Mindfully
For most healthy adults, plain seltzer is a perfectly safe and hydrating choice, especially when used as a soda substitute. However, adopting smart drinking habits can help mitigate any potential downsides.
Tips for responsible seltzer consumption:
- Practice Moderation: If you have concerns about dental or digestive health, consume seltzer in moderation and alternate it with regular still water throughout the day.
- Pair with Meals: Drinking seltzer with food stimulates saliva production, which helps to neutralize the acid and protect tooth enamel.
- Use a Straw: Using a straw can help the liquid bypass direct contact with your teeth, further minimizing the risk of enamel erosion.
- Read the Label: Avoid flavored versions with added sugar or artificial sweeteners. Stick to plain seltzer or opt for naturally flavored versions, which are usually safer.
- Listen to Your Body: If you notice consistent bloating, gas, or acid reflux symptoms, scale back on seltzer to see if your digestive issues improve.
Conclusion
While the crisp, refreshing fizz of seltzer is an excellent zero-calorie alternative to sugary beverages, it's not entirely without potential drawbacks. From digestive discomfort like bloating and gas to the long-term risk of minor dental erosion, mindful consumption is key. For most people, enjoying plain seltzer in moderation is harmless and a great way to stay hydrated. However, individuals with sensitive guts, GERD, or dental concerns should be aware of these potential issues and consider how they integrate seltzer into their overall hydration strategy. As with any dietary choice, listening to your body's signals and making informed decisions based on personal health needs is the best approach.
Learn more about different types of carbonated beverages and their components from Healthline.
