If you’re trying to drink less soda, you probably already know the problem.
Water feels boring. Juice can be just as sugary. And that afternoon craving for something cold, fizzy and flavorful? Very real.
So what actually works?
“Many people reach for soda out of habit or because they enjoy the carbonation and flavor,” says Bridget Sutherland, RDN, a registered dietitian nutritionist with Hartford HealthCare. “And you don’t have to give those things up. The key is finding alternatives that deliver the same satisfaction while offering better nutritional value.”
Here are a few soda alternatives that are actually worth trying, according to an dietitian.
1. Olipop
If you want something that truly tastes like soda, Olipop is the place to start.
“Olipop is designed to mimic the taste and carbonation of traditional soda while containing far less sugar,” Sutherland says. “It also includes plant fibers and prebiotic ingredients that help support gut health.”
Those prebiotic fibers can help nourish beneficial bacteria in your digestive system.
“Many Olipop varieties contain only a few grams of sugar compared with the 30 to 40 grams you might find in a typical can of soda,” Sutherland says. “That makes it a more reasonable option for people trying to cut back.”
> Related: These 3 Drinks Help Keep Your Blood Sugar Balanced
2. Poppi
A similar option gaining popularity is Poppi.
“Poppi uses apple cider vinegar and fruit juice to create a lightly sweet, carbonated drink that feels similar to soda,” Sutherland says. “It’s lower in sugar than most traditional sodas, which makes it appealing for people trying to make healthier choices.”
The apple cider vinegar also contributes to its slightly tangy taste.
“That flavor can take a little getting used to at first,” Sutherland notes. “But many people find it refreshing once they try it.”
> Related: Are Prebiotic Sodas Good for Your Health?
3. Kombucha
Kombucha has become a popular pick for people who want something fizzy, but with more potential gut health benefits than soda.
“Kombucha is a fermented tea that contains probiotics, which are beneficial bacteria that support your digestive health,” Sutherland notes. “It also has natural carbonation, which makes it appealing if you like a fizzy drink.”
Like Poppi, that fermentation process gives kombucha a tangy flavor.
“Over time, that tangy taste can actually help reduce cravings for overly sweet drinks,” Sutherland says. “It’s a great way to retrain your palette and help reduce sugar cravings overall.”
But don’t let the branding deceive you.
“Kombucha is generally thought of as a health drink, but some contain a lot of added sugar,” Sutherland cautions. “Look for a variety with a lower sugar content and simple ingredient list.”
> Related: Does Kombucha Lower Blood Sugar?
4. Sparkling Ice
If you’re looking for a bold, carbonated flavor without all the sugar, Sparkling Ice is the next best thing.
“Sugar-free, carbonated drinks like Sparkling Ice offer a middle ground,” says Sutherland. “They bring all the flavor of soda, but leave the added sugar behind.”
But it’s not a perfect solution. These drinks still use artificial sweeteners to achieve that flavor.
“If you’re transitioning away from soda, Sparkling Ice is still far more nutritious. But it’s still not something I would drink in excess, as artificial sweeteners have been linked to conditions like heart disease and Type 2 diabetes.”
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5. Sparkling water
It’s one of the simplest options, and it’s also one of the most effective.
“Sparkling water gives you that carbonation, but it cuts down on sugar and sweetness,” says Sutherland. “For many people, the fizz itself is what makes soda so satisfying.”
And today’s sparkling water options come in dozens of flavors.
“Lightly flavored sparkling waters with ingredients like citrus, berry or lime can help you break your soda habit,” Sutherland says. “They offer enough variety to keep you interested.”
> Related: 9 Foods That Can Leave You Feeling Bloated
6. Iced tea with a twist
If you’re just looking for a drink that feels more exciting than water, this might be it.
“Unsweetened iced tea provides flavor without added sugars and also contains antioxidants that support overall health,” Sutherland notes. “Green tea and black tea both contain compounds that may help reduce inflammation.”
It’s also incredibly versatile.
“Adding lemon, mint or fruit slices can make iced tea feel more exciting,” Sutherland says.
> Related: 8 Easy Ways to Curb Cravings Without Cutting Out Your Favorite Foods
Here’s the key
Switching away from soda doesn’t have to happen all at once.
“Gradual changes tend to be more sustainable,” Sutherland says. “Replacing even one soda a day with a lower sugar alternative can significantly reduce added sugar intake over time.”
And the alternatives to soda have never been better.
“With so many new beverages available today, it’s easier than ever to find alternatives to soda that satisfy the same craving,” Sutherland adds. “The goal is finding options you genuinely enjoy – because that’s what makes healthy habits stick.”
