This common drink may be harming your colon, according to doctors and dietitians

You can still grab one of these every once in a while, but not every day.

Key Points

• Added sugar and sugar alcohols in soda can impact colon health in a variety of ways.
• Soda may raise colon cancer risk, disrupt gut microbiome and increase GI symptoms.
• Water, green tea, kombucha and smoothies are all better options for hydration.

When you’re thinking about gut health, you likely think about what you’re eating: fiber-packed veggies, yogurts with good probiotics, and healthy fats likely top your best choices list. But, what about what you’re drinking? As gastroenterologists and registered dietitians we spoke with told us, what you sip throughout the day can have a big impact on your digestive tract, too. 

In fact, several pointed to one drink we may consume without giving much thought to: sodas; regular  or diet. Sugar-sweetened beverages like sodas, iced teas, and energy drinks can all harm your colon — which does far more than just take care of waste. It’s where your body absorbs water and nutrients, breaks down food and synthesizes vitamins, and, yes, gets rid of what you don’t need. Beverages with added sugars and other sweeteners, like soda, can keep your colon from working its best, our experts explained. 

How Soda May Be Harming Your Colon

Soda can affect your colon in both the near term and long term, as Bertha (Nicé) E. Toriz,MD, AGAF, a gastroenterologist explains. Toriz suggests treating soda and sugar-sweetened beverages as a little treat, rather than a regular part of your grocery haul. “I usually tell my patients to think about a sugar-sweetened beverage as more of a special occasion [drink] or a reward as opposed to your main form of hydration,” she says. Here’s why:

1. It's Linked to a Higher Risk of Colorectal Cancer

Colorectal cancer is already the third-most commonly diagnosed cancer in the United States — but what’s more concerning is that diagnoses are on the rise, and specifically in adults under 55.It’s become the leading cause of cancer-related deaths in young adults, and while the exact causes are still being researched, sugar-sweetened beverages like regular sodas have been linked to a higher risk, Toriz explained.

2. It Disrupts Your Gut’s Microbiome

When people talk about the gut microbiome, they’re most likely referring to the colon, or large intestine, which is where a majority of the microbiota resides and gets to work digesting and absorbing nutrients. The sugar in sodas can disrupt how this system works, says Karen Corbin, PhD, RD. “Intake of foods and beverages that are high in sugar and low in fiber essentially ‘starve’ the gut microbiome, which impacts its composition, diversity and function,” Corbin explains. “This can lead to changes in the calories available to the person, the metabolic outputs of the gut microbiome, and to the gut bacteria breaking down the lining of the gut.”

3. It Can Trigger Everyday GI Symptoms

A short term effect of drinking sugary beverages like sodas is common GI distress, like gas, bloating, diarrhea and abdominal cramping. Toriz says she sees this at her clinic regularly, especially in folks who have IBS and are more sensitive to both high-fructose corn syrup and sugar alcohols. Sugar alcohols are often used as sweeteners in diet drinks can be some of the worst offenders here: They're poorly absorbed in the small intestine and can ferment in the colon, producing gas and loose stools.

Toriz offers a simple label-reading tip to avoid them: "A good rule of thumb, if it ends with -ol, that usually tends to be a sugar alcohol." Even unsweetened fizzy drinks could contribute here: Toriz says she sees plenty of patients drinking carbonated water all day and wondering why they feel bloated. Carbonation is sometimes the answer. Prebiotic sodas can also cause similar issues, despite their marketing, explains Beth Rosen, M.S., RD, CDN. These drinks often contain hard-to-digest ingredients like chicory root and inulin, a plant-based soluble fiber, both of which can be problematic for those with IBS or other sensitivities. “Patients come in thinking they're doing something great for their gut because the branding says so, but they're experiencing more bloating, gas, and discomfort than before they started drinking them,” Rosen says. 

4. It Can Cause Inflammation and Compromise the Gut Lining

Robert Boyd, a naturopathic physician shares, “Alcohol and excess sugar can start to compromise the gut lining, leading to increased intestinal permeability, often referred to as ‘leaky gut,’” he explains. At the same time, the alcohol and sugar tend to feed harmful bacteria while crowding out beneficial ones. “That imbalance can trigger inflammation, and chronic inflammation in the colon plays a role in everything from IBS symptoms to polyps and more serious conditions,” he says. 

Healthier Drinks for Your Colon

Soda and other sugary beverages don’t need to be completely eliminated from your diet, our experts said, but they should not be part of your regular hydration or a daily drink. Instead, look for hydrating options like the drinks below to better support your colon: 

1. Water: Plain or infused with herbs, lemon, or cucumber, water is the healthiest drink for your colon and should be your main source of hydration, says Toriz. It keeps your stool soft and easy to pass, which helps flush out waste.
2. Green Tea: Green tea is rich with polyphenols, which act as prebiotics and support a healthy microbiome, explains Boyd. Some research has even linked it to a potentially lowered colorectal cancer risk.
3. Kombucha: Reaching for a low or no sugar added kombucha instead of a sugary-soda can be a healthier bubbly treat. It’s fermented and contains beneficial probiotics. Probiotics can help reduce inflammation and are linked with reduced risk of colorectal cancer.
4. Homemade Smoothies: The smoothies you make at home with fruits and vegetables are a healthier option for your colon, says Dr. Toriz. Whole fruits and vegetables deliver fiber alongside hydration and both are needed for colon health. 

Our Expert Take

While you can still grab a can of soda at the occasional family gathering or birthday party, our experts said it should be avoided in your day-to-day diet to better support your colon health. Sugar-sweetened beverages, like soda and diet soda, have been linked to a higher risk of colorectal cancer, which is currently the leading cause of cancer-related deaths in young people. Soda and other sugary beverages can also disrupt your colon’s microbiome and compromise the gut lining. The most immediate effect though will likely be GI distress, think  gas, bloating, diarrhea and abdominal cramping. Instead of a soda, reach for water (infused with herbs, fruit, or cucumber for a bit of flavoring is fine) to stay hydrated. Green tea, low or no sugar added kombucha, homemade smoothies, and even bone broth are healthier alternatives to have at home from time to time than soda or other sugar-sweetened beverages.  

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