are they actually good for you?

How good are they for gut health?

Margaret Morris, head of pharmacology at UNSW, says disruption of the gut microbiota through poor diet has been implicated in the development and progression of several diseases, including inflammatory bowel disease, obesity, diabetes, some cancers, allergies, and asthma.

To date, research on the effects of prebiotics on these bacteria, and therefore gut health, is rather limited. Some small studies have found that due to the high fibre content of prebiotics, they could increase the feeling of fullness, relieve constipationboost the immune system, and lower blood glucose and cholesterol levels. However, most of these findings are not yet definitive.

Danaher says it is unclear how beneficial prebiotic sodas like Poppi, Olipop and Sodaly are for gut health, especially given how little fibre they contain.

“The amount of prebiotic dietary fibre in these sodas can be relatively low, ranging from 9 grams to less than 1 or 2 grams per can … While they may be a healthier alternative to traditional sugary sodas, they should not be seen as a magic solution for gut health,” Danaher says.

According to Australian dietary guidelinesadult women require 25 grams of dietary fibre a day, and men 30 grams. In the recent lawsuit filed against Poppi, each of their 355ml cans contain only about two grams of fibre. This means one can is less than seven per cent of an adult man’s recommended daily intake, an amount that Keenan says is not likely to make much of a difference.

PhD research fellow at the Food and Mood Centre Dr Hajara Aslam says there isn’t necessarily an ideal time to drink a prebiotic soda. However, some studies have indicated consuming prebiotics while taking certain antibiotics may help protect the gut’s healthy bacteria. Again these findings are not yet definitive.

Is there such a thing as too many prebiotics?

In one of her recent videos, influencer Alix Earle said she had been drinking two to three Poppi cans a day. According to Aslam, this isn’t necessarily unhealthy, as they contain fewer calories and far less sugar than the average soft drink. A can of Poppi contains about 5 grams of sugar, while a can of Coca-Cola contains about 39 grams)..

However, Aslam says carbonated prebiotic drinks often contain artificial sweeteners, like stevia, which could lead to health complications if consumed too frequently.

Prebiotic sodas can also cause bloating and reflux for some people, Keenan adds. Those with gastrointestinal disorders, like irritable bowel syndrome, may want to limit the amount they drink.

“I’d err on the side of caution and say one to two might be OK depending on the size of the can. But it’d be better to source fibre and prebiotics from other whole foods,” Keenan says.

What are the alternatives?

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According to Keenan, consuming vegetables and legumes, like chickpeas and lentils, that are high sources of prebiotics is smart.

“A lot of these also contain other beneficial nutrients and phytochemicals, so rather than getting these alongside cane sugar, like with Poppi, or with sugar alcohols, like with Sodaly, it might be worthwhile finding other sources.”

Granted, these high-fibre foods may trigger increased flatulence for some. Keenan suggests testing out different foods first and, if still struggling with things like bloating, consult a dietician for recommendations tailored to your needs.

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