What a kick in the guts!
Probiotics are live microorganisms that aid in digestive processes, while prebiotics — from sources like prebiotic sodas — act as fuel for this healthy gut bacteria.
“Prebiotics are indigestible fibers that serve as food for probiotics, helping them thrive, and the two work together to regulate bowel movements, aid in the absorption of calcium, provide immune support, improve immune system functions, and enhance the body’s anti-inflammatory response, among many other benefits,” holistic nutritionist Katelyn Bedford recently explained to The Post.
But could getting your prebiotics in bubbly form leave you with a rumbling gut?
The indigestible fibers in prebiotic sodas feed good gut bacteria and are broken down in the body through fermentation. This process aids and abets a healthy gut biome but can also trigger ferocious, fermented farts.
Another explanation for the gas effect? The high-fiber content of prebiotic sodas.
Research suggests that a high intake of dietary fiber can lower the risk of several types of cancer, including esophageal, gastric, colon and rectal cancer, and improve organ function.
And while most Americans aren’t getting enough of it, consuming too much fiber or suddenly adding it to your diet can result in gastro distress.
Dr. Amy Burkhart, a registered dietitian who specializes in gut health, told Self magazine this week that gradually increasing your fiber intake through dietary sources like fruits, veggies, whole grains and legumes like beans, peas and lentils can improve your tolerance for prebiotics and prebiotic soda.
Burkhart notes that while a gnarly fart is never welcome, it is audible evidence that “the fiber is doing what it says it does — aiding with digestion.”
In addition to fart-inducing fiber, prebiotics may contain artificial sweeteners like allulose, erythritol and stevia, which are known to disrupt the gut.
Bubbles are yet another emissary of the toxic toots. Desiree Nielsen, a registered dietitian and recipe developer focusing on plant-based nutrition, tells Self, “Fizzy drinks are filled with little gas bubbles, and that gas has to go somewhere.”
The carbonation in prebiotic sodas can cause bloating and exacerbate pre-existing conditions like irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD).
On the upside, there are ways to enjoy prebiotic sodas without inviting the gut upset and bottom burps.
Burkhart recommends pacing yourself on the sodas, “Instead of chugging an entire can in one sitting, drink just half and work your way up.” She also suggests easing into the bubbles by starting with a lower-fiber option like Poppi, a Shark Tank-endorsed prebiotic soda that contains just 2 grams of prebiotic fiber.
This summer, the makers of Poppi faced a class action lawsuit on claims that the drink is not as “gut healthy” as advertised.
“We believe the lawsuit is baseless, and we will vigorously defend against these allegations,” a Poppi rep said at the time.
In terms of bubbly brands, Bedford stans for Olipop, saying the popular pop is worth the hype, “Olipop is a prebiotic soda that offers a diverse take on traditional soda,” she told The Post. “The ingredient label offers 2 grams of added sugar, 9 grams of dietary fiber, and only 35 calories.”
If you still find yourself gassy no matter what brand you try, fiber experts recommend a “fart walk” to release your wind in the open air and bond with your spouse.
