Is There Any Healthy Root Beer? Exploring Better-For-You Soda Alternatives

November 16, 2025 •

4 min read

Many traditional root beers contain over 40 grams of sugar per can. This has many asking, is there any healthy root beer? The answer lies not in finding a perfectly healthy version of the classic soda, but in exploring modern, better-for-you alternatives that mimic its nostalgic flavor without the sugar overload.

Quick Summary

Options for healthier root beer exist, from zero-sugar diet versions to gut-friendly prebiotic sodas and homemade recipes. The key is understanding ingredients and choosing brands that align with your health goals.

Key Points

Healthier Options Exist: Look for zero-sugar, prebiotic, or homemade alternatives to traditional, high-sugar root beer.
Zero-Sugar Sweeteners: Popular low-calorie brands like Zevia use stevia, while A&W Zero uses artificial sweeteners like aspartame.
Prebiotic Benefits: Brands like Olipop and Poppi add fiber and botanicals to support gut health while delivering root beer flavor.
Sassafras is Banned: Due to the carcinogen safrole, modern commercial root beer uses artificial or alternative natural flavorings.
Read the Label: Always check ingredient lists for sugar content, type of sweetener, and any functional ingredients like prebiotics.
DIY is an Option: Homemade fermented root beer can be made with natural, safrole-free roots and probiotic cultures for a healthier brew.

The Shift from Traditional to Modern Root Beer

Traditional root beer, originally made from sassafras and other botanical ingredients, was valued for its purported medicinal properties. However, this changed drastically in the 1960s when the Food and Drug Administration (FDA) banned the use of sassafras root due to the presence of safrole, a compound linked to liver cancer in animal studies. This ban forced commercial manufacturers to switch to artificial flavorings and high fructose corn syrup to replicate the iconic taste, effectively transforming root beer into a sugary soft drink with few health benefits. Today, commercial root beers are essentially flavored sugar water, which has spurred innovation and the development of healthier alternatives.

Healthier Root Beer Alternatives for a Modern Palate

For those who love the creamy, spiced flavor of root beer but want to avoid excessive sugar, several healthier options have emerged in the market. These can be broadly categorized into zero-sugar versions, functional prebiotic sodas, and DIY homemade recipes.

Zero-Sugar and Diet Options

Many major soda brands now offer zero-sugar or diet root beers. While these eliminate the sugar and calories, they rely on artificial sweeteners, which may have their own health considerations for some individuals. Brands like A&W Zero Sugar and Zevia are popular choices.

Zevia Root Beer: Sweetened with stevia, a natural zero-calorie sweetener, Zevia offers a cleaner, clearer alternative for those sensitive to artificial sweeteners. The flavor profile can be a bit different, but many on low-carb or keto diets prefer it.
A&W Zero Sugar: This version uses artificial sweeteners like aspartame to closely mimic the taste of classic A&W root beer with zero calories.

Functional Prebiotic Sodas

These innovative drinks go beyond simply removing sugar by adding functional ingredients to support gut health. Brands like Olipop and Poppi have created root beer flavored options that include prebiotics and botanicals.

Olipop Classic Root Beer: This soda includes prebiotics and plant fiber to support a healthy microbiome. It contains a fraction of the sugar found in traditional sodas.
Poppi Root Beer: Similar to Olipop, Poppi adds prebiotics and apple cider vinegar, which proponents claim can aid digestion and gut health.

Homemade Natural Root Beer

For a truly healthy option, brewing your own root beer at home allows for complete control over ingredients. Traditional fermentation methods can even produce a naturally probiotic-rich beverage using safe, botanical ingredients.

Key ingredients for homemade root beer often include sarsaparilla, ginger root, licorice root, and other spices, all of which must be sourced safrole-free.
Fermentation with a yeast or a ginger bug starter adds natural carbonation and beneficial probiotics.

Healthiest Root Beer Options: A Comparison


Feature	Traditional Root Beer	Zevia Root Beer	Olipop Root Beer	Homemade Fermented Root Beer
Sweetener	High Fructose Corn Syrup, Sugar	Stevia	Stevia, Cane Sugar, Botanicals	Natural sugar (fermented out)
Calories	High (150-160 per can)	Zero	Low (30-45 per can)	Low to Zero
Functional Benefits	None	None	Prebiotics, Fiber	Probiotics
Key Ingredients	Artificial flavors, Corn Syrup	Stevia, Natural Flavors	Prebiotic Fiber, Botanicals, Apple Cider Vinegar	Sarsaparilla, Licorice, Ginger, Yeast
Safrole Risk	None (banned)	None	None	None (if safrole-free roots used)

Making Your Own Healthy Root Beer at Home

Brewing a simple, healthy root beer at home can be a rewarding project, ensuring no hidden sugars or artificial ingredients. Here's a basic fermented method inspired by traditional recipes:

Gather Ingredients: Collect safrole-free sarsaparilla root, ginger, licorice root, and other spices like cinnamon or star anise. You will also need water, a sweetener (sugar or molasses), and a starter culture like a ginger bug or water kefir grains.
Brew the Base: Simmer the roots and spices in water for about 30 minutes to create a flavorful decoction. This process extracts the deep, earthy flavors.
Cool and Sweeten: Strain the liquid to remove solids. Add your chosen sweetener, stirring until dissolved. It's crucial to cool the mixture to room temperature before adding the starter culture.
Ferment and Bottle: Add the starter culture and pour the liquid into flip-top bottles, leaving headspace. Let the bottles ferment at room temperature for 2-3 days, or until carbonated to your liking. "Burp" the bottles daily by opening them to release excess pressure.
Chill and Serve: Refrigerate the finished root beer to halt fermentation. Enjoy a refreshing, probiotic-rich soda made with wholesome ingredients.

Conclusion

While a genuinely "healthy" version of the classic, sugar-laden root beer doesn't exist, consumers have more options than ever before. Zero-sugar alternatives, prebiotic sodas, and homemade recipes provide delicious ways to enjoy the flavor without the guilt. The best choice depends on individual health goals—be it cutting calories, improving gut health, or simply enjoying a natural, sugar-free treat. Always check the ingredients and choose a drink that aligns with a balanced diet.

For more information on replacing sugary drinks with healthier options, visit the CDC's "Rethink Your Drink" page: https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/

Frequently Asked Questions

No, regular root beer is not healthy. It is typically high in sugar and calories, which can contribute to weight gain and other health issues.

Diet root beer eliminates sugar and calories but replaces them with artificial sweeteners. While it reduces sugar intake, some people prefer to avoid artificial ingredients, and the health effects of these sweeteners can be debated.

The FDA banned sassafras root for human consumption in the 1960s because it contains safrole, a compound found to be a carcinogen in animal studies.

Prebiotic sodas, like those from Olipop and Poppi, contain plant fibers and botanicals that are believed to support gut health. They are often low in sugar and calories, making them a healthier alternative to traditional sodas.

Yes, you can make homemade root beer using safe, natural botanicals like sarsaparilla, ginger, and licorice. Using a fermented process can also create a probiotic-rich beverage.

For those on a ketogenic diet, zero-sugar root beers like Zevia, sweetened with stevia, are a popular choice due to their lack of sugar and carbs.

Yes, most root beer brands, including the healthier zero-sugar and prebiotic options, are naturally caffeine-free, allowing you to enjoy them at any time of day.

Sassafras was the traditional, now-banned, primary root beer flavoring, containing safrole. Sarsaparilla is another root with a similar flavor profile that is safe and used in many modern and homemade root beer recipes.