As a nutrition specialist and long-time health coach, I have had hundreds of clients asking me about diet soda—a health topic that sparks a lot of opinions. Some people swear by it as a helpful tool for cutting sugar, while others see it as a red flag for cravings, gut issues, or worse. So what’s the real deal?

Like most things in nutrition, the answer isn’t black and white. Here’s a breakdown of what to consider if diet soda is a major part of your daily routine.

The potential downsides

1. Appetite and cravings: Some studies suggest that artificial sweeteners, like those in diet sodas, can confuse the brain and increase cravings for sweets or highly processed foods. That doesn’t mean they’ll derail everyone, but if you notice you’re hungrier or snackier after drinking one, it might not be helping your goals.

2. Gut health: Your gut microbiome is sensitive, and certain sweeteners like sucralose or aspartame may negatively impact it over time. This isn’t true for everyone, but if you’re struggling with bloating, irregular digestion, or inflammation, it might be worth experimenting with less.

3. Blood sugar and metabolism: While diet sodas don’t spike blood sugar directly, emerging research raises questions about whether long-term use of artificial sweeteners could affect insulin sensitivity or glucose regulation. The evidence is mixed, but it’s an area to watch— especially if you’re working on metabolic health.

4. Habit stacking: Sometimes, diet soda becomes a crutch, used to power through the afternoon slump or replace hydration. If it starts to crowd out water or nourishing routines (like whole foods, movement, or rest), it could be more harmful than helpful.

5. Dental and bone health: Cola-based diet sodas are acidic, which can wear down tooth enamel and may even affect calcium levels and bone health when consumed in high amounts over time.

But there’s another side…

1. It’s sugar-free and calorie-free: For people managing blood sugar, diabetes, or weight loss, diet soda is a better option than sugary soft drinks. It doesn’t spike glucose or contain empty calories.

2. It can be a tool, not a trap: Some people find that having a diet soda helps them skip dessert, reduce alcohol, or make their transition away from sugar more sustainable. In these cases, it’s not a problem—it’s a stepping stone.

3. It’s about your response: Some people drink a can or two per day and feel totally fine. Others notice bloating, mood swings, or food cravings. The key is to pay attention to how your body responds, not just what the label says.

Healthier alternatives to try

If you're ready to cut back—or want a more nourishing swap—try one of these options:

• Stevia- or monk fruit–sweetened sodas (like Olipop, Zevia, or Poppi): These use more natural sweeteners and often include gut-supportive ingredients.
  
  
• Sparkling water with fruit: Add lemon, lime, cucumber, or frozen berries to add flavor without the additives.
  
  
• Iced herbal teas: Naturally free from caffeine and sweeteners, these can be refreshing without the crash.
  
  
• Kombucha: This offers a fizzy feel with probiotic benefits—just be mindful of the sugar content.
  
  
• Mineral water + a splash of juice: A small pour of 100% fruit juice in fizzy water can feel like a treat without being a sugar bomb.

How to start cutting back

If diet soda has become a several-times-a-day habit, here’s how to make a realistic shift:

• Start with awareness: Track how often you’re reaching for it. Is it thirst? Stress? Boredom?
  
  
• Replace one at a time: Swap one soda per day for a healthier alternative and build from there.
  
  
• Keep it out of sight: What’s in your fridge matters—make water or sparkling options more visible.
  
  
• Add flavor to hydration: Sometimes we just crave flavor. Try water infusions, tea, or electrolyte mixes.
  
  
• Don’t force “never”: For many people, the occasional diet soda can still fit into a healthy lifestyle. You don’t need to quit forever, just rebalance.

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• Buy the smaller can: Small changes have a big impact. If you are consistently drinking a 12-ounce can, swap it for the “skinny” cans that contain 7.5 ounces.
  
  

The bottom line

Diet soda isn’t the villain, but it’s not a health food either. The best approach? Stay mindful. Use it with intention, not as a reflex. And remember that real health isn’t about perfection, it’s about patterns.

Cutting back doesn’t have to feel restrictive. It can actually be a chance to explore new habits that feel good and support your goals.

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Written by: Kory Morse, M.S., Head of Member Education at Shed

Kory is a certified holistic health and life coach with a Master of Science in Integrative and Functional Nutrition, specializing in research, biochemistry, and systems biology. As Head of Education at Shed and a member of the supplement research team, she blends scientific expertise with a compassionate, curiosity-driven approach to support lasting, sustainable change. Her mission is to make health feel accessible, empowering, and deeply personal.

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Resources: 

• https://www.todaysdietitian.com/news/exclusive0918.shtml
• https://pmc.ncbi.nlm.nih.gov/articles/PMC2892765/
• https://www.nature.com/articles/ijo2015177

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