From bananas and artichokes to… soda? A new gut-friendly health food has made its way to refrigerators, but it‘s not your typical fruit, veggie, or bacteria and yeast gelatinous-sponge-looking thing. It’s prebiotic soda. I can’t say I’ve ever been asked to list the nutrition benefits of a bubbly beverage, but this may be the outlier.

What are prebiotics?

Prebiotics, which are microscopic organisms often found in foods rich in fiber and carbohydrates, feed probiotics. Probiotics are a type of human microflora, or “good” bacteria in the human gastrointestinal tract. Together, pre- and probiotics can help supplement and balance the bacteria lining our intestines. Outside of digestion, immune support and inflammation, researchers continue to study how this community of microorganisms, or microbiome, impacts health, mood and behavior. Prebiotic soda is as it sounds — soda with prebiotics added.

What types of food provide prebiotics? What about supplements?

Prebiotics can be found naturally in foods such as artichokes, oats, bananas, apples and garlic. You’ve also likely seen an entire shelf (or five) of prebiotic supplements for purchase. Which is better? “In general, we encourage obtaining beneficial nutrients from our diet,” says Dr. Brent Bauer, an internist and director of the Mayo Clinic Complementary and Integrative Medicine Program. But those who don’t get adequate prebiotics from their diet might benefit from a supplement, he mentions.

Is prebiotic soda a good choice?

“It depends,” says Dr. Bauer. “Soda is generally too high in sugar (or artificial sweeteners — neither of which belong in a truly healthy diet).  But if someone still chooses to consume soda, choosing one that provides a novel source of prebiotics might at least be worth considering.”

Luckily, many of the prebiotic sodas on the market contain five grams of sugar or less and total 50 or fewer calories per 12-oz can. This is a far cry from a typical nondiet soda, with more than five times the added sugar.

What is the best way to support our microbiome?

While recommendations are widespread, most scientists can agree on the following:

• Eat a wide range of whole foods. Incorporating a rainbow of colorful fruits and vegetables throughout the day will lead to microbial diversity and a wide variety of microorganisms.  Adding other high-fiber foods like whole grains will nourish and balance the healthy bacteria.
• Limit processed foods. Low-nutrient, ultraprocessed foods may negatively change the microbiome and lead to inflammation.
• Consider avoiding artificial sweeteners. It is possible that some artificial sweeteners can cause change or imbalance in gut bacteria, though more research is needed.

After taste-testing a popular brand with fruit flavors like “raspberry rose” and “ginger lime,” I found the beverage to be light in sweetness and carbonation. It felt a bit like a gut-supporting mocktail. Now I can’t help but think, does this mean I don’t have to eat artichokes anymore?