Are Poppi sodas actually healthy? A nutrition diet deep dive

October 18, 2025 •

3 min read

Compared to traditional sodas containing up to 39 grams of sugar, Poppi typically has 5 grams or less, making it a lower-sugar alternative. But with recent lawsuits challenging its claims, many wonder: are Poppi sodas actually healthy, especially for a dedicated nutrition diet?

Quick Summary

Poppi is a lower-sugar, low-calorie soda alternative with apple cider vinegar and agave inulin. It's healthier than traditional soda, but its advertised gut health benefits are debatable due to low prebiotic content.

Key Points

Healthier than Regular Soda: Poppi contains significantly less sugar (5g or less) and fewer calories (25 or less) than a conventional soda, making it a better alternative for those reducing sugar intake.
Prebiotic Claims Questioned: With only 2 grams of prebiotic fiber (agave inulin) per can, the amount is likely insufficient to provide the meaningful gut health benefits advertised and is considerably lower than research-backed doses.
Ingredients Have Potential Benefits: Poppi includes apple cider vinegar, which has been associated with aiding digestion and blood sugar regulation, though more scientific evidence is needed to confirm efficacy.
Potential Digestive Side Effects: The agave inulin in Poppi can cause digestive issues like bloating, gas, and cramping, especially for those with sensitive stomachs or conditions like IBS.
Not a Cure-All: Poppi is not a magic health tonic; for true and significant gut health improvements, whole foods rich in fiber are a far superior choice over beverages.
Enjoy in Moderation: While a better option than high-sugar sodas, Poppi should be consumed in moderation due to its sugar content, potential side effects, and acidic properties from ACV.

What is Poppi Soda?

Poppi soda was created by a husband-and-wife duo seeking a healthier alternative to sugary soft drinks. Marketed as a prebiotic soda with 'gut-healthy' benefits, Poppi is made with sparkling water, real fruit juice, apple cider vinegar (ACV), and agave inulin. It's known for its low sugar and calorie content compared to conventional sodas. The brand gained popularity after appearing on 'Shark Tank' and through a strong social media presence.

Poppi vs. Traditional Soda: A Nutritional Comparison

Comparing Poppi to traditional soda reveals significant differences, mainly in sugar and calorie content. The table below shows a comparison between Poppi's Classic Cola and a typical regular cola.


Nutrient (per 12oz can)	Poppi Classic Cola	Regular Cola
Calories	25	140-150
Total Sugar	5 grams	39-41 grams
Prebiotic Fiber	2 grams (Agave Inulin)	0 grams
Key Ingredients	Apple Cider Vinegar, Agave Inulin	High Fructose Corn Syrup
Artificial Flavors	No	Yes

The lower sugar content makes Poppi a better option for reducing sugar intake, but its overall healthiness involves more than just this difference.

The Science Behind Poppi's Ingredients

Poppi's marketing highlights apple cider vinegar and agave inulin for their functional benefits.

Apple Cider Vinegar (ACV): ACV contains acetic acid and is associated with potential health benefits. These include possible assistance with blood sugar regulation and appetite suppression, though more research is needed to confirm these effects. Historically used for digestion and immunity, scientific evidence supporting its broad efficacy is limited.

Agave Inulin (Prebiotic Fiber): Prebiotics like agave inulin feed beneficial gut bacteria. However, the 2 grams of inulin in a can of Poppi is likely insufficient to provide significant benefits, according to research and a class-action lawsuit. Studies showing meaningful prebiotic benefits often use higher doses (4 grams or more).

The Gut Health Debate: Are Poppi's Prebiotics Enough?

The efficacy of Poppi for gut health is under scrutiny. Experts and a lawsuit contend that the 2-gram serving of agave inulin is not enough for significant prebiotic benefits. The lawsuit suggests that consuming enough Poppi for benefits would lead to excessive sugar intake. {Link: TODAY https://www.today.com/health/diet-fitness/is-poppi-good-for-you-rcna156765} and other dietitians emphasize that whole foods are the most effective source of prebiotics for a wider range of nutrients.

Better sources of prebiotics include fruits, vegetables, legumes, whole grains, and fermented foods like kombucha. You can visit the {Link: Center for Science in the Public Interest https://www.cspi.org/article/can-sodas-help-your-gut-health} for more insights on gut-health claims in beverages.

Potential Side Effects and Considerations

While a healthier choice than traditional soda, Poppi can have downsides. The inulin fiber may cause digestive discomfort in some, particularly those with IBS or those new to high-fiber diets. Common side effects can include bloating, gas, stomach cramping, or loose stools. The acidity of ACV can also potentially harm tooth enamel with frequent consumption. Enjoying Poppi in moderation is recommended for both digestive and dental health.

Healthier Alternatives to Poppi

For potentially superior health benefits, especially for gut health, consider these alternatives: Kombucha (a fermented tea rich in probiotics), Water Kefir (a low-calorie, dairy-free probiotic beverage), Flavored Seltzer or Infused Water (sugar and calorie-free hydration), or Olipop (another prebiotic soda brand with a potentially higher fiber content and diverse plant-based fibers).

Conclusion: The Bottom Line on Poppi's Health Claims

Regarding the question, are Poppi sodas actually healthy? Poppi is a healthier option than traditional high-sugar sodas due to its lower sugar and calorie content. It is best categorized as a better-for-you soda alternative for moderate enjoyment within a balanced diet. However, its promotion as a powerful gut health drink is likely an exaggeration due to the limited amount of prebiotic fiber. Whole foods are considered a more effective source of dietary fiber and gut-supporting nutrients.

Frequently Asked Questions

There is a limited amount of prebiotic fiber in Poppi soda (2 grams of agave inulin per can), which may not be enough to provide meaningful or noticeable gut health benefits for most people. Whole food sources are more effective.

Apple cider vinegar in Poppi may offer potential benefits like blood sugar regulation and appetite suppression, but more scientific evidence is needed to confirm its effects when consumed in this form. The acidity could also affect dental enamel.

Some individuals may experience digestive issues like bloating, gas, cramping, or loose stools due to the agave inulin fiber, especially if they are sensitive to prebiotics or have conditions like IBS.

Yes, Poppi is a healthier alternative to regular soda as it contains significantly less sugar and fewer calories. It is a better choice for those looking to reduce their intake of traditional sugary drinks.

Yes, a class-action lawsuit has been filed against Poppi, alleging that its 'gut-healthy' claims are misleading because the amount of prebiotic fiber is insufficient to deliver the promised benefits.

For more substantial gut health support, superior options include whole foods high in fiber like fruits, vegetables, and legumes, as well as beverages like kombucha or kefir.

People with IBS or sensitive digestive systems should approach Poppi with caution. The inulin fiber can exacerbate symptoms such as gas and bloating. It is recommended to consult a healthcare provider.