With gut health at the forefront of wellness these days, everything from granola bars to sparkling waters are touting microbiome-fortifying ingredients. The latest in gut health-promoting functional beverages is Bloom Nutrition’s sparkling energy drinks, which are formulated with prebiotic fiber, caffeine from green coffee bean extract, apple cider vinegar, L-theanine, and lychee extract, among other ingredients.

“Our mission has always been to create products that not only taste delicious but support a healthier lifestyle,” Bloom co-founders Mari Llewellyn and Greg LaVecchia told Well+Good in a statement. In the brand’s new energy drink, “the prebiotic fiber, combined with ingredients like lychee extract, L-theanine, and ginseng, enhances the overall functional profile of our beverage and delivers on what consumers are looking for.”

For the record, the new drink doesn’t make any specific claims around gut health. But it’s also not the first beverage brand to include prebiotics (a nutrient most closely associated with gut health) in its drinks. Olipop and Poppi’s drinks also advertise prebiotics among their ingredients, with the latter brand facing a class-action lawsuit over its gut-health claims. In the lawsuit, consumers argue that the amount of prebiotics in the drink isn’t enough to confer any significant digestive health benefits.

So, is Bloom’s new energy drink any different? We spoke with Jaclyn London, RD, a dietitian known for busting nutrition myths, to set the record straight.

Can the prebiotics in Bloom’s sparkling energy drink boost your gut health?

As you might have guessed, Bloom’s sparkling energy drink doesn’t offer much in the way of strengthening your microbiome. “There’s only one gram of fiber per can, so any health-halo they’re getting from the hype around prebiotic fiber in sodas is based on the marketing of its predecessors, not the contents of the drink itself,” London says.

A quick refresher: Prebiotics are plant fibers that feed the probiotics, aka good bacteria, in your gut and allow them to thrive. This is a good thing because the more good bacteria you have in your gut, the more your body is set up to fight against disease, among other benefits.

Bloom’s energy drink contains a prebiotic fiber called galactomanan, which is a type of polysaccharide that forms a gel-like substance when mixed with water, London explains. Galactomanan can be added to food products to increase their fiber content, but there’s little research to show that it can provide the same benefits as the prebiotic fibers from whole foods.

All that said, it doesn’t necessarily mean you should pass up on Bloom’s sparkling energy drink. Because the drink is made without added sugars or artificial colors, it’s a healthier choice compared to other energy drinks, flavored beverages, and sodas that pack the sweet stuff.

“The main gut health benefit I can see from a drink like this is more practical versus scientific. Since most [drinks with prebiotic fibers] I’ve seen on the market are lower in added sugars versus their sugar-sweetened soda alternatives, they can be a health-promoting choice when used to replace sugary beverages,” London says. “Research is clear that consuming zero-sugar beverages—even ones made with non-nutritive sweeteners—versus sugar-sweetened beverages can have a beneficial impact on overall health and reduce the risk of chronic disease.”

If prebiotics are what you’re after, your best shot at getting them is to diversify your diet with a variety of fiber-rich foods. “One thing we know from research is that not consuming enough soluble fiber from foods (such as whole grains and legumes) can have a negative effect on the fermentability and production of butyrate (a byproduct of fermentation) in the gut, meaning that not eating whole-food sources of prebiotics can negatively impact the biodiversity of your gut bacteria,” London says. There’s simply no evidence that the prebiotic fibers in drinks, like inulin and chicory root, will work the same way as eating fiber from actual foods, such as oatmeal, beans, and brown rice.

“Ideally, you’re eating fiber and drinking unsweetened beverages—not trying to do it all in one.” —Jaclyn London, RD, dietitian

How does Bloom’s energy drink provide “natural energy without the crash?”

Bloom’s sparkling energy drink contains 180 milligrams of caffeine per 12-ounce can, which comes from green coffee bean extract.

“Our sparkling energy drinks provide a daily boost of natural energy. We formulate with natural caffeine derived from green coffee bean extract, and when combined with L-theanine, it helps to support a smooth increase in energy. Plus, with zero grams of sugar, you can enjoy our energy drinks without the crash that’s often associated with many traditional energy drinks,” Llewellyn and LaVecchia told Well+Good.

Although this is a higher amount than the caffeine in a cup of coffee, which has about 95 milligrams, it may actually be good news for people who find that caffeinated drinks make them jittery or cause anxiety.

“Coffee bean extract is often used for its caffeine content, but it also contains other bioactive compounds, such as chlorogenic acids that may modulate the effects of caffeine,” London says. And when coupled with taurine, an amino acid that may promote feelings of calmness, and L-theanine, a compound that supports focus and relaxation sans sleepiness, these compounds may help you concentrate better on the tasks at hand while providing some calming benefits. The research on these individual compounds in foods is limited, though, so take all that with a grain of salt.

“I think it’s more likely that you won’t experience side effects from caffeine because 180 milligrams is a pretty modest amount for an energy drink, so you’re getting enough to promote a little bit of alertness, but not enough for most people to be bouncing off the wall,” London says.

FYI, the Food and Drug Administration (FDA) says limiting your caffeine intake to 400 milligrams per day—which is about four to five cups of coffee—is generally safe and not associated with negative side effects. But everyone metabolizes caffeine differently, so if you’re sensitive to the effects of caffeine after a small amount, don’t push it.

When it comes to caffeine “boosting your metabolism,” these claims are baseless. Although you may get a temporary increase in metabolic rate after drinking a caffeinated beverage, it’s not substantial enough to make a big impact on your metabolism, London says.

Plus, if you take special medications, such as blood thinners, diabetes drugs, and antidepressants, you should check in with your doctor before sipping on Bloom’s energy drinks, as they are formulated with ginseng and apple cider vinegar, which may interact with certain drugs.

The bottom line

If you like Bloom’s energy drink for its flavor and the mental focus it provides, have at it.

London gives it the thumbs up if you’re looking for a beverage that’s not regular soda but is still sweet. “Also, if you’re looking for cocktail mixers that are lower in calories from added sugars, I think these can be a great alternative,” she says. “Many of these brands have some really unique and culinary-inspired flavor profiles, which gives them an exciting new twist.”

But if you’re using it as a means to get your prebiotic fibers in, you’re better off changing your diet to include more whole foods. By eating a variety of whole grains, beans and legumes, vegetables, and fruits, you get a diversity of plant fibers that ultimately allow the good bacteria in your gut to thrive.

At just one gram of fiber per can, you probably won’t get negative GI effects like gas, bloating, or diarrhea after drinking Bloom’s energy drink, but if you have IBS or are sensitive to different types of fiber from non-food sources, you’ll want to be wary. As London puts it, “ideally, you’re eating fiber and drinking unsweetened beverages—not trying to do it all in one.” And if you’re increasing your fiber intake, then make sure you’re also drinking more water to avoid constipation.