A new study has found that even one or two sodas a day could be doing more than expanding your waistline — it might be disrupting your gut health and even affecting your mood.
Researchers from University Hospital Frankfurt in Germany analyzed data from over 900 adults, half of whom had been diagnosed with clinical depression. The findings, published this week in JAMA Psychiatry, revealed that people who consumed more soft drinks were 8% more likely to develop major depression — and the risk was 16% higher among women.
“We could really show that soft drink consumption was associated with the diagnosis of depression, but also with symptom severity,”
said Dr. Sharmili Edwin Thanarajah, lead researcher, in a podcast interview.
💥 How Soda Messes With Your Mood
The study went beyond self-reported data — researchers also analyzed stool samples to study participants’ gut bacteria. They found that those who drank more soda had higher levels of a bacterium called Eggerthella, previously linked to inflammation and depression.
“Soda can disrupt gut health by feeding harmful bacteria and reducing the diversity of beneficial microbes,” explained Trista Best, a Georgia-based registered dietitian not involved in the study. “Its high sugar and acid content can irritate the gut lining, leading to inflammation and bloating over time.”
That inflammation doesn’t just stay in your stomach — it can spread throughout the body and affect the brain’s chemistry, interfering with serotonin production, the neurotransmitter responsible for stabilizing mood.
⚖️ Gut-Brain Connection: The Missing Link
Scientists are increasingly discovering that the gut microbiome — the trillions of microorganisms living in your digestive system — plays a major role in mental health.
When harmful bacteria like Eggerthella thrive, they crowd out “good” microbes that support mood-regulating chemicals such as tryptophan, a compound essential for serotonin production.
In animal studies, excess Eggerthella has been shown to lower tryptophan levels and increase inflammation, a one-two punch that can set the stage for anxiety, low mood, and brain fog.
🥦 What You Can Do
The researchers caution that the study shows correlation, not causation — but the evidence is stacking up. Whether soda leads to depression or vice versa, experts say cutting back is a smart move.
“Reducing soft drink intake has a large impact on metabolic health but also mental health — for sure,”
said Thanarajah.
Instead of soda, experts recommend:
✅ Water or sparkling water with fruit slices
✅ Fiber-rich foods to feed healthy gut bacteria
✅ Probiotic supplements or fermented foods (like yogurt or kefir) to restore gut balance
🚫 The Bigger Picture
Soft drinks have long been associated with obesity, diabetes, and heart disease, but their impact on the brain is only beginning to be understood. The researchers urged for public education and policy measures to reduce sugary drink consumption — especially among children and teens, where daily consumption is alarmingly high.
“They contain almost nothing else but sugar,” said Thanarajah. “Daily consumption is clearly associated with weight gain, diabetes, and now — potentially — depression.”
🧃 Bottom Line
You might want to think twice before cracking open that next can of soda.
Your gut, your mood, and your brain could all thank you later.
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