Are prebiotic sodas like Poppi and Olipop safe during pregnancy?

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The latest trendy wellness drink you've probably seen on supermarket shelves? Prebiotic sodas. "I heard Poppi and Olipop are healthier alternatives and I've been really wanting to drink stuff with flavor that's not super unhealthy," says BabyCenter Community user Mkgmamaa. 

These beverages, which are made with prebiotic fibers, are marketed as a better-for-you version of traditional sodas like Coca-Cola and Pepsi. They often claim to boost your health, notes Kecia GaitherOpens a new window, M.D., a double board-certified ob-gyn and maternal-fetal medicine specialist at NYC Health + Hospitals/Lincoln in the Bronx. You might hear that they can improve your gut microbiome, help you feel full, and even build a stronger immune system, she says. 

This can make prebiotic sodas seem like an appealing option during pregnancy for a number of reasons. After all, who wouldn't want to hydrate by drinking a delicious healthy soda? But when it comes to consuming prebiotic sodas like Poppi and Olipop when expecting, it's best to err on the side of caution and consult your doctor first, experts say. Here's why, plus their advice if you're breastfeeding or postpartum.

What are prebiotic sodas? 

You might already be familiar with prebiotics: These fibers essentially feed the beneficial bacteria and microbes in the gut, and you'd usually find them in foods like whole grains, onions, garlic, and artichokes. (FYI: Probiotics are the beneficial bacteria themselves.) Experts believe prebiotics are an important part of your diet because they improve your overall gut microbiome and possibly even lower the risk of certain diseases such as colorectal cancer. 

Prebiotic sodas combine these special fibers with a tasty flavored beverage to enhance the nutritional profile, explains Anthea LeviOpens a new window, M.S., R.D., founder of ALIVE+WELL Nutrition in New York City. There are a number of brands on the market — in addition to Olipop and Poppi, you might come across Culture Pop, SunSip, and Simply Pop, just to name just a few. 

Don't rely on these sodas as a source of fiber.

– Anthea Levi, M.S., R.D.

The idea is that, like prebiotics in general, these drinks support a healthy digestive system. "In the case of prebiotic sodas, brands add fibers to their products and then market them as high-fiber, gut-friendly, and significantly lower in net carbs compared to traditional sodas," says Levi. 

Another selling point is that prebiotic sodas often contain significantly less added sugar than regular soda, notes Kelly JonesOpens a new window, M.S., R.D. One 12-ounce can of Coca-Cola has 39 grams of added sugars, while most leading prebiotic colas contain just 2 or 3 grams per can. "This is appealing to people who enjoy sweet, flavored, carbonated beverages, but want to keep sugar intake low," she says.

Are prebiotic sodas safe during pregnancy?

"Honestly, the truth is that we don't know if [prebiotic sodas] are safe in pregnancy," says Layan Alrahmani, M.D., a board-certified ob-gyn and maternal-fetal medicine specialist and a member of the BabyCenter Medical Advisory Board. Here are some things to consider before you pick up a case: 

The ingredients in these sodas aren't well-studied 

While prebiotics in general are probably okay to consume in moderation, prebiotic sodas almost always contain a number of other ingredients that should be consumed on a limited basis, says Sherry RossOpens a new window, M.D., an ob-gyn and author of She-ology. Those include caffeine, certain herbs, and other additives like tartaric acid and agave inulin (more on that below). 

They could upset your stomach

Instead of benefiting the gut, prebiotic and probiotic supplements can actually irritate pregnant moms' digestive systems, a 2021 analysisOpens a new window found. They can also bother the GI systems of non-pregnant people, too. Whether or not you're pregnant, Jones suggests cutting them out of your diet if you experience any kind of gastrointestinal discomfort or diarrhea. 

There are better ways to get fiber and prebiotics 

These kinds of drinks often have something of a "health halo" around them — in other words, you might think you should consume more for better health. But prebiotic sodas are far from the best way to get your fiber fix. 

"I don't recommend drinking these beverages specifically for their health benefits," Levi says. "Whether you're pregnant or postpartum, you're much better off consuming prebiotic-rich whole foods like oats, apples, garlic, onion, and asparagus instead."

What's more, it's also unclear whether the ingredients in these sodas are even delivering a legitimate prebiotic fix given how much is present in each serving. (For what it's worth, Poppi was actually sued for claiming its soda was "gut healthy" last year.) "The bottom line," says Levi, "is don't rely on these sodas as a source of fiber." 

What's in prebiotic soda? 

Here's what to know about the ingredients inside your can of prebiotic pop: 

• Sparkling water and cane sugar: These are "obviously fine" in pregnancy, Dr. Alrahmani says, but it's best to choose products with lower sugar content whenever possible.
• Food coloring: This is also safe during pregnancy, Dr. Alrahmani confirms.
• Agave inulin: It's not clear how much of this prebiotic fiber (extracted from the agave plant) is in prebiotic sodas. Since it's not a well-studied ingredient, there's not enough reliable information to say for sure that it's pregnancy-safe.
• Tartaric acid: This naturally-occurring acid is found in foods like grapes and bananas, which are completely safe to eat during pregnancy. That said, "we don't know the concentration in these [sodas]," says Dr. Alrahmani
• Caffeine: One thing to keep in mind is that many of these cola options contain caffeine, Jones says. Experts suggest limiting your intake of caffeine during pregnancy to less than 200 milligrams per day, or about one cup of coffee. So if you drink caffeinated prebiotic sodas, you'll want to watch out for other caffeine sources in your diet.
• Cassava root, slippery elm bark, chicory root, and calendula flower: Medicinal herbs like these sometimes pop up in prebiotic sodas, and they're worth asking your doctor about. Calendula, for example, isn't recommended for moms-to-be, because of a potential miscarriage risk. "It's hard to know whether or not this is truly risky, as the label doesn't provide information about the amount of calendula present," Levi notes. 

What to drink instead

Because the effects of prebiotic sodas on developing babies are unknown, your safest option during pregnancy is to stick to regular plain or flavored seltzers instead, experts advise. 

Both Levi and Jones recommend the brand Spindrift for moms-to-be. "I love that these seltzers contain no added sugars or ultra-processed ingredients, just carbonated water and a dash of fresh fruit juice," says Levi.

Jones also likes Waterloo seltzer: "Their natural flavors are extracts, oils, and essences derived from vegan sources," she says.

To make seltzer feel more fun during pregnancy, Levi suggests adding a salt rim, pouring it into a festive glass, and sprinkling in some fresh mint leaves or frozen berries. 

Are prebiotic sodas safe when breastfeeding?

Prebiotic beverages are likely safe in moderation while breastfeeding, says Dr. Ross. But keep in mind that whatever you consume gets passed to your newborn, and the prebiotic ingredients in these beverages could theoretically cause gas, bloating, or other intestinal discomfort in your little one, she adds — so keep a lookout for these signs, and cut back if necessary.

For non-pregnant people in general? Prebiotic sodas probably do have an edge over traditional colas, which contain artificial sweeteners and have a much higher sugar content. If you're someone who *has* to have her can of Coke every day, switching to Poppi or Olipop would likely be an improvement for your health, as long as it doesn't bother your stomach, experts say. 

Just drink them in moderation, and keep in mind that they'll never substitute for real-food prebiotic fibers. "As a dietitian, my first recommendation to increase fiber is always to increase intake of whole plant foods," Jones says.