The Dark Truth About Seltzer: Is Your Sparkling Water Habit Harming You?

November 2, 2025 •

2 min read

Over 200 million Americans consume sparkling water, and its popularity is booming as a 'healthy' soda alternative. However, a closer look reveals potential downsides to excessive seltzer consumption, including dental erosion and digestive issues. This article delves into the dark truth about seltzer, exploring the risks that may be lurking in your fizzy drink.

Quick Summary

This article examines the potential health downsides of seltzer consumption, detailing the effects of its acidity on tooth enamel, its link to digestive discomfort and bloating, and the risk of harmful additives in certain brands. It offers practical advice for consumption.

Key Points

Acidity & Enamel Erosion: Seltzer's acidity from carbonation can erode tooth enamel over time, especially with frequent use.
Bloating and Digestive Issues: CO2 gas in seltzer can cause bloating and gas, particularly for those with sensitive digestive systems.
Hidden Additives: Flavored seltzers may contain 'natural flavors' or artificial sweeteners that can affect gut health, and some club sodas contain sodium.
Packaging Contaminants: PFAS chemicals have been found in the packaging of some sparkling water brands and can leach into the water.
Moderation is Key: While a better choice than sugary drinks, seltzer is not a full substitute for plain, fluoridated water, and moderate consumption is advised.
Better Choices Exist: To protect teeth and gut, opt for unflavored seltzer, use a straw, drink with meals, and make still water your main source of hydration.
Not Addictive: Seltzer is not chemically addictive, although preference for the taste can develop.

The Hidden Acidity of Your Favorite Fizzy Drink

Seltzer is water with added carbon dioxide (CO2), which forms weak carbonic acid and gives it a pH of 3 to 4, making it more acidic than plain water.

How Acidity Affects Your Teeth

High consumption of seltzer can potentially harm tooth enamel due to its acidity. Enamel starts to erode at pH 5.5, and while less harmful than very acidic sodas, frequent seltzer drinking can be problematic. Flavored seltzers are often more acidic due to added citric acid, increasing erosion risk. Sipping seltzer over time prolongs the acidic environment in the mouth, which is worse for teeth than drinking it quickly.

Strategies to Protect Your Smile

Choose unflavored seltzer over flavored ones to reduce acidity.
Use a straw to minimize tooth contact.
Drink seltzer during meals to promote saliva production, which neutralizes acid.
Rinse your mouth with plain water after drinking seltzer to wash away residual acid.

The Bubbles and Your Belly: Digestive Discomfort

The carbon dioxide bubbles in seltzer can cause digestive issues, especially for those with sensitive stomachs.

Potential Gut Issues

Bloating and Gas: Swallowed gas from seltzer can lead to bloating, fullness, and belching.
Aggravation of Conditions: Seltzer can worsen symptoms for people with IBS or GERD.
Artificial Sweeteners: Some flavored seltzers contain artificial sweeteners that can cause digestive upset.

The Hidden Additives and Contaminants

Some seltzer products contain more than just water and CO2, leading to potential concerns.

The Additive Problem

Club Soda vs. Seltzer: Club soda may contain added sodium and minerals, unlike seltzer.
'Natural Flavors': This term can mask chemical additives.
Artificial Sweeteners: Used in many flavored options, artificial sweeteners have been linked to digestive issues.

The Container Conundrum

A 2020 study found PFAS, or 'forever chemicals,' in the packaging of several sparkling water brands, which can leach into the drink and are linked to health issues in animal studies.

Seltzer vs. Still Water vs. Soda: A Comparison

Here is a comparison of different beverage types:


Feature	Plain Still Water	Plain Seltzer Water	Flavored Seltzer (with additives)	Soda (Regular)
Calories	0	0	0	High
Sugar	0	0	0 or Artificial Sweeteners	High
Acidity	Neutral (pH 7)	Mildly Acidic (pH 3-4)	Mildly to More Acidic	Highly Acidic (pH 2-3)
Enamel Risk	Minimal	Low to Moderate	Moderate to High	High
Digestive Impact	Neutral	Potential Bloating/Gas	Potential Bloating/Gas/Gut Issues	High risk of GI issues
Additives	None	None	Potential for 'Natural Flavors,' Artificial Sweeteners	High levels of sugar, additives
Fluoride	Often Present (Tap)	Absent	Absent	Absent

Conclusion: A Moderated Approach to the Bubbles

Plain seltzer in moderation is generally not a major health risk and is better than sugary sodas. It hydrates and can aid digestion. The 'dark truth' lies in overconsumption and the additives and potential contaminants in flavored varieties and packaging. Moderation and awareness are key. If seltzer causes digestive problems, reduce intake. Prioritize plain water for hydration and enjoy seltzer occasionally. For more on safe drinking water, consult the EPA's website on drinking water standards.

Frequently Asked Questions

Yes, seltzer is more acidic than plain water, which can lead to tooth enamel erosion over time with frequent and prolonged consumption. Flavored seltzers, often containing citric acid, are more erosive than plain versions.

Yes, the carbon dioxide gas that gives seltzer its fizz can accumulate in the stomach, leading to uncomfortable bloating, belching, and gas, especially for those with sensitive digestive systems.

Yes, plain seltzer is just as hydrating as regular water, as it is primarily H2O. However, unlike most tap water, it lacks beneficial fluoride, which is important for dental health.

Often, yes. Flavored seltzers may contain added acids like citric acid, artificial sweeteners, or 'natural flavors' that can increase acidity and potentially disrupt gut health. Plain seltzer is the healthier choice.

Seltzer is simply plain water carbonated with CO2 and no added minerals. Club soda, however, is carbonated water with added minerals like sodium bicarbonate and potassium sulfate, which can give it a slightly salty taste.

Yes, for individuals with gastroesophageal reflux disease (GERD), the carbonation in seltzer can trigger or worsen symptoms like heartburn and indigestion.

In some cases, yes. A Consumer Reports study found that certain bottled or canned sparkling water brands contained trace amounts of PFAS chemicals, which can leach from the packaging into the water. These chemicals are linked to various health issues.