Can I drink Poppi soda daily? What the experts say

December 15, 2025 •

4 min read

While Poppi sodas boast significantly less sugar than traditional sodas, the question remains: Can I drink Poppi soda daily for gut health without adverse effects? Dietitians weigh in on the pros, cons, and potential side effects.

Quick Summary

A daily Poppi is generally safe in moderation for most people, though gut health benefits are debated due to low prebiotic fiber content. Potential side effects like bloating and gas can occur.

Key Points

Moderation is key: One can of Poppi daily is generally safe for most healthy adults but should not be relied on for significant gut health improvements.
Limited prebiotic benefits: A single can of Poppi contains only 2g of fiber, an amount considered too low by experts to provide meaningful prebiotic effects.
Potential side effects: Some people, especially those with sensitive digestive systems, may experience bloating, gas, or cramping due to the fiber content.
Better than regular soda: Poppi is a healthier alternative to sugary sodas, offering fewer calories and less sugar, but it is not a replacement for a balanced diet.
Source fiber from whole foods: For real and significant gut health benefits, a diet rich in fruits, vegetables, and whole grains is far more effective than relying on prebiotic sodas.
Added sugars and sweeteners: While low, the small amounts of added sugar and stevia can accumulate, potentially reinforcing sweet cravings and affecting the gut microbiome balance.

What is Poppi Soda?

Poppi is a popular prebiotic soda marketed as a healthier alternative to traditional sugary drinks. It contains fruit juice, apple cider vinegar, and the prebiotic fiber agave inulin. Poppi has less sugar and fewer calories than regular sodas.

Is a Poppi a Day Good for You?

Drinking one can of Poppi per day is generally considered safe for most people as part of a balanced diet. Its lower sugar content makes it a better choice than many traditional sodas. However, experts caution that Poppi is not a significant source of prebiotics and its gut health benefits are often exaggerated in marketing.

The Truth About Prebiotic Content

A can of Poppi contains 2 grams of dietary fiber from agave inulin. The International Scientific Association for Prebiotics and Probiotics (ISAPP) recommends at least 5 grams daily for noticeable prebiotic effects. Achieving this level with Poppi would require drinking more than four cans daily, also increasing sugar intake. Most research supporting prebiotic benefits uses doses of at least 4 grams daily. For optimal gut health, dietitians recommend whole foods as primary fiber sources.

Sugar and Sweeteners

Poppi contains about 4 to 5 grams of sugar per can, depending on the flavor. While low, daily consumption of even small amounts of added sugar can accumulate. Some flavors also contain stevia. Critics suggest low-calorie sweeteners might perpetuate sweet cravings. The sugar in Poppi could potentially feed unhealthy gut bacteria, potentially counteracting some prebiotic benefits if consumed excessively.

Apple Cider Vinegar Benefits

Poppi also includes apple cider vinegar (ACV). While ACV has traditional uses and some studies suggest potential benefits for blood sugar and digestion, the research is limited and often inconclusive. The amount of ACV in a single can of Poppi is likely too small to provide significant health benefits.

Potential Side Effects of Daily Poppi Intake

While generally well-tolerated, some individuals may experience side effects, especially if their digestive system is sensitive or unaccustomed to fiber. These can include:

Bloating and Gas: Fermentation of prebiotic fibers like inulin can cause gas, leading to bloating.
Abdominal Cramping: Sudden increases in prebiotic intake can cause stomach cramps in some individuals.
Diarrhea or Loose Stools: A rapid increase in fiber can alter bowel movements.
Nausea: The apple cider vinegar might cause nausea for some, especially on an empty stomach.

Comparison: Poppi vs. Other Beverages

This table outlines the key differences between Poppi and other common beverage choices.


Feature	Poppi	Traditional Sugary Soda	Olipop (Other Prebiotic Soda)
Sugar Content	4-5g per can	Up to 39g per can	2-5g per can
Calories	< 25 calories	~150 calories	35-45 calories
Fiber Content	2g per can	None	Up to 9g per can
Prebiotic Source	Agave Inulin, Cassava Root Fiber	None	Chicory Root, Kudzu Root, Cassava Root
Added Ingredients	Apple cider vinegar, Stevia	High Fructose Corn Syrup	Natural flavors, Stevia
Gut Health Claims	Debated due to low fiber dose	None	More fiber content, potentially stronger benefits

How to Incorporate Prebiotics into Your Diet Healthily

For more significant gut health benefits, experts recommend focusing on whole foods rich in prebiotics.

Eat whole foods: Good natural sources include bananas, garlic, onions, asparagus, whole grains, and legumes.
Increase intake gradually: Introduce prebiotics slowly to allow your digestive system to adjust and avoid discomfort.
Read labels: Compare prebiotic fiber content to added sugar when choosing prebiotic products.
Stay hydrated: Drink plenty of water when increasing fiber intake to aid digestion.

Who Should Be Cautious About Drinking Poppi?

Certain individuals should be cautious or consult a healthcare provider before drinking Poppi daily.

Individuals with IBS or IBD: The inulin in Poppi is a high-FODMAP ingredient that may worsen symptoms in those with IBS or IBD.
Those with pre-existing digestive conditions: Anyone with chronic constipation or diarrhea should increase fiber intake gradually under medical guidance.
Individuals with allergies: Those sensitive to plants in the daisy family (like ragweed) could have a reaction to some plant fibers.
Pregnant or breastfeeding women: Consult a doctor before making Poppi a daily habit during pregnancy or breastfeeding.

Conclusion: Moderation is Key

Drinking Poppi daily is generally safe for most healthy adults, but its impact on gut health is limited. It's a healthier alternative to sugary sodas due to lower sugar and calories, but the prebiotic fiber content in a single can is likely insufficient for significant gut benefits. Achieving true gut health is best done through a balanced diet rich in whole-food fiber sources. Poppi is best enjoyed as an occasional treat. Listen to your body and moderate intake, especially if you experience digestive discomfort. For more information on prebiotics, consult a health professional or read recent scientific reviews.

Frequently Asked Questions

Poppi contains a small amount of prebiotic fiber from agave inulin, which feeds good gut bacteria. However, experts and a recent lawsuit suggest the amount (2g per can) is too low to provide meaningful gut health benefits from one can alone.

For most people, drinking one can of Poppi per day in moderation is safe. It is a healthier alternative to high-sugar sodas, but you should not expect significant health benefits from daily consumption alone.

Common side effects, particularly for those with sensitive digestive systems or those who consume too much fiber too quickly, include bloating, gas, abdominal cramping, and potential changes in bowel movements.

While Poppi is a good low-sugar option, other prebiotic sodas like Olipop contain a significantly higher amount of fiber per can (up to 9g), which may offer more potent prebiotic effects.

People with IBS should be cautious. Poppi contains agave inulin, a high-FODMAP ingredient that can trigger or worsen symptoms like bloating, gas, and discomfort. It's best to consult a doctor before consuming.

No, Poppi does not use artificial sweeteners. It is sweetened with organic cane sugar, fruit juice, and stevia leaf extract.

Poppi is low in calories and sugar, making it a better alternative to traditional sugary sodas for weight management. However, it is not a weight loss tool on its own and should be part of a healthy, whole-food diet.