Sparkling beverages are often lumped together as either refreshing or problematic, especially when digestion and gut health are part of the conversation. The reality depends less on carbonation itself and more on formulation.
What carbonation actually does
Carbonation is carbon dioxide dissolved in water. It creates effervescence and enhances aroma and flavor perception. On its own, carbonation has no calories, sugar, or stimulants.
Research shows that carbonated water does not damage the stomach lining or impair digestion in healthy individuals.
Bubble size matters more than bubbles
Carbonation is a spectrum and manufacturers add CO2 at varying levels.
Large, aggressive bubbles like those found in sodas and hard seltzers release gas rapidly in the stomach, which can create pressure and discomfort for some people.
Fine, champagne style effervescence releases more slowly and tends to feel softer and easier to tolerate. This is why lightly sparkling beverages are often perceived as smoother and less bloating.
What changes when sparkling water is blended with tea and herbs
When carbonation is paired with brewed tea and botanicals, the experience shifts.
Tea naturally contains polyphenols that support digestion and microbial balance. Herbs such as tulsi, mint, ginger, and chamomile have long histories of use for digestive and nervous system support.
Light carbonation enhances aroma and flavor release from these plant compounds without overpowering them, creating a beverage that feels refreshing rather than harsh.
Where problems usually come from
Most digestive issues attributed to sparkling drinks are linked to added ingredients rather than carbonation itself.
High levels of citric or phosphoric acid, artificial sweeteners like sucralose and acesulfame potassium, sugar or juice concentrates, and vague “natural flavors” are common contributors to irritation and imbalance.
A note on candida and gut sensitivity
Candida thrives on sugars and certain sweeteners, not carbon dioxide. Plain sparkling water has not been shown to promote yeast overgrowth. Issues arise when sparkling beverages contain fermentable sugars or sweeteners.
People with active gut inflammation may still be sensitive to carbonation, but tolerance varies and depends heavily on formulation.
An often overlooked factor: water quality
Water quality matters. PFAS and other persistent contaminants have been detected in many municipal water sources and can contribute to hormone and immune disruption.
While carbonation often gets the blame, the quality of the base water plays an important role in how a beverage is tolerated.
We will explore PFAS and water sourcing in more depth in a future post.
The bottom line
Sparkling drinks are not inherently problematic. When carbonation is light and paired with real tea and herbs, without excess acids, sweeteners, or flavor systems, it can be part of a balanced, digestion friendly routine.
Carbonation is a delivery system. Ingredients and formulation determine how it feels in the body.
References
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Cuomo R et al. European Journal of Gastroenterology & Hepatology. Effects of carbonated water on digestion.
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Cardona F et al. Journal of Agricultural and Food Chemistry. Polyphenols and gut microbiota interactions.
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Suez J et al. Nature. Artificial sweeteners induce glucose intolerance by altering the gut microbiota.
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National Institute of Environmental Health Sciences. PFAS and human health.