Dante Carrillo
Seltzer water is a popular drink for those on a diet, as it is a calorie-free, sugar-free, and chemical-free alternative to soda. It is also a good way to stay hydrated. However, it is important to be mindful of the amount of seltzer water you consume, as it can lead to bloating, excess gas, tooth erosion, suppressed appetite, and overhydration. Some people with gastrointestinal problems, like irritable bowel syndrome (IBS), may be more prone to bloating and should therefore avoid it. Additionally, the acidity in seltzer water can weaken tooth enamel, making teeth more susceptible to cavities. To avoid this, it is recommended to drink seltzer water with a straw or to rinse your mouth with plain water afterward.
| Characteristics | Values |
|---|---|
| Health benefits | Carbonated water is a calorie-free, sugar-free, and chemical-free alternative to soda. It can also help with regular bowel movements and constipation. |
| Negative effects | Excess consumption can lead to bloating, excess gas, tooth erosion, suppressed appetite, overhydration, and reflux. |
| Recommendations | Drinking one to three cans of plain seltzer per day is generally safe. Avoid drinking it on an empty stomach, and alternate with less acidic drinks. Avoid flavoured seltzers with added sugar. |
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What You'll Learn
Seltzer water is a great alternative to soda
If you're craving a fizzy drink, seltzer water is a great alternative to soda. It's calorie-free, sugar-free, and chemical-free, making it a healthier option than sugary, caffeinated soda.
Soda has been associated with negative health effects, and while seltzer water can also have some drawbacks, it is generally considered safe to consume in moderation. Drinking one to three cans of plain seltzer per day is safe for most people, but it's important to be mindful of added ingredients and their impact on your digestive comfort.
Seltzer water is infused with carbon dioxide, creating a bubbly drink that offers a sensory experience beyond that of flat water. It can be a fun and refreshing way to stay hydrated, especially for those who don't enjoy the taste of still water. The carbonation can also aid in weight management by helping to curb hunger.
However, the carbonation in seltzer water can cause bloating and gas, especially for those with gastrointestinal issues like IBS. The acidity of seltzer water can also lead to dental erosion and tooth enamel breakdown, making your teeth more susceptible to cavities. To minimize these risks, it's recommended to drink seltzer water with food, use a straw, and rinse your mouth with plain water afterward.
Overall, seltzer water is a great alternative to soda, providing a healthier and hydrating option without sacrificing the bubbles you love.
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Drinking it in moderation is key
Drinking seltzer water in moderation is generally considered safe and can be a fun, sugar-free, and calorie-free alternative to soda. However, excessive consumption can lead to bloating, excess gas, tooth erosion, suppressed appetite, and overhydration.
The key to reaping the benefits of seltzer water while minimising potential drawbacks is to consume it in moderation. Registered dietitian Eric Williamson recommends drinking one to three cans of plain seltzer per day, emphasising the importance of moderation. This amount is generally considered safe and can help individuals meet their hydration goals.
It is important to be mindful of added ingredients and their potential impact on digestive comfort. Some seltzer waters may contain added sugars or artificial sweeteners, which can irritate the digestive tract, bladder, or teeth of sensitive individuals. It is advisable to choose seltzer waters without added sugars, as those with added sugars essentially become similar to soda in terms of sugar content.
Additionally, the carbonation in seltzer water can cause bloating and gas, especially for people with gastrointestinal issues such as IBS. To minimise these effects, it is recommended to drink seltzer water slowly and pair it with food, rather than consuming it rapidly on an empty stomach. Drinking seltzer water through a straw can also help protect your teeth from the acid, although it may contribute to increased gas and wrinkles around the mouth.
In summary, drinking seltzer water in moderation of one to three cans per day is generally considered safe and can be a healthy choice. However, it is important to be mindful of added ingredients, digestive comfort, and potential dental concerns. Alternating between still and sparkling water throughout the day can help maintain balance and minimise any negative side effects.
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It can cause dental erosion
While seltzer water is a healthier alternative to soda, it can still cause dental erosion. This is because when carbon dioxide is pumped into water, it turns into carbonic acid, which reduces the pH of the water and makes it acidic. Enamel erosion occurs with drinks that have a pH level of 4 or below, and seltzer water or sparkling water with no added sweeteners usually has an acidic pH between 3 and 4. The flavourings can bring the pH down further, making the beverages harsher on tooth enamel.
However, seltzer water is still significantly better for your oral health than other drinks like soda or juice. The American Dental Association states that water with fluoride naturally helps fight cavities by strengthening enamel against acids. Water washes away leftover food that cavity-causing bacteria feed on and keeps your mouth from becoming dry, which can put you at a higher risk of cavities.
If you are concerned about dental erosion, you can always dilute the carbonated water with regular water, or swish with regular water after drinking seltzer water. You can also drink seltzer water through a straw to limit the amount of contact your mouth has with the acidic water.
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It may cause bloating and gas
While seltzer water is a great alternative to soda, being calorie-free, sugar-free, and chemical-free, it may cause bloating and gas. The bubbles you swallow when drinking seltzer water are gas. You might burp some of it out, but the excess gas can remain in your stomach, leading to bloating. This is especially true if you drink it from a straw, as you may swallow more air that way.
People with gastrointestinal problems, like irritable bowel syndrome (IBS), are more likely to experience bloating. For people prone to acid reflux, bloating, or gas, the bubbles in seltzer can increase intra-abdominal pressure and trigger or worsen symptoms. If you have a sensitive GI or gastrointestinal issues, you may want to limit your intake of seltzer water or avoid it altogether.
To reduce the chances of bloating and gas, it is recommended to drink seltzer water with food, rather than on an empty stomach, to help reduce its impact on reflux. It is also suggested to drink it in moderation, with one to three cans per day being generally safe for most people.
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It can be beneficial for gut health
Drinking seltzer water is encouraged by some experts as a healthy way to hydrate. Seltzer water is just as hydrating as still water, and the human body absorbs it in the same way. It is also a great alternative to high-calorie, sugar-loaded beverages.
However, the carbonation in seltzer water could negatively impact gut health and disturb digestion. Some people who drink seltzer water experience bloating and gas, and those with gastrointestinal problems, like irritable bowel syndrome (IBS), may be more likely to experience these symptoms.
On the other hand, some research has found that carbonated water can help people who have chronic indigestion, and a study from Japan found that drinking carbonated water increases short-term feelings of fullness more than drinking regular water. Another study in Dysphagia found that carbonated water improved swallowing abilities in young and older adults.
While the carbonation in seltzer water may cause digestive issues for some people, it can also help with regular bowel movements and constipation. It is important to listen to your body and be mindful of your own digestive comfort when deciding whether to drink seltzer water.
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Frequently asked questions
Yes, seltzer water is a great alternative to high-calorie, sugar-loaded beverages like soda. It is calorie-free, sugar-free, and chemical-free. However, it's best to avoid flavoured seltzers with added sugar as they can irritate the digestive tract, bladder, or teeth.
It is recommended to drink seltzer water in moderation. Drinking one to three cans of plain seltzer per day is generally considered safe and can help meet your hydration goals. However, it's important to listen to your body and be mindful of added ingredients, your digestive comfort, and how it fits into your overall diet.
Drinking excessive amounts of seltzer water can lead to bloating, excess gas, tooth erosion, suppressed appetite, and overhydration. It can also worsen acid reflux symptoms due to its carbonation and acidity. If you have gastrointestinal issues, sensitive teeth, or low appetite, it is recommended to be mindful of your intake and consult a healthcare professional if needed.
