How Soda Affects Your Digestion: 3 Notable Side Effects

Many of us enjoy the sweet, fizzy kick of soda, but it’s not always gentle on your digestive system. From causing gas to potential gut discomfort, the effects of soda on your stomach may have you rethinking that second can. Here’s a closer look at how soda interacts with your stomach and digestion.

May Cause Gas and Bloating

The carbonation in soda can leave you feeling bloated or gassy. According to the National Institute of Diabetes and Digestive and Kidney Diseases, carbonated drinks introduce excess air into your digestive tract, which can lead to burping, bloating, or even sharp stomach pains.

If you have a sensitive stomach, even healthier alternatives like sparkling water could cause discomfort due to their bubbles. And if you’re reaching for club soda, be mindful of its sodium content, which can contribute to bloating when consumed in excess.

Could Affect Your Stomach Acid

Soda’s acidity can have mixed effects on digestion. With a pH ranging from 2.32 to 5.24, soda can sometimes alter the stomach’s natural acidity. This may temporarily relieve symptoms for some people, but for others especially those prone to acid reflux it can exacerbate discomfort.

Carbonation can also increase pressure in the stomach, potentially worsening symptoms of acid reflux. While research has not consistently linked soda to severe reflux issues, reducing soda intake could help alleviate mild symptoms, particularly if you notice discomfort after drinking it.

Aspartame Might Cause Stomach Pain

Many diet sodas contain aspartame, an artificial sweetener linked to gut health concerns. A September 2018 study in Molecules found that artificial sweeteners could disrupt the gut microbiome, the collection of beneficial bacteria that support digestion and overall health.

When the microbiome is imbalanced, symptoms like abdominal cramps, constipation, or bloating may arise. Additionally, a September 2019 study in JAMA Internal Medicine associated artificially sweetened soft drinks with an increased risk of digestive diseases.

The Bigger Picture: Soda’s Overall Health Effects

Beyond digestive discomfort, regular soda consumption is linked to a host of health issues. According to the Harvard T.H. Chan School of Public Health, drinking sugary sodas can increase the risk of:

• Weight gain and obesity

• Type 2 diabetes

• Heart disease

• Gout

• Decreased bone health

• Premature death

While diet sodas may seem like a safer choice, some evidence suggests that they could contribute to joint pain or other health concerns, though more research is needed.

Healthier Alternatives to Soda

Love soda but want to avoid its side effects? Try these alternatives:

• Unsweetened seltzer water: Add natural flavorings like lemon or cucumber for a refreshing twist.

• Zero-sugar sodas: Brands like Zevia use stevia for sweetness without artificial additives.

• Flavored water: Opt for still or sparkling varieties with no added sugars or artificial sweeteners.

The Best Drinks for Digestive Relief

If your stomach is upset, soda isn’t your only option for relief. The University of Wisconsin-Madison recommends these non-carbonated, low-sugar alternatives:

• Diluted apple, cranberry, or grape juice (avoid citrus juices)

• Clear soup broths

• Decaffeinated teas, such as peppermint or ginger tea

The Bottom Line

Soda can lead to gas, bloating, acid reflux, and stomach pain, largely due to its carbonation, acidity, and artificial sweeteners. In the long term, regular consumption of sugary or diet sodas can contribute to serious health concerns like diabetes, heart disease, and decreased bone health.

Fortunately, there are plenty of delicious and healthier alternatives to satisfy your cravings without the uncomfortable side effects.

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