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I’ve seen quite a variety of diets in clients over the years. Some clients eat better than myself, while others are just beginning their health journey. This means, I’ve head many clients who drink no water at all and rely primarily on sodas at regular intervals and each meal. Not only is carbonation not recommended for proper digestion with a meal- it also is a daily recommended allowance of sugar in just 1 serving. This posts highlights soda alternatives to help break soda addiction with approachable and sustainable baby steps. All of these soda alternatives can be found on your grocery store shelves and I’m sure you’ll find something that you love.

What’s the problem with traditional soda?

A single 12-ounce can of traditional soda contains about 39 grams of sugar—nearly 10 teaspoons—which is the general recommendation for a daily allowance of sugar. This sugar rushes straight to the blood stream and causes glucose to rise at a rapid pace and crash afterward. The is one of the fundamental health issues I have to tend to first when working with clients. Frequent blood sugar spikes may cause your cells to become resistant to insulin, a condition known as insulin resistance. Combined with a high-sugar diet, this can increase your risk of high blood pressure, Type 2 diabetes, heart disease, and nonalcoholic fatty liver disease (NAFLD). Much of this sugar comes from high fructose corn syrup, a heavily processed sweetener that further drives insulin resistance and liver fat buildup.

Related: How to know if you’re a stressed out sugar burner

What about “zero sugar” sodas?

Zero added sugar sodas often contain artificial sweeteners like aspartame- which doesn’t raise blood sugar but does interfere with appetite regulation, gut health, and metabolism. While they offer a calorie-free alternative to regular soda, long-term use has been linked to changes in brain function, a higher risk of Type 2 diabetes, and other potential cardiovascular concerns. These may be considered a “healthy alternative” but still give no nutritional benefit and can contribute to other long term health complications.

Related: Your greatest ally in metabolism and energy: Your liver

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What are the best soda alternatives to buy in store?

1. Ollipop

Sweeteners: A blend of fruit juice, cassava syrup, cane sugar

Sugar content: 2–5 g total sugar; ~1 g added sugar per 12 oz; includes 9 g dietary fiber

Health benefits:

• Prebiotic fiber supports gut microbiome & digestion
• Botanicals like marshmallow root (soothing for the gut– this is a big deal!) and calendula (antioxidants) for digestive/immune support

Related: How to improve gut health

2. Zevia

Sweetener: Stevia leaf extract

Sugar content: 0 g added sugar, 0 calories

Health benefits: Stevia has a low glycemic index, so it doesn’t spike your blood sugar. This makes it a good alternative to diet soda that some diabetics tend to favor. That being said, sweeteners like Stevia, can still impact sugar cravings for some people.

Related: How to know if you’re a stressed out sugar burner

3. Flavored Sparkling Waters

I’m referring to drinks such as Bubbly, Polar, or Liquid Death

Sweetener: None—unsweetened

Sugar content: 0 g added sugar

Health benefits: Hydration without calories or sweeteners. Natural flavoring might come from fruit extracts, but benefits are minimal beyond plain water. For myself, I find it helps to kick sugar cravings for me and I really enjoy one in the afternoon as refreshing calorie free treat.

Related: Drink this to handle your stress better

4. Sparkling waters with real fruit juice

For this I’m suggesting products such as Spindrift or Sanpellegrino Ciao. Both have a wide variety of flavors using only fruit juice for their flavor. That means vitamins and antioxidants!

Sweetener: Fruit juice (no refined sugar)

Sugar content: 0-1g of sugar, and 0 added sugars

Health benefits: Provides vitamin C and antioxidants from juice. No refined sugar—only natural sugars.

By choose a sparkling mineral water variety, you are intentionally adding back in those valuable minerals that are so important for stress tolerance!

5. Poppi

Sweeteners: Organic cane sugar, with stevia

Sugar content: 5 g total sugar, with 3 g added sugar per 12 oz

Health benefits: Prebiotic fibers (inulin, cassava) support digestion and gut microbiome by feeding beneficial bacteria. If you’ve read any of my other posts, you’ll fully understand how important this is. However, this does not make it a health food and still should be drank in moderation.

Related: Poor gut health and anxiety: The surprising connection

6. Kombucha

Sweetener: Cane sugar used in initial fermentation; fruit juice used for flavoring in second stage

Sugar content: average around 13–14 g total sugar; ~13–14 g added sugar per 16 oz bottle

Health benefits:Contains probiotics, organic acids, and antioxidants that support digestion, immunity, and possibly metabolism. This is regularly regarded as a health food which often leaves the sugar content to be looked over. Look again at that sugar content. In my mind, anything over 12 grams of sugar starts to become a dessert. Be careful of how much you are taking in. Secondly, while the probiotics are very beneficial for some, those with poor gut health may not be able to tolerate this and it could exasperate symptoms. Just remember, these symptoms may be common, but they aren’t normal. We can fix this together.

Set up a call to see how your gut health can change for good with nutritional therapy.

7. Izze sparkling juice

Sweetener: 70% fruit juice + sparkling water, no added sugar or sweeteners

Sugar content: 19–24 g natural sugar per 8.4–12 oz with 0 g added sugar

Health benefits: Offers vitamins and antioxidants from juice, without refined sugars.

8. Sparkling LMNT Electrolyte drink

This sparkling variety pack can be found here. Don’t forget to use the code leewoughter for a free sample pack of their electrolytes that I love. For in store shopping, you’re more likely to find them at your local Target.

Sweetener: Stevia leaf (will not spike blood glucose)

Sugar content: 0 grams per serving

Health benefits: 200 mg potassium, 1000 mg of sodium, + 60 mg of magnesium- these minerals are terribly important for exhausted burnt out women under chronic stress. Read more here.

Related: Is adrenal fatigue real? The underworld of the wired and tired

9. Swoon Lemonade

I specifically chose the others because they may be most soda like from their sweetness and carbonation. This lemonade is not carbonated, but still is a good alternative, and comes in a convenient can you can buy off the shelf. Carbonation on it’s own can exasperate some common gut issues and so this one makes the list for a no-bloat option.

Sweetener: Monk fruit and stevia- will not spike blood sugar

Sugar content: 0 grams of added sugar and only 5 calories per can

Health benefits: a better option for those trimming back on calories or added sugars. The lack of carbonation may be best for those struggling with gut health issues like bloating or cramping.

Related: How to improve gut health

Choose a Soda Alternative Based on Your Priority:

• Zero‑calorie, no sugar: unflavored sparkling water
• Gut‑friendly with low sugar: Ollipop – fiber, botanicals, only ~1 g added sugar.
• Real juice and nutrients: Izze or Spindrift – natural sugars but added vitamins.
• Probiotic boost: Kombucha, though sugar is higher- watch your serving size.
• Prebiotic option: Poppi – a delicious low sugar option although gut benefits may be minimal.
• Best for increased minerals: Sparkling LMNT
• Best for those with chronic bloating: Swoon Lemonade- or you’re better off fixing your gut from the root cause.

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I love there personalization that nutritional therapy allows space for. This means, you get a personal guide to hand pick grocery store items, help you plan meals, and select therapeutic grade supplements based on your personal priorities. Changing out your soda for one of these soda alternatives may be a great first step for better health, but I know there is so nah more healing out there beyond this and I want to help you find it. Set up a call for your free nutrition consultation to see exactly what you should start implementing and prioritizing right away.

Best,

Leana