You’ve likely seen significant advertising for a new type of soda that claims to be healthy for your gut, possibly even aiding weight loss. But are the sodas all they claim to be? Should we consider the potential downsides? Could any of them actually be detrimental to our health?
A Colorectal Surgeon’s View
As colorectal surgeons, we are always aware of anything that may positively or negatively affect the gut microbiome. Often, we see patients with multiple health issues that ultimately stem from bacterial imbalances in the colon. As we have come to better understand the gut microbiome over the years, it has become increasingly evident that it affects virtually every part of the body.
While surgeons have well-defined procedures for treating colorectal diseases, both benign and malignant, we don’t yet have a complete understanding of how our environment and diet affect the microbiome at the cellular level. To that end, numerous misconceptions surround the rebalancing of gut flora for improved health.
One of the newest trends in the beverage industry is the emergence of “healthy” pre- and probiotic sodas. It’s no surprise that sodas are among the most widely consumed beverages in the United States and worldwide. Most of us overlook the empty calories and high sugar levels because they taste so good and are refreshing after a long day. However, the high sugar content, and especially the enormous amount of fructose consumed very quickly when drinking a soda, can cause several issues, including liver, urinary, metabolic, and colorectal concerns.
The new wave of sodas has laid claim to the “healthy” mantle, and to some degree, there is validity to this. Compared with traditional, sweetened sodas, these probiotic sodas may offer some benefits. However, when taken on their own and compared to water or low-calorie, low-sugar drinks with no artificial sweeteners, the picture changes significantly. These sodas, although lower in calories, often still contain artificial sweeteners to achieve a palatable taste.
“I’m aware that for some of my patients, soda has been a way of life and it’s not easy to eliminated in favor of water or low-calorie beverages like coconut water.” says Dr. Greg Quatrino, “but I do have to caution my patients that while advertising makes new sodas, seem healthy, they are not and can still cause significant disruption to the microbiome.”
The Bottom Line
While these beverages may offer a marginally better alternative to full-sugar sodas, they should not be viewed as a health supplement. They are processed beverages that often contain sweeteners, which can disrupt gut health on their own. If you enjoy the taste, consume them in moderation, but do not rely on them to fix a poor diet. The best way to support your microbiome remains a diet rich in whole foods, natural fiber, and plenty of water.
