Unpacking the Nutrition: What are the benefits of drinking root beer?

October 9, 2025 •

4 min read

The origins of root beer trace back to indigenous North American peoples who used roots, bark, and herbs to create teas and tonics with purported medicinal properties. With modern commercial versions bearing little resemblance to their herbal ancestors, many people now question: What are the benefits of drinking root beer?

Quick Summary

Modern commercial root beer offers minimal health benefits due to its high sugar content or artificial sweeteners. Key upsides include being caffeine-free and less acidic than some sodas, reducing potential enamel damage. Healthier, prebiotic alternatives are also available.

Key Points

Minimal Health Benefits: Modern commercial root beer contains high sugar or artificial sweeteners, offering minimal nutritional value and carrying associated health risks like weight gain and diabetes.
Better for Teeth (Relatively): Compared to more acidic sodas, root beer is slightly less damaging to tooth enamel, but high sugar content remains a concern for dental health.
Caffeine-Free: Most commercial root beers are caffeine-free, offering a stimulant-free beverage option.
Digestive Discomfort: Ingredients like high-fructose corn syrup, artificial sweeteners, and carbonation can cause bloating, gas, or diarrhea in sensitive individuals.
Prebiotic Alternatives: Health-conscious brands offer prebiotic root beers containing fiber, which may provide support for gut health.
Historical vs. Modern: The drink's original medicinal reputation stems from traditional herbal ingredients, now largely replaced by artificial components in commercial versions.

The Shift from Medicinal Tonic to Modern Soft Drink

Root beer's storied history as a health tonic is a tale of transformation. For centuries, Native American tribes and later European settlers used root-based concoctions featuring ingredients like sassafras, sarsaparilla, and licorice root for their perceived medicinal qualities, such as aiding digestion and purifying the blood. However, the drink we know today is a far cry from these herbal brews. In 1960, the U.S. Food and Drug Administration (FDA) banned the use of sassafras oil due to concerns over a carcinogenic compound called safrole. This ban forced a reformulation, leading modern manufacturers to rely on artificial flavorings, high-fructose corn syrup, and preservatives. As a result, the perceived health benefits of the past no longer apply to most commercial root beers.

The Limited Benefits of Contemporary Root Beer

When evaluating modern root beer, it's important to set realistic expectations. Unlike its historical namesake, today's version is primarily a sugary treat. However, a few relative benefits exist, mostly in comparison to other soft drinks.

Less Harmful to Dental Enamel

One of the most notable, albeit relative, advantages of root beer is its lower acidity compared to other popular sodas like colas. Many sodas contain high levels of citric and phosphoric acid, which can severely erode tooth enamel. Root beer's pH is less acidic, making it a slightly better choice for dental health if one is to consume a soda. Nevertheless, the high sugar content remains a significant risk factor for tooth decay, so this benefit is not a green light for frequent consumption.

A Caffeine-Free Option

For individuals looking to cut down on stimulants, most root beer brands offer a caffeine-free alternative to caffeinated soft drinks. This makes it a popular choice for families and those sensitive to caffeine, who can still enjoy a fizzy beverage without the jitters or disrupted sleep patterns.

The Rise of Healthier Alternatives

With growing consumer demand for wellness-focused beverages, some brands are now creating healthier root beer alternatives. Products like Olipop utilize prebiotics from ingredients like chicory root and Jerusalem artichoke to support gut health. These alternatives often feature lower sugar content, using natural flavors and fewer artificial additives, moving closer to the traditional roots of the drink.

Potential Downsides and Digestive Concerns

While offering a few minor upsides, it's crucial to understand the drawbacks of modern root beer. The high sugar content in standard versions poses a risk for weight gain, type 2 diabetes, and other metabolic issues. Furthermore, both regular and diet versions can cause digestive problems in some people.

High Fructose Corn Syrup: Excess fructose can lead to incomplete absorption, causing bloating, gas, and diarrhea.
Artificial Sweeteners: Diet root beers with sugar alcohols (e.g., sorbitol, xylitol) are known to cause osmotic diarrhea and gas in sensitive individuals.
Carbonation: The fizz itself can introduce excess gas into the digestive system, leading to bloating and discomfort.

Comparison of Root Beer Varieties

Choosing a root beer is no longer a one-size-fits-all decision. The table below compares the nutritional trade-offs and potential benefits of different types of root beer available today.


Feature	Commercial (High-Sugar)	Diet/Zero Sugar	Prebiotic/Craft	Healthy Homemade
Sugar	Very High (e.g., 40g per 12oz can)	None (uses artificial sweeteners)	Low or uses natural sweeteners (e.g., stevia)	User-controlled, can be minimal or use natural options
Acidity (Dental Impact)	Lower than colas, but high sugar is harmful	Similar to regular, but high acid content remains a concern	Varies by brand, often with lower acidity.	Variable, depends on ingredients used.
Caffeine	Often caffeine-free	Often caffeine-free	Variable, often caffeine-free.	Not applicable, user-defined.
Digestive Effects	Can cause issues due to high sugar and carbonation	Can cause issues due to sugar alcohols	May aid digestion due to prebiotics or natural ingredients	Less likely to cause issues, customizable.
Artificial Ingredients	Common (colors, flavors, preservatives)	Common (artificial sweeteners, colors)	Often minimized or avoided.	Minimal to none.
Primary Benefit	Nostalgic taste, less enamel erosion (vs cola)	Reduced calorie/sugar intake	Digestive support, lower sugar, natural ingredients	Complete ingredient control

Conclusion

In conclusion, the modern beverage offers few significant health benefits, primarily serving as a flavorful, caffeine-free treat. While its lower acidity is a minor advantage over more erosive sodas, the high sugar content of most commercial brands presents considerable health risks. The real 'benefits' of root beer are now found in innovative, prebiotic-enhanced alternatives or through homemade recipes that prioritize natural ingredients and moderate sugar levels. For most, enjoying a commercial root beer in moderation as an occasional indulgence is the most sensible approach.

Frequently Asked Questions

No, modern commercial root beer is not healthy, as it typically contains high levels of sugar or artificial sweeteners, along with artificial flavors and colors. These ingredients offer minimal nutritional value and can have negative health consequences, such as weight gain and dental issues.

Yes, most root beer brands are caffeine-free, unlike many colas and other sodas. This makes it a suitable choice for those who want to avoid stimulants for health or personal reasons.

Root beer is less acidic than many other carbonated beverages, which makes it slightly less damaging to tooth enamel than some sodas. However, the high sugar content still poses a significant risk for tooth decay and should be consumed in moderation.

Yes, diet root beers often use sugar alcohols and artificial sweeteners, such as sorbitol or xylitol. These ingredients can be poorly absorbed by the body and may cause bloating, gas, and diarrhea, especially when consumed in large quantities.

Yes, healthier alternatives are available. Some craft brands offer prebiotic root beers with added fiber for gut health, while homemade recipes allow you to control ingredients and sugar levels.

The FDA banned the use of safrole, a compound found in sassafras oil, in food and beverages in 1960 after lab studies indicated it could cause cancer in rats. Modern root beer uses a safrole-free extract or artificial flavorings instead.

The original root beers were traditionally made with sassafras, sarsaparilla, wintergreen, licorice root, honey, and molasses. These ingredients were often used for their flavor and purported medicinal properties.