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The Secret to Low-Sugar Fermented Sodas
How fermentation reduces sugar and creates a gut-friendly alternative to soda
The Bubbly Side of Wellness
I love talking about fizzy, refreshing, and good-for-your-gut fermented sodas! Traditional soda may be sweet and sparkly, but it's also full of sugar or artificial sweeteners that don’t support your health. Fermentation gives us a better way to enjoy these wonderful drinks. I especially love these drinks between meals. They can help boost your adrenal function since they are loaded with vitamins and minerals that our bodies need and crave.
Why We Crave Soda
Soda gives us that satisfying fizz and sweetness, but it often comes at the cost of our health. Thankfully, nature gives us an option that’s just as enjoyable and so much more beneficial - fermented soda. It’s bubbly, flavorful, and thanks to the fermentation process, it’s low in sugar and full of probiotics.
How Fermentation Reduces Sugar
During fermentation, friendly microbes consume the sugar in the drink and produce probiotics and natural carbonation. After 4 days of fermenting kefir soda, we've measured an 82% drop in sugar. And the longer it sits in the fridge, the less sweet it becomes. What’s left is a delicious, slightly tangy soda that feeds your gut, not your blood sugar.
Here are two of my favorite probiotic drinks Kefir Soda and Kombucha
Kefir Soda – A Living Soda
Kefir soda is made by fermenting juice, sweetened tea, or fruit infusions with a kefir soda starter or whey. The culture digests the sugars and produces natural carbonation along with tons of probiotics. Here are some of the benefits.
🧠 Gut-Brain Connection: Calm Your Mind From the Inside Out
A healthy gut is the foundation of a healthy brain—and certain microbes in kefir soda help support this powerful connection.
⭐ Bifidobacterium longum
- Reduces symptoms of anxiety and depression
- Strengthens the intestinal barrier (important for leaky gut)
- Supports healthy immune responses
- Improves digestion and reduces inflammation
Studies show this microbe is reduced in people with poor metabolic health, chronic inflammation, and even after antibiotic use. Drinking kefir soda can help replenish it daily.
Beneficial Yeast with Powerful Perks
Most probiotic drinks contain only bacteria. Kefir soda is special—it also contains probiotic yeast, and it’s a game-changer.
✨ Saccharomyces boulardii
- Survives stomach acid and resists antibiotics
- Clears harmful microbes by binding to them and removing them
Defense Against Harmful Pathogens
Kefir soda is packed with protective strains that actively fight off harmful invaders.
If you’re looking for a simple, delicious way to flood your gut with probiotics and beneficial yeasts, Kefir Soda Starter is the answer. This isn't just a soda—it's a health tonic disguised as a fizzy treat.
➡️ Get Your Kefir Soda Starter Now
🎥 Watch the How-To Video
Tips for Success:
- Use thick glass bottles like Grolsch or Bormioli.
- Leave one inch of space at the top for pressure buildup.
- Ferment for 3–5 days, depending on room temperature.
- Burp bottles once a day to prevent explosions!
Kombucha – The Tea That Transforms
Kombucha is brewed from tea, sugar, and a SCOBY (Symbiotic Culture Of Bacteria and Yeast). Although it starts as sweet tea, the sugar is transformed by fermentation. What’s left is a tangy, probiotic-rich drink full of beneficial acids, B vitamins, and gut-loving bacteria. Kombucha also helps to detoxify you! It's powerful support for your liver.
10 Reasons I Drink Kombucha
-
Helps break addictive food habits
Replaces cravings for diet sodas and junk food by supporting liver detox and creating beneficial microbes that reduce unhealthy food urges. -
No need for deodorant
Drinking 16 ounces daily keeps body odor away by eliminating odor-causing bacteria—naturally! -
Supports hormone balance
Assists the liver and digestive system in removing excess estrogen and other hormones, helping with PMS, perimenopause, and menopause. -
Promotes kidney health
Helps purge toxins through the kidneys and skin; supports detox and reduces symptoms like joint pain and fatigue. -
Relieves seasonal allergies
Increases probiotic intake and supports adrenal health—especially helpful during allergy season with varieties like Ginger Kombucha. -
Soothes sore throats and coughs
Clears the throat, helps reduce coughing, and supports the lymphatic system in fighting off pathogens. -
Supports joint health
Naturally contains glucosamine and promotes hyaluronic acid production, aiding in joint lubrication and reducing pain/swelling. -
Contains S. boulardii probiotic yeast
A powerful yeast probiotic that helps combat Candida, supports gut health, and is resistant to heat, acid, and antibiotics. -
Eases diarrhea and gut imbalance
S. boulardii binds to harmful pathogens, preventing gut damage and easing symptoms of diarrhea and intestinal distress. -
Beats the afternoon slump
Rich in B vitamins and probiotics that support adrenal function, boost energy, and stabilize blood sugar as well as pH levels.
Flavor ideas: Try blueberry ginger, lemon raspberry, or pineapple mint for a second ferment that’s both delicious and bubbly.
➡️ Get Your Kombucha Starter Now
🎥 Watch the How-To Video and Get the Recipe
Tips to Reduce Sugar Even Further
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- Ferment longer to allow more sugar to be consumed.
- Use less fruit during the second fermentation.
- Taste-test daily and refrigerate when the flavor is just right.
“You don’t have to deprive yourself of sweet treats—you just need to transform them. Fermentation makes it possible.”
These bubbly brews have changed so many lives—helping people ditch sugary sodas, heal their guts, and enjoy food again. When you give your body living foods, it responds with vitality, wellness, and joy.
You can find all my kefir soda and kombucha recipes below, and over 50 in my ebook for Biotic Pro Members. If you’ve never tried a fermented soda before, now is the perfect time to begin. Just start with one bottle and watch the magic happen.
Other Fermented Drink Options
Here are some other great fermented drink options. We have three Kvass recipes, Jun kombucha, and ginger bug soda.
- Jun tea – made with green tea and honey.
- Ginger bug soda – a naturally fizzy wild ferment.
- Beet kvass – earthy, mineral-rich, and great for the liver.
- Click the links to get the recipes!
Get the Probiotic Summer Drinks eBook
🌞 Probiotic Summer Drinks – Exclusive eBook
For Biotic Pro Members Only
Stay cool, refreshed, and nourished with our brand-new summer collection! This exclusive eBook is bursting with gut-loving, bubbly goodness to keep your microbiome happy all season long.
What's Inside:
- 🥤 50+ refreshing probiotic drink recipes – from kefir soda to kombucha mocktails and more
- 🍹 Naturally low in sugar thanks to active fermentation
- 🧊 Cooling, hydrating blends perfect for hot weather
- 💚 Immune-boosting and gut-supportive ingredients in every sip
- 🌿 Simple, wholesome recipes you can make at home with ease
Only available to our Biotic Pro Members — because your summer deserves to be delicious and probiotic-powered! Click here
Fermented Drinks
Listen To My Podcast
In this episode, I'm sharing the bubbly truth about fermented sodas like kefir soda and kombucha—and how these living drinks can transform your health. Learn how fermentation naturally reduces sugar, boosts probiotics, and supports everything from your gut and adrenals to your immune system and brain. I’ll share my favorite tips, strains, and recipes—plus why these fizzy brews have become daily must-haves in my life. You don’t have to give up soda… you just need to ferment it! 💚🥂
References I talked about:
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