Is It Safe to Drink Soda During Pregnancy? Here’s What You Need to Know
06 Mar 2025
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Craving a fizzy, refreshing soda during pregnancy? You’re not alone! Many moms-to-be wonder whether drinking soda is safe and how it might affect their baby. While an occasional soda won’t harm your pregnancy, there are some things to consider—especially when it comes to caffeine, sugar, and artificial sweeteners.
Let’s break down the facts about drinking soda while pregnant, its potential risks, and healthier alternatives.
Can You Drink Soda While Pregnant?
Yes, you can drink soda during pregnancy, but moderation is key. The main concerns with soda are:- Caffeine – High caffeine intake is linked to an increased risk of miscarriage and low birth weight.
- Sugar – Excess sugar can contribute to gestational diabetes and excessive weight gain.
- Artificial Sweeteners – Some diet sodas contain controversial sweeteners that may not be ideal for pregnancy.
How Much Caffeine Is Safe During Pregnancy?
Most sodas contain caffeine, which can cross the placenta and affect your baby’s development. The American College of Obstetricians and Gynecologists (ACOG) recommends keeping caffeine intake below 200 mg per day during pregnancy. Here’s how much caffeine is in common sodas:- Coca-Cola (12 oz) – 34 mg
- Pepsi (12 oz) – 38 mg
- Mountain Dew (12 oz) – 54 mg
- Diet Coke (12 oz) – 46 mg
- Dr Pepper (12 oz) – 42 mg
Risks of Drinking Too Much Soda During Pregnancy
While having soda occasionally is fine, drinking it regularly may lead to:1. Increased Risk of Gestational Diabetes
Sodas are loaded with sugar—often 30-40 grams per can. High sugar intake can increase your risk of gestational diabetes, which can lead to high birth weight, delivery complications, and a higher risk of Type 2 diabetes later in life. Better choice: Opt for low-sugar or naturally sweetened drinks instead.2. Unhealthy Weight Gain
Excess sugar and empty calories from soda can lead to unnecessary weight gain, making pregnancy symptoms like back pain and swelling worse. Better choice: Choose fruit-infused water or herbal teas for a flavorful but healthier alternative.3. Potential Effects of Artificial Sweeteners
If you’re drinking diet soda, you may be consuming aspartame, sucralose, or saccharin—sweeteners that are still debated for pregnancy safety.- Aspartame (found in Diet Coke, Pepsi Zero) is considered safe in moderation.
- Saccharin (found in Tab, some diet sodas) is not recommended, as it may cross the placenta and stay in the baby’s tissues.
- Sucralose (Splenda) is generally safe, but research is still limited.
Healthier Alternatives to Soda
If you’re craving something bubbly but want to cut down on soda, try these pregnancy-safe alternatives:- Sparkling water – Add a splash of fruit juice for natural flavor.
- Coconut water – Naturally hydrating and packed with electrolytes.
- Herbal iced tea – Caffeine-free options like peppermint or ginger tea can soothe nausea.
- Diluted fruit juice – Mix juice with sparkling water for a refreshing, low-sugar option.
- Infused water – Add lemon, lime, mint, or berries to water for a flavorful twist.
