Is Soda Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
With caution - occasional soda is generally safe during pregnancy, but regular consumption raises concerns due to caffeine, high fructose corn syrup, and artificial additives. Limit caffeinated sodas to stay under 200mg caffeine daily.
Soda during pregnancy requires moderation due to several ingredients of concern. High fructose corn syrup, found in most conventional sodas, has been linked to gestational diabetes risk and potential fetal growth effects in studies. Caffeine crosses the placenta and excessive intake (over 200mg daily) is associated with increased miscarriage risk and low birth weight. Many sodas also contain artificial colors and preservatives like sodium benzoate that warrant caution.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Caffeine free or low caffeine options (check label for caffeine content per serving)
- • Natural sweeteners like stevia or fruit juice instead of high fructose corn syrup
- • Prebiotic sodas from brands like Poppi, Zevia, or Bloom Nutrition (318 A grade options available)
- • Limit to 1-2 servings per week of conventional soda, or choose caffeine free versions
- • Sparkling water with natural fruit flavoring as a safer carbonated alternative
- • Check total daily caffeine from all sources stays under 200mg
✗ What to Avoid
- • High caffeine sodas like Mountain Dew (54mg per 12oz) - especially multiple servings daily
- • Regular consumption of sodas with high fructose corn syrup (linked to gestational diabetes risk)
- • Diet sodas with aspartame if consuming frequently (limited pregnancy safety data)
- • Sodas with artificial colors like Red 40, Yellow 5, and Blue 1 (neurobehavioral concerns in animal studies)
- • Drinks containing sodium benzoate combined with vitamin C (may form benzene)
- • Energy sodas or caffeinated citrus sodas that stack caffeine with other stimulants
Most Common Ingredients in Soda Products
We analyzed 2,809 soda products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Soda
These are the most common flagged ingredients across 2,809 soda products we analyzed.
high fructose corn syrup
CAUTION
High fructose corn syrup is a sweetener derived from corn starch and widely used in processed foods and beverages. Has been associated with placental insufficiency, fetal growth restriction, and metabolic programming of offspring in animal studies, and with gestational diabetes and preeclampsia in epidemiological studies of humans.
Found in 1584 of 2,809 products (56%)
sodium benzoate
CAUTION
Sodium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 1067 of 2,809 products (38%)
caffeine
CAUTION
Caffeine is a stimulant found in coffee and tea. Is linked to increased miscarriage risk and low birth weight above 200 mg daily.
Found in 885 of 2,809 products (32%)
red 40
CAUTION
Red 40 is a synthetic red food coloring. May affect neurobehavioral development based on animal studies at high doses.
Found in 779 of 2,809 products (28%)
potassium benzoate
CAUTION
Potassium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 773 of 2,809 products (28%)
yellow 5
CAUTION
Yellow 5 is a synthetic yellow food coloring. Has shown embryotoxic effects in recent animal studies at high doses.
Found in 364 of 2,809 products (13%)
blue 1
CAUTION
Blue 1 is a synthetic blue food coloring. Has limited human pregnancy data with possible neurobehavioral effects in animal studies.
Found in 361 of 2,809 products (13%)
aspartame
CAUTION
Aspartame is an artificial sweetener commonly found in diet sodas, sugar free foods, and tabletop sweeteners. Has been linked in animal studies to placental dysfunction, reduced birth weight, and oxidative stress, with limited human data suggesting possible developmental concerns.
Found in 338 of 2,809 products (12%)
Soda Products We've Analyzed
We graded 2,809 soda products for pregnancy safety. 318 received an A grade.
Pregnancy Safe Soda Products
We found 318 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Poppi Prebiotic Soda Raspberry Rose | Poppi |
| A | Strawberry Lemon Prebiotic Soda | Poppi |
| A | Poppi Wild Berry Prebiotic Soda - 12 Fl Oz Can | Poppi |
| A | Classic Cola Prebiotic Soda, Classic Cola | Poppi |
| A | Poppi Prebiotic Soda | Poppi |
Your Questions Answered
Can pregnant women drink soda?
Yes, pregnant women can drink soda in moderation. The key is limiting caffeine intake to under 200mg daily from all sources and being mindful of sugar consumption. An occasional regular soda is unlikely to cause harm, but daily consumption of multiple sodas raises concerns about caffeine exposure, gestational diabetes risk from high fructose corn syrup, and intake of artificial additives. Consider switching to caffeine free options or prebiotic sodas with cleaner ingredient lists.
What are the risks of soda during pregnancy?
The main risks of soda during pregnancy relate to three ingredients: caffeine, high fructose corn syrup, and artificial additives. Caffeine above 200mg daily is linked to increased miscarriage risk and low birth weight. High fructose corn syrup has been associated with gestational diabetes and potential effects on fetal development in studies. Artificial colors like Red 40 and preservatives like sodium benzoate have shown concerning effects in animal studies at high doses. Occasional consumption is generally considered safe, but regular daily intake warrants caution.
Is the caffeine in soda safe during pregnancy?
Caffeine in soda can be safe during pregnancy if you stay under the recommended 200mg daily limit from all sources combined. A 12oz cola contains about 35-45mg of caffeine, while Mountain Dew has around 54mg. The concern is that caffeine crosses the placenta and the fetus cannot metabolize it efficiently. If you drink coffee or tea, factor in soda caffeine to your total. Caffeine free sodas eliminate this concern entirely and are a safer choice for regular consumption.
Is diet soda safe during pregnancy?
Diet soda during pregnancy is a trade off between avoiding sugar and consuming artificial sweeteners. While diet sodas eliminate high fructose corn syrup concerns, they contain sweeteners like aspartame that have limited human pregnancy safety data. Animal studies have shown some concerns with artificial sweeteners at high doses. The FDA considers aspartame safe in moderate amounts, but some experts recommend limiting intake. If choosing diet soda, occasional consumption is likely fine, but water and naturally flavored sparkling water remain better daily choices.
Is Poppi soda safe during pregnancy?
Poppi and similar prebiotic sodas are among the safer soda options during pregnancy. These products typically use natural sweeteners, contain no artificial colors, and are caffeine free. Our database shows Poppi products consistently earning A grades for pregnancy safety. The apple cider vinegar and prebiotic fiber in these sodas are generally considered safe during pregnancy. However, as with any food, moderation is still recommended. These make an excellent alternative to conventional sodas when you want something carbonated and flavorful.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
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References
- https://thrivemarket.com/blog/heres a-convincing reason to avoid high fructose corn syrup during pregnancy
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1203063/full
- https://www.nature.com/articles/srep25091
- https://www.sciencedirect.com/science/article/abs/pii/S0955286322000225
- https://www.orlandohealth.com/content hub/why you should not consume high fructose corn syrup if you are pregnant/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7441786/
- https://pubmed.ncbi.nlm.nih.gov/35123000/
- https://diabetesjournals.org/care/article/32/12/2314/25900/Dietary Risk Factors for Gestational Diabetes
- https://www.sciencedirect.com/science/article/pii/S0002916522034220
- https://medicine.washu.edu/news/high fructose diet pregnancy may harm placenta restrict fetal growth/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6685737/
- https://www.cdc.gov/maternal infant health/pregnancy diabetes/index.html
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5491864/
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- https://pmc.ncbi.nlm.nih.gov/articles/PMC4398903/
- https://www.obgproject.com/2023/01/02/acog releases updated guidance gestational diabetes/
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.848983/full
- https://www.biorxiv.org/content/10.1101/2024.07.02.600389v1.full text
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- https://pmc.ncbi.nlm.nih.gov/articles/PMC10469680/
