Is carbonation harmful to your health? Unpacking the science behind the fizz

September 26, 2025 •

5 min read

Over 50 gallons of carbonated soft drinks are consumed per person in the U.S. each year. But beyond the sugary options, many people wonder: is carbonation harmful to your health? The answer depends heavily on the type of beverage you choose.

Quick Summary

Carbonation itself, the addition of carbon dioxide to water, is generally not harmful and offers similar hydration to plain water. The real health risks come from added ingredients like sugars, artificial sweeteners, and acids found in sodas and some flavored sparkling waters, which can impact dental health, bone density, and weight. Plain sparkling water, however, is a healthier alternative.

Key Points

Plain Carbonation is Generally Safe: The process of infusing carbon dioxide gas into water does not pose significant health risks to most people.
The Problem is Additives: The real harm comes from added sugars, artificial sweeteners, and acids in beverages like sodas and some flavored drinks, not the carbonation itself.
Sodas and Colas are the Primary Threat: These drinks are high in sugar and acids, leading to dental erosion, weight gain, and potentially lower bone density due to ingredients like phosphoric acid.
Sparkling Water is a Healthy Alternative: Plain sparkling or mineral water provides comparable hydration to still water and is a much healthier choice than sugary soft drinks.
Digestive Effects Vary: Carbonated water can cause bloating or gas in sensitive individuals, but it may aid digestion and increase feelings of fullness for others.
Protect Your Teeth: While plain sparkling water is low risk, you can minimize any potential enamel erosion by drinking it with meals, using a straw, and rinsing afterward.

What is Carbonation?

Carbonation is a simple process of infusing carbon dioxide (CO2) gas into water under pressure. When this gas dissolves, it creates carbonic acid, a weak acid responsible for the pleasant, prickly, and sometimes biting sensation you feel in your mouth. This process is what gives fizzy drinks their characteristic bubbles and effervescence.

Types of Carbonated Beverages

It is critical to distinguish between different types of carbonated beverages, as they have vastly different health profiles. While the carbonation process is the same, the added ingredients are what separate the good from the bad.

Plain Seltzer Water: Simply water and carbon dioxide, with no added ingredients. It is calorie-free and hydrating.
Sparkling Mineral Water: Sourced from a mineral spring and contains naturally occurring minerals, which can offer benefits like improved bone density. It may be naturally or artificially carbonated.
Club Soda: Seltzer water with added minerals, such as sodium bicarbonate and potassium sulfate, to enhance its flavor.
Flavored Sparkling Water: Plain carbonated water with added natural or artificial flavors. Depending on the brand, these can also contain added sugars, sweeteners, or citric acid, which increases their acidity.
Soda/Soft Drinks: Often contain large amounts of sugar, high fructose corn syrup, and phosphoric acid, making them highly acidic and calorie-dense.
Tonic Water: Contains quinine and added sugars or sweeteners, making it a less healthy option.

Impact on Dental Health

One of the most common concerns regarding carbonation is its effect on tooth enamel. This concern is often overblown, particularly for plain sparkling water, but it's valid for sugary and artificially flavored drinks.

The Real Culprit: Sugar and Added Acids

Soda: The combination of sugar and high acidity in sodas is a recipe for tooth decay. Oral bacteria feed on the sugar and produce acids, which, combined with the drink's inherent acidity (like phosphoric acid), aggressively erodes enamel.
Flavored Sparkling Water: While better than soda, flavored sparkling water can still be a concern if it contains citric acid for flavor. The lower pH level can contribute to enamel erosion over time.

Plain Sparkling Water vs. Still Water

Research has shown that plain carbonated water is significantly less erosive to tooth enamel than sugary sodas. A 2024 review in Healthline found that while plain sparkling water is slightly acidic, it is not significantly more harmful to teeth than plain water. Drinking with meals, using a straw, and rinsing with plain water afterward can further mitigate any minor risk.

Carbonation and Bone Health

There is a persistent myth that carbonation weakens bones and leads to osteoporosis. This myth likely stems from studies linking high cola consumption with lower bone mineral density in women.

Not All Carbonated Drinks Are Equal

Colas and Phosphoric Acid: The negative association with bone health is specific to dark colas, which contain phosphoric acid. This acid may interfere with calcium absorption and lead to its excretion, potentially weakening bones.
Plain Sparkling Water: Studies have found no evidence linking plain sparkling or mineral water to decreased bone density. In fact, sparkling mineral waters rich in calcium and magnesium may even have bone-boosting benefits.

Effects on Digestion and Bloating

For many, the most immediate effect of drinking carbonated beverages is on the digestive system. The carbon dioxide gas is released in the stomach, which can cause bloating and gas.

Aiding Digestion vs. Causing Discomfort

Bloating and Gas: For individuals with sensitive stomachs, irritable bowel syndrome (IBS), or gastroesophageal reflux disease (GERD), the trapped gas from carbonation can cause significant discomfort, bloating, and flare-ups.
Improved Digestion: Paradoxically, for some, carbonated water can actually aid digestion. It may help food move through the digestive tract and can increase feelings of fullness, which is beneficial for weight management.

Weight Management and Added Ingredients

When it comes to weight, the harm isn't in the bubbles themselves, but in what accompanies them. Plain carbonated water has zero calories and hydrates just as effectively as still water. Sugary sodas, however, are a major contributor to weight gain and obesity.

The Impact of Sugar

Empty Calories: Sugary carbonated drinks are a source of empty calories that provide no nutritional value and can lead to weight gain and blood sugar spikes.
Appetite Stimulation: Some animal studies suggest carbonated beverages can increase the hunger hormone ghrelin, potentially leading to increased food intake, though more research is needed in humans.

Artificial Sweeteners and Other Additives

Diet sodas, which contain artificial sweeteners, offer a low-calorie alternative but come with their own set of potential issues. Some studies suggest a link between artificial sweeteners and changes to the gut microbiome and metabolic function, though these effects are still being researched.

Carbonation vs. Additives: A Summary Table

To put it all in perspective, here's a comparison of common carbonated beverages and their primary health impacts.


Feature	Plain Sparkling Water	Sugary Soda	Flavored Sparkling Water	Dark Cola	Tonic Water
Hydration	Excellent	Poor	Excellent	Poor	Good
Dental Health	Minimal risk	High risk (sugar + acid)	Moderate risk (citric acid)	High risk (phosphoric acid)	High risk (sugar + acid)
Bone Health	No negative impact	Negative (due to sugar and acid)	No negative impact	Negative (phosphoric acid)	No negative impact
Digestion	Can aid or cause bloating	Can cause heartburn/bloating	Can aid or cause bloating	Can cause heartburn/bloating	Can aid or cause bloating
Calorie Count	Zero	High	Varies (check label)	High	High

Conclusion: The Final Verdict on Fizz

Ultimately, the question of whether carbonation is harmful comes down to context. The carbonation process itself, simply infusing water with CO2, is not detrimental to your health and poses no significant risk to your dental enamel or bone density. However, when carbonation is paired with large amounts of sugar, artificial sweeteners, and other acidic flavorings, as found in many soft drinks, the health risks skyrocket. Plain sparkling or mineral water is a perfectly healthy and hydrating alternative to still water, and can even offer some digestive benefits for certain individuals. To make the healthiest choice, always read the label and opt for pure, unsweetened options to get your fizz fix. For further reading, explore the health effects of sugary drinks from a reliable source like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

No, plain carbonated water is not bad for your bones. The myth likely originated from studies linking dark cola consumption to lower bone mineral density, an effect attributed to phosphoric acid, not carbonation. Plain sparkling water has not been shown to have a negative effect on bone health.

While the carbonic acid in sparkling water can be mildly acidic, it is significantly less harmful to teeth than sugary sodas. Studies show plain sparkling water poses minimal risk to enamel. For flavored versions, acidity is higher, so it's best to check the label and consume in moderation.

Yes, for some people, especially those with sensitive digestive systems or conditions like IBS and GERD, carbonated water can cause bloating, gas, and discomfort. The dissolved CO2 gas can lead to stomach pressure and trapped gas. If this happens to you, switching to still water might be best.

Plain carbonated water is calorie-free and can help with weight management by increasing feelings of fullness and replacing sugary sodas. The bubbles can promote a sense of satiety, which may help reduce overall calorie intake.

Yes, it is perfectly fine to drink plain sparkling water every day as long as you tolerate it well and it doesn't cause digestive issues. It is just as hydrating as regular water and provides a healthy alternative to sugary drinks.

Seltzer water is just plain carbonated water with no added minerals. Club soda, on the other hand, is seltzer water with added minerals like sodium bicarbonate and potassium sulfate, giving it a slightly different flavor.

For some individuals with acid reflux (GERD), carbonated beverages can exacerbate symptoms. The carbonation increases pressure in the stomach, which can push stomach acid into the esophagus more easily. If you have GERD, it may be beneficial to limit or avoid carbonated drinks.