Can Prebiotic Sodas Make IBS Symptoms Worse?
Digestive HealthIBS

Can Prebiotic Sodas Worsen Your IBS Symptoms?

Can you drink prebiotic soda if you have IBS? Learn which prebiotic soda options are best for those with a sensitive gut.
Can Prebiotic Sodas Worsen Your IBS Symptoms?
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By
Caroline Thomason, RD
Updated on November 19, 2025
Medically Reviewed by

Prebiotics, which are different from probiotics, are increasingly available in a variety of products, including canned beverages.

Prebiotic drinks can contain as much as 9 grams (g) of fiber per serving — about a third of the recommended daily fiber intake for American adults.

While consuming enough fiber has many health benefits, too much can cause gastrointestinal symptoms like gas, bloating, and discomfort.

What Are Prebiotics?

Prebiotics are nondigestible fibers that serve as a food source for beneficial bacteria in your gut. They act as fuel for these bacteria, promoting their growth and activity.

Prebiotics occur in foods that are high in fermentable soluble fiber. These include:

  • Starchy vegetables and grains like potatoes, beans, oats, and rice
  • Vegetables like asparagus, artichokes, leeks, and onions
  • Fruits like apples, apricots, peaches, and raspberries

They are also found in products like supplements, bars, shakes, and sodas.

Consuming prebiotics may help you maintain a balance of healthy gut bacteria, which is important for digestion, nutrient absorption, and overall gut health.

However, consuming too much fermentable fiber can lead to gastrointestinal side effects like gas and bloating, which are common symptoms of irritable bowel syndrome (IBS).

    How Fiber Intake Affects IBS

    Current research suggests that eating more plant-based foods may help increase the diversity of beneficial gut bacteria.

     This is largely due to the presence of more fermentable dietary fiber.
    However, because this type of fiber can be harder to digest for people with IBS, getting enough fiber through plants alone may be difficult.

    Prebiotic sodas and other processed prebiotic foods can be an appealing alternative to plant-based sources. But they can also make it easier to consume significantly more fiber than you need, which can also cause issues for people with IBS.

    The type of IBS you have along with the type and amount of prebiotic product you consume can all contribute to your symptoms improving or worsening, according to Melissa Boufounos, a sports nutritionist and owner of MB Performance Nutrition.

    For example, people with IBS-D (IBS with diarrhea) may have a greater intolerance to prebiotics, whereas people with IBS-C (IBS with constipation) may benefit from added prebiotic fiber in their diet.

    “Not all types of prebiotics are well tolerated by people with IBS,” Boufounos says. “But for some it may be possible to slowly increase prebiotic intake in a tolerable manner without triggering symptoms.”

    Can Prebiotic Soda Worsen IBS?

    IBS symptoms and triggers can be different for each person. Additionally, not all prebiotic sodas are made with the same ingredients, and some are high in sugar, which can worsen IBS symptoms. Because of these factors, prebiotic sodas may have different effects for different people.

    Ultimately, says Boufounos, prebiotic-fortified products are still new to consumers, and more research is needed to better understand how they can affect our health.

    How to Start Drinking Prebiotic Sodas if You Have IBS

    Here are some tips and ways to minimize negative side effects when drinking prebiotic sodas if you have IBS:

    • Start Small Introducing prebiotic soda slowly into your diet gives your body time to adjust to the increased fiber.
    • Make a Mocktail Using a splash in a mocktail can be an easy way to introduce prebiotic soda.
    • Split the Can Instead of drinking a full prebiotic soda, which could contain up to 9 g of fiber, try splitting it with a friend or family member.
    • Monitor Your Symptoms Monitor your symptoms after eating or drinking foods that are high in fiber to evaluate your tolerance. Check in with a dietitian or gastroenterologist if you suspect you have IBS-related symptoms.
    • Choose Balance Choosing a variety of fiber sources is the best way to improve your gut health and relieve symptoms of IBS.
    Remember that diet is just one component of managing symptoms of IBS. Stress management, sleep, exercise, and medications are also important factors to consider when evaluating your IBS symptoms.

    The Takeaway

    • Prebiotics are fermentable dietary fibers that your body cannot absorb. They serve as nutrients for the beneficial bacteria in your gut.
    • Prebiotic sodas are high in fermentable fiber and aimed at promoting gut health.
    • Because fiber affects everyone with IBS differently, whether prebiotic sodas worsen IBS symptoms can depend on individual factors.
    • If you have IBS and decide to try prebiotic sodas, introduce them slowly to give your body time to adjust.
    EDITORIAL SOURCES
    Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
    Resources
    1. Dietary Guidelines for Americans, 2020–2025. U.S. Department of Agriculture and U.S. Department of Health and Human Services. December 2020.
    2. What Are Prebiotics and What Do They Do? Cleveland Clinic. March 14, 2022.
    3. Low FODMAP Diet. Cleveland Clinic. February 24, 2022.
    4. Sidhu SRK et al. Effect of Plant-Based Diets on Gut Microbiota: A Systematic Review of Interventional Studies. Nutrients. March 21, 2023.
    5. Are Prebiotic Sodas Good for You? Cleveland Clinic. December 27, 2024.
    6. Irritable Bowel Syndrome (IBS). Cleveland Clinic. November 16, 2023.
    Meet Our Experts
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    Yuying Luo, MD

    Medical Reviewer

    Yuying Luo, MD, is an assistant professor of medicine at Mount Sinai West and Morningside in New York City. She aims to deliver evidence-based, patient-centered, and holistic care for her patients.

    Her clinical and research focus includes patients with disorders of gut-brain interaction such as irritable bowel syndrome and functional dyspepsia; patients with lower gastrointestinal motility (constipation) disorders and defecatory and anorectal disorders (such as dyssynergic defecation); and women’s gastrointestinal health.

    She graduated from Harvard with a bachelor's degree in molecular and cellular biology and received her MD from the NYU Grossman School of Medicine. She completed her residency in internal medicine at the Icahn School of Medicine at Mount Sinai, where she was also chief resident. She completed her gastroenterology fellowship at Mount Sinai Hospital and was also chief fellow.

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    Caroline Thomason, RD

    Author
    Caroline is a freelance writer and media dietitian who combines her love of food with the power of making complex nutrition and wellness topics easy to understand. She has written hundreds of articles and interviews; her work has been published in Forbes, Health, Shape, Well+Good, EatingWell, Verywell Health, and more. She has worked in the world of health and fitness for 12+ years, earning the Registered Dietitian title in 2017 and gaining her diabetes education specialist certification (CDCES) in 2019. Since 2020, she has been freelance writing, is a public speaker, TV and broadcast guest, and recipe developer. In her free time, you can find her making a quick trip to the Outer Banks with her family, trying out a new restaurant in DC, dreaming about having a small farm in Virginia or traveling for fun.
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