What is the Best Soda to Drink for Your Health? Exploring Healthier Alternatives

December 12, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), around 63% of American adults consume at least one sugary beverage each day. For those seeking to reduce their sugar intake without forgoing a fizzy drink, understanding healthier alternatives is the first step toward finding the best soda to drink for your health.

Quick Summary

This guide evaluates the health impact of traditional and diet sodas before comparing healthier alternatives, including prebiotic and probiotic drinks, flavored sparkling waters, and zero-calorie sodas, to help you make an informed choice.

Key Points

Traditional Sodas: High in added sugar with no nutritional value, linked to obesity, diabetes, and heart disease.
Diet Sodas: Contain artificial sweeteners that may pose health risks, including metabolic dysfunction and changes to the gut microbiome.
Prebiotic Sodas: Brands like Olipop and Poppi offer a lower-sugar option with added fiber to support gut health.
Sparkling Water: Unsweetened seltzer or sparkling water with real fruit juice (e.g., Spindrift) provides fizz and natural flavor without added sugar.
Water Is Best: For optimal health and hydration, plain water is the superior choice over any type of soda.
Read Labels: Always check the nutrition facts, even on 'healthy' brands, to be aware of sugar content and ingredients.

The Health Problems with Traditional Soda

Traditional sodas are well-known for their high sugar content and lack of nutritional value. The average 12-ounce can of cola, for instance, contains over 35 grams of added sugar, far exceeding the daily recommended limit set by the American Heart Association. Excessive consumption of these sugary drinks is strongly linked to numerous health issues, including weight gain, obesity, type 2 diabetes, heart disease, and dental decay.

The Complicated Reality of Diet Soda

Many people swap traditional soda for diet versions, believing them to be a healthier choice. While they contain zero or very few calories, diet sodas are typically sweetened with artificial sweeteners like aspartame, sucralose, or acesulfame potassium. The long-term health effects of these sweeteners are still under investigation, with some studies suggesting potential links to metabolic issues, increased cravings, and an altered gut microbiome. For example, research has associated long-term diet soda consumption with increased waist circumference and a higher risk of metabolic syndrome.

Healthier Soda Alternatives to Consider

As awareness of these health risks grows, a new market of 'better-for-you' sodas has emerged, offering less sugar and functional benefits. Here are some of the most popular alternatives:

Prebiotic and Probiotic Sodas

These drinks offer a low-sugar and gut-friendly option by incorporating prebiotics (fibers that feed healthy gut bacteria) or probiotics (beneficial live microorganisms). Brands like Olipop and Poppi use ingredients such as chicory root fiber and apple cider vinegar to achieve their health benefits, offering a variety of nostalgic and unique flavors. Kombucha, a fermented tea, also falls into this category, providing a tangy flavor and probiotics for gut support.

Sparkling Water with Real Fruit Juice

For those who prefer a cleaner label without added sugars or alternative sweeteners, brands like Spindrift offer a refreshing alternative. These beverages are made with sparkling water and a splash of real fruit juice, providing a subtle, natural flavor and carbonation. DIY options, such as infusing seltzer with fresh fruit slices or herbs, can offer similar benefits with complete control over ingredients.

Zero-Calorie, Naturally Sweetened Sodas

Some companies, such as Zevia, use natural, plant-based sweeteners like stevia to create zero-calorie, zero-sugar beverages. This offers a clean-label option for those who want to avoid both sugar and artificial sweeteners. However, individual tolerance and taste for stevia can vary.

A Comparison of Popular Healthier Sodas


Brand	Primary Benefit	Sweetener	Added Sugar (per can)	Calories (per can)
Olipop	Prebiotic fiber for gut health	Cassava Root Fiber, Stevia, Fruit Juice	2–5g	35–50
Zevia	Zero calories and sugar	Stevia	0g	0
Poppi	Prebiotics and apple cider vinegar	Cane Sugar, Stevia, Fruit Juice	4–5g	20–25
Spindrift	Real fruit juice and sparkling water	Fruit Juice	0–7g (varies by flavor)	0–40
Kombucha	Probiotics for gut health	Fermented Tea, Sugar (can vary)	Varies, read labels carefully	Varies

The Unbeatable Choice: Water

Despite the rise of healthier soda alternatives, it is crucial to remember that no soda, however beneficial, can truly replace water. Water is the optimal choice for hydration, with zero calories, sugar, or additives. Replacing a daily soda with water is one of the most impactful health decisions you can make.

How to Choose the Right Fizzy Drink for You

Determining the 'best' soda for your health depends on your individual needs and goals. If you are seeking to improve gut health, a prebiotic or probiotic soda might be a good choice. If your primary goal is to eliminate sugar and calories, a naturally sweetened, zero-calorie option like Zevia or a flavored sparkling water is a better fit. Always remember to check the label for ingredients, as some 'healthy' brands may still contain high amounts of sugar. Ultimately, moderation is key, and substituting soda with water whenever possible is the best path to long-term health.

For further reading on the complex relationship between diet drinks and health, see this article: Complicated link between diet soda, health:study.

Conclusion: Finding the Best Soda to Drink for Your Health

While no single product can claim the title of 'best soda to drink for your health,' modern alternatives offer significant improvements over traditional high-sugar and diet varieties. By opting for drinks with low or zero added sugar, focusing on natural sweeteners or real fruit juice, and even incorporating functional ingredients like prebiotics, you can satisfy your craving for fizz while supporting your wellness goals. However, the most nutritious choice remains plain water, a beverage that offers unparalleled hydration and health benefits. By understanding the options and prioritizing water, you can make smarter choices for your daily hydration.

Frequently Asked Questions

Not necessarily. While diet soda reduces sugar and calorie intake, it contains artificial sweeteners linked to potential health risks such as metabolic issues and an altered gut microbiome.

A prebiotic soda is a beverage with added prebiotic fibers, which feed the beneficial bacteria in your gut. Brands like Olipop and Poppi fall into this category and are lower in sugar than traditional sodas.

Yes, kombucha can be a healthier alternative, as it is a fermented tea with probiotics that may support gut health. Be mindful of sugar content, as some brands add more sugar than others.

Zero-sugar sodas like Zevia, which are naturally sweetened with stevia, are often considered a healthier zero-calorie option. This allows you to avoid both sugar and artificial sweeteners.

Yes. Brands like Spindrift, which use real fruit juice and sparkling water, are an excellent alternative because they provide flavor and fizz with minimal to no added sugar.

Some sodas contain caffeine, which has a mild diuretic effect, but the hydration provided by the water content largely outweighs this. However, water is a far more effective hydrator, and soda is a poor choice for meeting your fluid needs.

Water is the best choice because it provides essential hydration with zero calories, sugar, or potentially harmful additives found in many sodas. It supports overall health in ways that no soda can match.