Trying to Quit Soda? 4 Tips to Help Break Your Soda Habit

Bubbly, sweet soda may be tasty — but it’s also linked to health risks like weight gain, obesity, heart disease, and Type 2 diabetes. So, quitting soda — or at least cutting back — can be a great health goal.

Cutting out soda isn’t always easy to do. But it’s definitely possible, and understanding how soda affects your body (and brain) can make the process easier. Let’s take a look at some of the reasons why quitting soda can be hard and discuss strategies that can help. 

Why is it so hard to stop drinking soda?

There are a couple of ingredients in soda that can be habit-forming, namely sugar and caffeine. 

Sugar in soda

The sugar in soda triggers the brain to release the hormone dopamine in your body. Dopamine is often nicknamed the “feel-good” chemical because it gives you feelings of pleasure and comfort. 

Sugar seems to release dopamine similar to the way drugs release dopamine (though to a lesser degree). So, when you experience the pleasant effects of dopamine release, you may be tempted to keep sipping soda to keep those feel-good sensations coming. But over time, your brain develops a tolerance to sugar, and you may need more sugar to experience the same level of pleasure.

Caffeine in soda

The caffeine in soda provides an energy boost. This isn’t necessarily a bad thing. Consuming 40 mg to 200 mg of caffeine can:

• Increase your energy

• Improve alertness

• Enhance your concentration

But caffeine can be habit-forming. Like sugar, caffeine changes the chemicals in your brain. It activates the brain’s reward centers, the parts of the brain that control and regulate our behavior. And when you stop drinking caffeine, you may experience withdrawal symptoms (more on this below). 

How soda impacts your health

Drinking soda can contribute to weight gain and obesity. Research shows that regularly drinking sugary sodas is linked to a higher body weight and body mass index (BMI) in both kids and adults. 

“This happens in part because people typically don’t reduce their food intake [when] consuming these drinks, leading to a higher total calorie intake,” said Violeta Morris, RDN, a registered dietitian nutritionist based in Columbus, Ohio.

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• How to cut back on sugar: Small, gradual diet adjustments make it easier to reduce your sugar intake. Instead of doing a strict “detox,” it’s best to find a long-term, sustainable approach.

• The best and worst sweeteners: Whether or not you have diabetes, it’s important to know which sweeteners raise your blood sugar quickly and which don’t.

• Is sparkling water good for you? Sparkling water is a healthy and hydrating beverage, especially if you choose one that contains no added sugar.

• Are energy drinks bad for you? Energy drinks contain high amounts of caffeine, among other ingredients. Learn more about their health effects and risks.

The weight gain is also related to the type of sugar in beverages, as well as how the body processes it. Many sodas contain high-fructose corn syrup (HFCS), a sweetener made from cornstarch. HFCS is different from glucose, a simple sugar that provides your body with energy. HFCS doesn’t stimulate leptin — the hormone that signals fullness. It also doesn’t suppress ghrelin, the hormone that triggers hunger. This can increase the amount of soda you drink — and sugar you consume — in a sitting. 

Soda has about 150 calories per 12 oz can, so the calories can add up.

And unlike sugar in food, sugar in beverages doesn’t come with nutrients like fiber and protein that help keep blood sugar from spiking. All of these factors contribute to weight gain.

Having excess body weight is a risk factor for several health conditions, including: 

• Type 2 diabetes 

• High blood pressure

• Stroke

• Some cancers

• Heart disease 

Drinking too much sugary soda can also increase your risk of:

• Kidney disease

• Liver disease

• Gout

• Arthritis

• Dental cavities 

Is diet soda better than regular soda?

Diet soda doesn’t contain sugar or calories. But it isn’t necessarily better for you than regular soda. 

Diet soda uses artificial sweeteners like aspartame and saccharin. These sweeteners may cause changes to the brain’s ability to sense sweetness. This can lead to cravings for more sweet, high-calorie foods or drinks. 

And research suggests that artificial sweeteners may also be linked to other negative health effects, like: 

• Increased appetite

• Poorly regulated blood sugar

• An altered gut microbiome

• Increased risk for stroke

• Higher risk of developing metabolic syndrome, a group of health conditions that puts you at a higher risk of heart disease and diabetes 

• Increased abdominal obesity (belly fat) in older adults

How to stop drinking soda

It can be tough to break a soda habit. But being deliberate about how you do it may improve your odds of success. If you’re trying to quit soda or cut back on the amount you drink, the following strategies might help. 

1. Reduce your intake gradually 

You can reduce soda gradually rather than quitting all at once. This can make the adjustment easier. So what might this look like in practice? 

Mascha Davis, MPH, RDN, a registered dietitian nutritionist and author of the book “Eat Your Vitamins” suggests replacing 1 can (or cup) of soda with a more nutritious drink every other day to start out. Then gradually reduce soda until you’ve made the full switch. 

2. Replace soda with healthier options

If you enjoy the ritual of sipping soda, try to find a good replacement drink to swap in. Research suggests that replacing an old behavior with a new one is more effective than trying to stop the old behavior alone. 

Carbonated beverages like sparkling water or seltzer are similar to soda. They may help to satisfy your soda craving without the sugar, caffeine, or calories. 

And if it’s the caffeine component you’re looking for, “even lightly caffeinated drinks like green tea or yerba mate can offer that energy boost with less sugar [than soda],” Davis said. 

Just check labels to make sure there are no added sugar or artificial sweeteners.

3. Learn your triggers

There are many different reasons people reach for soda, Davis said: “Is it emotional, like stress? Environmental, like seeing a vending machine? Or is it habitual, like always having soda with lunch?” 

Identifying your cues and triggers is important when you’re trying to quit soda (or any habit), she said.

As an example, if you typically drink soda with lunch, you can plan ahead of time to have a non-soda alternative at that time. If soda helps you cope with stressful situations, you can practice other stress management techniques so they’re ready to use when you feel triggered. If you often grab a soda at social gatherings, bring along something else tasty to sip. 

4. Seek support 

Let your friends and family know you’re trying to cut back on soda. This way, they know not to offer it. They can also remind you of your goal when you instinctively reach for soda. Accountability can be a powerful force for change.

How to manage soda withdrawal

Quitting soda can cause caffeine withdrawal symptoms. As your body adjusts to having less caffeine, you might experience:

• Headache

• Nausea

• Fatigue

• Muscle pain

• Irritability

• Brain fog

These symptoms usually appear 12 to 24 hours after your last intake of caffeine. And they may linger for 2 to 9 days. Reducing caffeine intake slowly is the best way to minimize these symptoms. 

You can also try decreasing the intensity of these symptoms by: 

• Staying well-hydrated: This is important since dehydration can often be mistaken for cravings, Morris said.

• Eating a nutrient-rich, balanced diet: Emphasize fruits and veggies, whole grains, and lean protein. And include healthy fats like olive oil, nuts, and avocado. Along with fiber, fats help keep your blood sugar stable. This helps prevent blood sugar crashes that may tempt you to reach for a quick fix like soda.

What are the best replacements for soda?

Plain water is great for hydration, but it doesn’t need to be your only drink. There are plenty of flavorful drinks that don’t have sugar, caffeine, or many calories. Some even offer the same satisfying fizz you get from soda. 

Soda alternatives worth trying include:

• Sparkling water with or without a splash of 100% juice

• Kombucha

• Cucumber water

• Aloe vera juice

• Coconut water

• Lemon water

• Iced herbal tea (unsweetened)

• Cactus water

• Carrot juice

• Bone broth

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Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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