If you’re looking for a quick and tasty way to increase your fiber intake, try one of these prebiotic drinks that dietitians love!
For a healthy, well-operating digestive system, strong immune system, good mood, and almost everything in between, the health of your gut matters. In the past decade, the gut microbiome has been linked to everything from inflammatory bowel disease to cancer, heart disease, and depression. It’s no wonder the health and wellness space has been flooded with food and supplements to keep your gut healthy.
Your gut microbiome is made up of billions of microorganisms, both good and bad, that line your digestive tract. These microbes are involved in the metabolism of the food you eat, absorption of nutrients, digestion, and immune health, and even play a role in the gut-brain connection, impacting mood, sleep, and cognition.
Eating probiotic-rich foods helps to introduce more helpful and beneficial bacteria into your gut microbiome, and eating prebiotic-rich foods helps to feed those bacteria.
Prebiotic drinks, including prebiotic sodas like Olipop and Poppi as well as mixes, are an easy, convenient, and tasty way to get more prebiotic fibers into your diet to help support a healthy gut microbiome.
In this article, we’re looking at the top dietitian-recommended prebiotic drinks in 2024, how these can help, and some things you may want to consider before sipping on a prebiotic fiber drink.
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The Importance of Prebiotics for Gut Health
Prebiotic fiber acts as food for the good bacteria in your gut, helping to create a more diverse microbiome and one that has more good guys than bad guys. “A diet high in prebiotic foods or drinks supports the health of the intestines by improving digestion, supporting the immune system, and helping with the absorption of nutrients,” says Amy Beney, MS, RD, CDCES.
They can also help supplement fiber when you have trouble getting enough from foods. “Drinking prebiotic sodas can be beneficial for one's gut health and an easy way for someone to get more fiber in their diet, while the majority of fiber can come from plant foods like produce, legumes, and whole grains,” says Nicole Ibarra, RD, LD.
For easy ways to eat more fiber, try high-fiber cereal, high fiber bars, and buy bread that’s high in fiber. While there are plenty of health benefits to all types of fiber, some types of fiber may not be as beneficial to your gut as the fiber found in prebiotic drinks.
This is where it gets tricky, so stay with me. All prebiotics are fiber, but not all fiber is prebiotic fiber, meaning that your gut bacteria can’t use all of the fiber you eat. Soluble fiber is fermented in the gut by bacteria, while insoluble fiber acts as roughage, sweeping through the digestive system without being fermented.
Many prebiotic drinks use Jerusalem artichoke, agave inulin, chicory root, and other soluble fiber sources to add anywhere from 2 to 9 grams of fiber per serving.
The Health Benefits of Prebiotic Drinks
Some potential health benefits of prebiotic drinks include:
- Improved immune system. Prebiotics help stimulate the immune system by increasing the presence of good bacteria like lactic acid bacteria and bifidobacteria.
- Reduce inflammation. Prebiotics increase the mucosal layer, improving the intestinal barrier and reducing inflammatory cytokines in the gut. Some studies have found prebiotics effective in treating inflammatory bowel disease.
- Stronger bones: Prebiotics help increase the absorption of calcium and other minerals needed for bone growth and strength.
- Lower risk of heart disease: Short-chain fatty acids (SCFAs) are released as a byproduct when gut bacteria ferment prebiotic fibers. SFCAs reduce inflammation and may prevent hypertensive heart damage, and have been found to reduce atherosclerosis in animal studies.
- Improved mental health: A healthy gut microbiome can decrease inflammation and increase serotonin availability, helping to alleviate depression and anxiety symptoms. Many studies have found prebiotics and probiotics helpful in improving mood and decreasing these symptoms.
- Regular bowel movements: Prebiotics stimulate gut bacteria like Bifidobacterium, Clostridium, Bacteroidetes, and Lactobacilli, which can improve stool consistency and number of bowel movements.
How we chose the best prebiotic drinks
To select our favorite prebiotic drinks, this is what we looked at:
- Low in added sugar. Many of these drinks are easy substitutes for soda and juices. Some research has found that diets high in added sugars can increase inflammation, disrupting the microbiota balance in the gut. We chose drinks that had less than 5 grams of added sugars per serving.
- High in fiber. Most of the drinks on our list have 3 grams or more of prebiotic fibers per serving (with the exception of one) so that you can get the most benefit possible out of each sip.
- Flavor variety. While flavor doesn’t have anything to do with the health of the drinks, what’s the fun of drinking something that doesn’t taste good?!
The Top Prebiotic Drinks of 2024
Olipop
Serving size: 12-ounce can | Fiber per serving: 9 grams
Other Nutrition: 35 calories, 0 g fat. 16 g carbs, 3 g added sugar, 0 g protein
Flavor options: classic root beer, vintage cola, cream soda, classic grape, crisp apple, ginger ale, strawberry vanilla, cherry cola, orange squeeze, lemon-lime, ginger lemon, Doctor Goodwin, watermelon lime, banana cream, cherry vanilla, tropical punch
Why It’s dietitian-approved:
“I would recommend the Olipop probiotic soda as it is a tasty beverage compared to others on the market and because they use prebiotic fiber that has been shown in studies to support the type of bacteria that improve our microbiome,” says Ibarra. The “Olismart” blend includes ingredients like cassava root, chickory root, Jerusalem artichoke, and nopal cactus to add 9 grams of fiber to each can. The blend also includes other botanicals to help support gut health.
The wide variety of flavors (including flavors that mimic popular soft drinks) and availability in many grocery stores make Olipop a great prebiotic soda to try for yourself!
Wildwonder
Serving size: 12-ounce can | Fiber per serving: 5 grams
Other Nutrition: 35 calories, 0 g fat, 12 g carbs, 5 g added sugar, 0 g protein
Flavor options: pineapple paradise, strawberry passion, guava rose, mango gold, peach ginger, pear turmeric, lemon ginger
Why It’s dietitian-approved:
“My go-to prebiotic drink is Wildwonder's two-in-one Prebiotic + Probiotic Sparkling Drink,” says Julie Pace, RDN. Each can has 5 grams of fiber from chicory root and Jerusalem artichoke and includes a dose of 1 billion live probiotics in the form of Bacillus subtilis. Research has found that this strain of probiotics can help relieve gas-related GI symptoms in healthy adults. “I appreciate its USDA organic, vegan, non-GMO ingredients with zero artificial sweeteners,” adds Pace.
Poppi
Serving size: 12-ounce can | Fiber per serving: 2 grams
Other Nutrition: 25 calories, 0g fat, 7g carbs, 4g added sugar, 0g protein (in Strawberry Lemon)
Flavor options: raspberry Rose, strawberry lemon, cherry limeade, orange, ginger lime, watermelon, grape, doc pop, classic cola, root beer
Why It’s dietitian-approved:
Poppi uses agave inulin as a prebiotic fiber (and natural sweetener) to add 2 grams of fiber to each drink, and the slight tang comes from apple cider vinegar. With 10 flavors to choose from, all with 25 calories and 5 grams or less of added sugars, Poppi is a healthy alternative to soda or juice drinks and has a lot more flavor than regular sparkling waters.
With only 2 grams of prebiotic fiber in each can, Poppi has less fiber than many other prebiotic sodas but can be a good one to try if you already get a lot of fiber in your diet or are trying to increase your fiber intake gradually.
Halfday
Serving size: 12-ounce can | Fiber per serving: 8 grams
Other Nutrition: 30 calories, 0 g fat, 12 g carbs, 0-2 g added sugar, 0 g protein
Flavor options: raspberry iced tea, peach iced tea, lemon iced tea, green tea
Why It’s dietitian-approved:
Halfday Iced Tea is refreshing, slightly caffeinated, and has 8 grams of prebiotic fiber in each can. Agave fiber adds gut-healthy fiber and acts like a natural sweetener for this drink. Brewed black or green tea adds natural caffeine as well as antioxidants and each serving has 2 grams or less of added sugars.
Gist
Serving size: 12-ounce can | Fiber per serving: 4 grams
Other Nutrition: 20-25 calories, 0 g fat. 5 g carbs, 0 g added sugar, 2 g protein
Flavor options: chamomile with rosemary, ginger with rooibos, hibiscus with lemon balm, oolong with calendula, mint with orange peel
Why It’s dietitian-approved:
These unsweetened botanical drinks have 4 grams of fiber from Jerusalem artichoke and are naturally flavored with herbs and botanicals like lemon balm, hibiscus, chamomile, calendula, rooibos, oolong tea, and more. There are no added sugars or artificial sweeteners – in fact, you won’t find sweeteners like stevia or monk fruit either.
Day Trip
Serving size: 12-ounce can | Fiber per serving: 5 grams
Other Nutrition: 30 calories, 0 g fat, 11 g carbs, 5 g added sugar, 0 g protein
Flavor options: berry citrus, clementine, grapefruit lime
Why It’s dietitian-approved:
These prebiotic sodas are infused with terpenes – airborne plant compounds found in cannabis and other herbs. Daytrip uses a blend of 5 different terpenes for a mood-elevating effect in all of their drinks. In addition to the terpenes, these prebiotic sodas have 5 grams of fiber from agave inulin and give you 100% of your daily vitamin C needs!
Gut Power
Serving size: 1 scoop | Fiber per serving: 5-7 grams
Other Nutrition: 15-25 calories, 0-0.5 g fat, 6-8 g carbs, 0 g added sugar, 0 g protein
Flavor options: matcha, cocoa, cranberry lime
Why It’s dietitian-approved:
This powder includes prebiotics and probiotics to help support a healthy digestive system, and all you need to do is mix it with water. For people with IBS or who have difficulty tolerating various kinds of fiber, Gut Power uses Sunfiber®, which comes from the guar bean and is a low-FODMAP fiber. For a probiotic, they use Bacillus coagulans GBI-30 6086, a bacteria that’s beneficial for gut health and immunity and stands up to hot and cold temperatures (so you can mix this powder into a hot or cold beverage without killing off the good bacteria!).
Benefiber Prebiotic Fiber
Serving size: 2 teaspoons | Fiber per serving: 3 grams
Other Nutrition: 15 calories, 0 g fat, 4 g carbs, 0 g added sugar, 0 g protein
Flavor options: flavorless
Why It’s dietitian-approved:
Before prebiotic drinks became trendy, there was Benefiber. This odorless, flavorless, clear powder can be mixed into any drink – making it one of the most versatile ways to get a fiber boost. “It’s easy to find in many stores, dissolves easily in liquids, and provides 3 grams of soluble fiber with no added sugars or artificial sugars,” says Beney.
You can purchase it in a large container or in individual serving sticks to use on the go, mixing it into any hot or cold drinks. Benefiber is one of the most affordable prebiotic options available.
Mayawell
Serving size: 12-ounce can | Fiber per serving: 5 grams
Other Nutrition: 40 calories, 0 g fat, 12 g carbs, 4 g added sugar, 0 g protein
Flavor options: strawberry ginger, pear lime, pineapple mango, watermelon mint, raspberry cucumber
Why It’s dietitian-approved:
With Mexican roots, Mayawell gets its prebiotic fiber from agave inulin sourced from Oaxaca and Jalisco. Each drink is naturally flavored with just 4 grams of added sugars and has 5 grams of prebiotic fiber to support a healthy gut while you sip!
Crazy D’s
Serving size: 12-ounce can | Fiber per serving: 8 grams
Other Nutrition: 30 calories, 0 g fat. 13 g carbs, 0 g added sugar, 0 g protein
Flavor options: cherry cola, thrilla in vanilla, ginga’ kick, twisted citrus
Why It’s dietitian-approved:
Each can has 8 grams of prebiotic fibers, including Fructooligosaccharides and Oligofructose from yacon root syrup and chicory root extract, which not only feed the good bacteria in the gut but can also increase the absorption of minerals like magnesium and calcium. You won’t find any added sugars or artificial ingredients in any of the fun flavors.
Incorporating Prebiotic Drinks into a Balanced Diet
While prebiotic drinks can be a fun and convenient way to increase your fiber intake, they’re not a replacement for whole food sources of fiber, including fruits, vegetables, and whole grains. With some drinks having as much as 9 grams of fiber per serving, you’ll want to be strategic about incorporating these drinks into your diet.
Add them in slowly
Even though most prebiotic drinks are marketed to improve gut health and digestion, too much of a good thing is not necessarily a good thing. “Introducing higher amounts of fiber quickly can cause discomforts such as bloating, gas, diarrhea, or constipation,” explains Beney. It’s best to add these drinks in slowly, maybe sticking to one a day unless you’re enjoying one of the lower-fiber options.
Drink plenty of water
Even though these prebiotic supplements are in the form of drinks, it’s still a good idea to continue drinking plenty of water throughout the day. Soluble fiber absorbs water in the digestive tract and helps move things along.
Use as a soda replacement
Prebiotic drinks can be used to replace high-sugar beverages in the diet and even used as mixers for cocktails or mocktails. You’ll satisfy your bubbly, sweet craving while getting plenty of good-for-you nutrients without all the extra sugar.
Potential Downsides and Considerations
While prebiotic drinks are generally safe for healthy individuals, there are a few considerations you may want to think about before drinking them.
Ibarra says that medical conditions like inflammatory bowel disease or diverticulitis could be triggered by adding a lot of fiber at once. If your doctor suggests you follow a low-fiber diet as a treatment for a flare-up, you’ll want to avoid these drinks.
Even without any gut-related medical conditions, increasing your fiber intake too quickly could lead to symptoms like gas, bloating, diarrhea, constipation, and cramping. To reduce these symptoms, drink no more than one per day, start with prebiotic sodas with less fiber, and drink plenty of water throughout the day.
To Recap
Prebiotic drinks are a fun and easy way to increase the amount of fiber in your diet and give your gut a healthy prebiotic fiber boost. Dietitians love these drinks as a replacement for sugary sodas and to support a diverse gut microbiome.
What is your favorite prebiotic drink? Let me know in the comments!
Twin Peaks Menu says
Prebiotic drinks have gained tremendous popularity in 2024, and it's no surprise why. These beverages, packed with beneficial fibers and probiotics, support gut health and overall well-being. Dietitians are praising options like kombucha, kefir, and prebiotic-infused teas for their ability to promote a healthy digestive system and improve immunity. Many of these drinks are low in sugar and offer a natural way to balance the gut microbiome, making them a favorite among health-conscious individuals. With their growing range of flavors and health benefits, prebiotic drinks are a must-have in many people's daily routines this year.