What is the healthiest soft drink you can drink?

October 10, 2025 •

4 min read

According to the American Heart Association, adults consume an average of 17 teaspoons of added sugar per day, far exceeding recommended limits, much of which comes from sugary soft drinks. This reality drives the question: what is the healthiest soft drink you can drink? The answer involves looking beyond traditional soda to a range of better-for-you fizzy options and homemade alternatives.

Quick Summary

This guide reveals the healthiest soft drink alternatives by breaking down popular options like sparkling waters, prebiotic sodas, and kombuchas. It highlights what to look for on nutrition labels and provides simple recipes for flavorful, low-sugar homemade versions to replace high-fructose corn syrup beverages.

Key Points

Plain Sparkling Water is the Safest: With zero sugar, zero calories, and zero artificial additives, plain or minimally flavored sparkling water is arguably the best overall healthy choice.
Check Labels for Hidden Sugars: Be wary of 'healthy' branded soft drinks, as some can contain more sugar than you might expect. Always read the nutrition facts to confirm low sugar content.
Explore Gut-Friendly Options: Prebiotic and probiotic sodas like Olipop and Culture Pop offer potential digestive health benefits, but remember they are not a replacement for a diet rich in fruits and vegetables.
DIY Infusions are Best for Control: For maximum control over ingredients and flavor, make your own infused sparkling water with fresh fruits and herbs.
Limit Artificial Sweeteners: While diet sodas are sugar-free, they often contain artificial sweeteners linked to potential negative health outcomes. Opt for naturally sweetened or unsweetened options.
Kombucha Varies Greatly: If choosing kombucha, pay close attention to the sugar content, as it can differ significantly between brands. Some are higher in sugar than others.

Why Traditional Soft Drinks Are Unhealthy

Traditional soft drinks, often loaded with high-fructose corn syrup, offer little nutritional value and can contribute to a host of health problems. The high sugar content can lead to weight gain, inflammation, and an increased risk of chronic conditions like type 2 diabetes and heart disease. The American Heart Association recommends no more than 36 grams of added sugar for men and 25 grams for women per day, a limit often exceeded by just one can of regular soda. Beyond sugar, many contain artificial colors and preservatives, and their high acidity can damage tooth enamel over time.

The Rise of 'Healthier' Alternatives

In recent years, the beverage market has been flooded with new products that brand themselves as healthy soft drinks or sodas. Brands like Olipop, Poppi, and Culture Pop offer a modern twist on the classic soda experience, often incorporating functional ingredients like prebiotics and probiotics.

Gut-Friendly Options: Prebiotics and Probiotics

Olipop: A well-known prebiotic soda containing up to 9 grams of plant-based fiber per can from a proprietary blend of chicory root, marshmallow root, and more. It is significantly lower in sugar and calories than traditional soda.
Poppi: This beverage uses agave inulin and a splash of apple cider vinegar for its prebiotic fiber content. With just 3 to 5 grams of sugar per can, it provides a familiar soda flavor without the sugar load.
Culture Pop: Sweetened purely with fruit juice, Culture Pop is a probiotic soda that contains live cultures and uses fruit and spices for flavor, avoiding artificial sweeteners.

Sparkling Water and Real Fruit Juice

Brands like Spindrift and San Pellegrino are using a simple formula of sparkling water and real fruit juice to create flavorful, refreshing drinks. This approach avoids added sugars and artificial ingredients entirely, providing a crisp, clean taste. A 12-ounce can of Spindrift may contain as little as 5 to 20 calories and 0 to 4 grams of sugar, depending on the flavor.

Kombucha and Beyond

Kombucha: This fermented tea contains live cultures that are beneficial for gut health. It offers a tangy, fizzy alternative to soda, though consumers should check labels for added sugar, as content can vary by brand. Humm and Health-Ade are popular kombucha brands with varying sugar levels.
Herbal Teas: Chilled herbal teas, like hibiscus or peppermint, offer a naturally caffeine-free and low-calorie soft drink alternative. Many are rich in antioxidants and can be enjoyed without any added sweeteners.

The Healthiest DIY Soft Drinks

For those who want complete control over ingredients, making a 'healthy soft drink' at home is the best option. This approach guarantees a low-sugar content and avoids artificial flavors or sweeteners altogether.

Infused Sparkling Water

Creating your own fruit and herb-infused sparkling water is a simple and effective way to enjoy a refreshing, bubbly beverage.

Recipe: Strawberry-Lemon-Basil Infusion

Ingredients:
- 1 cup fresh strawberries, sliced
- 1/2 lemon, thinly sliced
- 1/4 cup fresh basil leaves
- 4 cups plain sparkling water
Instructions:
1. Gently muddle the strawberries, lemon, and basil in a pitcher to release their juices and oils.
2. Add the sparkling water and stir gently to combine.
3. Chill for at least 30 minutes to let the flavors meld.
4. Serve over ice and enjoy.

Low-Sugar Homemade Kombucha

While kombucha can be purchased, brewing at home offers better control of the final sugar content and flavor. A basic kombucha recipe involves tea, sugar, and a SCOBY (symbiotic culture of bacteria and yeast). By fermenting for a longer period, you can achieve a more tart flavor with less residual sugar.

Comparison of Soft Drink Options


Beverage Type	Sugar Content	Calories	Health Benefits	Considerations
Traditional Soda	Very High (e.g., 65g per 20oz)	High	None	High risk of weight gain, diabetes, and dental issues
Diet Soda (Artificial Sweeteners)	Zero	Zero	None (No nutritional value)	Potential risks associated with artificial sweeteners like aspartame and erythritol
Prebiotic Sodas (e.g., Olipop)	Low (2-9g)	Low (25-50 cal)	Contains prebiotic fiber for gut health support	Can be more expensive; individual tolerance to fiber varies
Probiotic Sodas (e.g., Culture Pop)	Moderate (around 8g)	Low (approx. 45 cal)	Contains live cultures for digestive health	Flavor profile may not suit all palates
Sparkling Water + Real Juice (e.g., Spindrift)	Low (0-7g)	Very Low (5-40 cal)	Contains real fruit juice, no artificial sweeteners or colors	Less sweet taste compared to traditional soda; can be more expensive than plain sparkling water
Homemade Infused Water	Zero	Zero	Excellent hydration; control over ingredients	Requires preparation time; no commercial flavor replication
Kombucha	Variable (check label)	Variable	Probiotics for gut health; antioxidants from tea	Sugar content can be high; unique, tangy flavor not for everyone

Making a Smarter Choice

Choosing the healthiest soft drink depends on individual goals, whether it’s reducing sugar, supporting gut health, or simply finding a flavored, bubbly alternative. The primary goal should be to significantly reduce or eliminate high-fructose corn syrup and artificial additives. Reading labels is critical to avoid hidden sugars and potentially controversial sweeteners. Ultimately, a simple, homemade infused sparkling water remains the purest and most customizable option.

Conclusion

There is no single “healthiest” soft drink, but rather a spectrum of significantly better choices than traditional sugary sodas. For many, the answer lies in simple, natural alternatives like infused sparkling water or low-sugar, prebiotic options. These offer the satisfaction of fizz and flavor without the detrimental health effects of excessive sugar. By moving away from conventional soft drinks, you can reduce your sugar intake and support overall well-being. The best strategy involves thoughtful selection, portion control, and an openness to exploring new and healthier beverage options.

Frequently Asked Questions

For most people, diet soda is a healthier option than regular soda because it contains no sugar or calories. However, diet sodas contain artificial sweeteners that some studies have linked to potential negative effects on metabolism and gut health. Health experts still recommend reducing overall sweetener intake and choosing water or naturally flavored alternatives when possible.

Yes, prebiotic and probiotic sodas can be a good alternative, offering added benefits for gut health. Brands like Olipop and Culture Pop provide fizzy options with lower sugar content and functional ingredients. However, experts note they shouldn't replace a balanced diet rich in whole foods, and individual tolerance to the fiber content can vary.

You can easily make a healthy soft drink at home by combining sparkling water with natural flavoring agents. Simple options include squeezing fresh lemon or lime juice, or infusing the water with slices of fruit like strawberries and herbs such as mint or basil.

Recommended brands often include Olipop for its high prebiotic fiber content, Culture Pop for its probiotic benefits and real fruit juice, and Spindrift for its minimal ingredient list of sparkling water and real fruit juice. The best choice depends on your specific health goals.

While sparkling water is slightly more acidic than still water, it is not considered harmful to tooth enamel in moderation. The main risk to dental health comes from the high sugar content and acidity of traditional sodas. Some research suggests the citric acid found in some flavored sparkling waters can cause erosion over time, but it is a minor risk compared to sugary beverages.

Yes, kombucha is generally healthier than regular soda, as it typically contains less sugar and offers the potential benefit of probiotics for gut health. However, you should still check labels, as the sugar content can be high in some brands. Opt for lower-sugar kombuchas for the most benefits.

When evaluating a 'healthy' soft drink, look for minimal or no added sugar, a short and recognizable ingredient list, and check for controversial artificial sweeteners. Prefer options that use natural sweeteners like real fruit juice or stevia and contain added benefits like prebiotics or probiotics.