So-called “gut healthy” sodas have been increasing in popularity, so much so that companies like Coca-Cola and PepsiCo are launching their own versions of wellness beverages.

Big Soda Is betting on gut health. Daily Skimm. theSkimm’. February 19, 2025.

While these drinks may be marketed as having health benefits, can they actually support a health gut microbiome, or is just misleading marketing?

What the experts say

To have an impact—and benefit—the ingredients must first survive your body’s processing system and enter the microbiome, she says. “Don't let the bubbles fool you. While some contain probiotics or prebiotics, many just slap a trendy label on fizzy water.”

To best understand if the beverage you are consuming contains gut-healthy ingredients or is just a product of effective marketing, Jones recommends that people “check the fine print, not the front label.”

What to look for

Consumers should look for specific strains—such as Lactobacillus or Bifidobacterium—at high enough levels to make a difference in the gut. “If it just says ‘gut health’ with no real supporting ingredients, it’s more marketing than science,” Jones says.

Jones reminds people that sodas can still contain added sugars or artificial sweeteners that may upset your gut. Furthermore, the carbonation in sodas can upset some people’s stomachs by triggering a bloating reaction.

“If you enjoy them and they don’t cause tummy troubles, one a day is fine,” Jones says. “Keep in mind, they’re not a replacement for fiber-rich foods, fermented foods, or a solid gut-health routine.”