No matter how many years have passed since you last packed a backpack and walked into a new classroom, the month of September will always have back-to-school energy.

While we’re not here to drag you into a class you didn’t sign up for, we are here to school you on a subject that’s close to our heart (and even closer to our gut)! So grab your notebook and let’s break down the biggest things you should know about kombucha and prebiotic soda.

What Is Kombucha?

Kombucha is a fermented tea made with a few simple ingredients: tea, water, sugar, a culture of bacteria and yeast). Fermentation happens as the collection of microorganisms in the culture of bacteria and yeast break down the sugar, resulting in better-for-you byproducts like probiotics and organic acids. This fermentation process is also responsible for the tangy flavors and natural bubbles that you’ll find every time you open a bottle of Health-Ade.

What Is a Prebiotic Soda?

Prebiotic sodas are fizzy drinks that offer the classic flavors you love but with over 80% lower added sugar than traditional sodas. Prebiotic sodas like SunSip also contain added plant fibers that can fuel the good bacteria in your gut (we call these prebiotics).

Kombucha vs Prebiotic Soda?

These two beverages are similar in that they’re both tasty, bubbly, and made with ingredients that make you feel good from the inside out. Looking to make healthier choices when it comes to your fun drinks? Both of these options have you covered!

Reaching for a can of SunSip over a can of traditional soda is a great way to reduce your intake of added sugar without missing out on the flavors you love. Similarly, swapping a cocktail for a kombucha-based mocktail is an easy way to enjoy the ritual of a fun drink while cutting back on alcohol.

To understand the biggest differences between Health-Ade Kombucha and SunSip, we have to chat about probiotics vs. prebiotics.

Kombucha, along with other fermented foods like yogurt, kefir, kimchi, and sauerkraut contain probiotics. Probiotics are live microorganisms that offer health benefits to their host (that’s you!) when consumed in adequate amounts. While research on the gut microbiome is ever growing and evolving, one consistent finding is that a more diverse microbiome is linked to improved digestion, immunity, and overall health (1). Enjoying a mix of probiotic-containing foods and drinks in your routine is a simple, practical way to support that diversity!

As their name would indicate, prebiotic sodas like SunSip contain prebiotic fiber. This type of fiber feeds the good bacteria in your gut, helping them grow and thrive. Many foods contain prebiotic fiber as well, which is why eating a variety of fruits, veggies, nuts, seeds, legumes, and whole grains is so important for your gut health. SunSip is a great addition to your beverage lineup and can be especially enjoyable when paired with fiber-containing meals and snacks. In every can, you’ll find a balance of flavor, fizz, and fun-ction!

It’s All About Teamwork…

Now that you know the difference between probiotics and prebiotics, we must let you in on the coolest fact yet: they work together to produce the lesser-known gut health hero called postbiotics.

Postbiotics are the metabolites of probiotics. Think about it this way…you introduce prebiotics to your GI tract when you consume fibrous foods or beverages. The beneficial bacteria living in your gut (probiotics) then feast on prebiotic fibers, and postbiotics are produced as a byproduct of this fermentation process.

Emerging research on postbiotics highlights their potential role in disease prevention and supporting overall metabolic health via immune modulation, antioxidant activity, and gut barrier strengthening (2). We’re excited for more research to come!

Which Do I Choose?

At the end of the day, both Health-Ade Kombucha and SunSip are refreshing, gut-healthy options to include in your routine. Kombucha offers living probiotics with a tangy twist, while SunSip brings a nostalgic, soda-like taste alongside prebiotic fiber and added vitamins + minerals.

The best choice really depends on what you’re in the mood for! If you’re looking for something sweet and bubbly to pair with an afternoon snack or end-of-summer cookout meal, SunSip will hit the spot. If you’re craving something a bit tarter and more complex to sip straight out of the bottle, include in a fancy mocktail, or as an afternoon pick me up, kombucha is the way to go.

Can’t decide? Try both and see how you feel. Your gut (and taste buds) are in for a treat no matter what!

Sources:  

1. https://www.science.org/doi/10.1126/science.adj3502
2. https://www.frontiersin.org/journals/microbiomes/articles/10.3389/frmbi.2025.1489339/full  

This blog post was written by Claire Chewning, RDN & Certified Intuitive Eating Counselor

Claire is a Registered Dietitian and Certified Intuitive Eating Counselor who's not on board with restrictive diets. She’s the owner and founder of Yours Chewly Nutrition, a virtual private practice where she helps individuals heal from chronic dieting and disordered eating so that they can discover peace and trust in their relationships with food + body. She’s also Health-Ade’s Registered Dietitian Advisor and loves educating employees and consumers about all things gut health from a non-diet perspective! She even writes a few blogs from time to time. Cheers!