Prebiotic sodas, which have gained popularity in recent years for their advertised gut health benefits and low-calorie appeal, may contain less prebiotic fiber and more sugar than marketing suggests, according to a new analysis presented on July 25 at NUTRITION 2026, the annual meeting of the American Society for Nutrition in National Harbor, Maryland.
The research was conducted by Soto Díaz in collaboration with Lindsey Smith Taillie, PhD, a professor at the University of North Carolina at Chapel Hill. Using data from the Mintel Global New Products Database, they analyzed 108 prebiotic sodas launched in the United States between 2021 and 2025. These products were defined as carbonated beverages containing fiber and using the term "prebiotic" on product names or labels. The nutritional content of these drinks was compared to regular sodas, diet sodas, fruit drinks, and flavored sparkling waters introduced during the same period.
On average, prebiotic sodas contained about 35 calories, 5 grams of sugar, and 5 grams of fiber per 12-ounce can. In terms of calories and sugar content, these beverages ranked lower than regular sodas and fruit drinks but higher than diet sodas or flavored sparkling waters. Nearly two-thirds of prebiotic sodas included non-nutritive sweeteners such as stevia. For comparison purposes: over ninety percent of diet sodas used non-nutritive sweeteners; this figure was under twenty-eight percent for fruit drinks; sixteen percent for flavored sparkling waters; and twelve percent for regular soda brands.
Researchers found that prebiotic sodas consistently had more fiber per can—ranging from about two to nine grams—than other beverage types analyzed. However, they noted that U.S. regulations do not specify a minimum amount of fiber required for a drink to be labeled "prebiotic." As a result, consumers should not assume significant dietary fiber is present solely based on labeling.
"I would encourage consumers not to be swayed by marketing claims and to carefully review the Nutrition Facts label," said Soto Díaz. "While certain types of prebiotic fibers have been shown to support gut health, the extent to which the amounts found in these beverages provide meaningful benefits is still unclear. Any potential benefits should be considered alongside the product's overall nutritional profile, including calories, sugars, and non-nutritive sweeteners." When evaluating whether switching to prebiotic soda is beneficial or not depends on what it replaces in an individual's diet: those who typically consume sugary beverages may reduce calorie intake by switching, while those who already prefer low- or no-calorie options might see little benefit.
