Finding a High-Fiber Option: What Soda Has High Fiber?

The market for gut-healthy products is booming, and this includes the recent proliferation of sodas fortified with dietary fiber. If you're wondering what soda has high fiber?, you'll find that several modern brands offer a fizzy, flavorful alternative to conventional sugary sodas by incorporating prebiotics to support digestive health.

Quick Summary

An analysis of the growing market for prebiotic soda shows that brands like Olipop, Poppi, and Pepsi Prebiotic offer functional ingredients like fiber. While a healthier alternative to sugary drinks, they are not a substitute for fiber from whole foods and should be consumed in moderation.

Key Points

• Prebiotic Sodas are Key: Modern prebiotic sodas, like Olipop and Poppi, are the primary answer to what soda has high fiber, as they add functional fibers to support gut health.

• Fiber Content Varies Widely: Brands differ significantly in fiber content, ranging from 2g (Poppi) to 9g (Olipop) per can.

• Not a Whole-Food Replacement: These sodas are best viewed as a healthier alternative or supplement, not a substitute for fiber from a balanced diet of fruits, vegetables, and whole grains.

• Watch for Digestive Effects: High-fiber intake, especially from inulin, can cause gas and bloating in some people, so it's wise to start in moderation.

• Major Brands are Joining In: Beverage giants like PepsiCo and Coca-Cola are entering the prebiotic soda market, a sign of its mainstream growth.

The Shift Towards Functional Fibers in Fizzy Drinks

For years, soda has been synonymous with high sugar content and empty calories. However, a significant shift in consumer preferences towards wellness and gut health has led to the rise of functional beverages. This has opened a new category for fizzy drinks that actively market added ingredients like prebiotics and probiotics. The goal is to provide the familiar and satisfying experience of a carbonated drink with some potential health benefits, primarily through boosting fiber intake.

Unlike traditional sodas that are often devoid of nutritional value, these newer high-fiber options aim to nourish the gut microbiome. Prebiotics are a type of dietary fiber that feeds the beneficial bacteria in your gut, and their inclusion is a key feature of many of these products. This evolution in the beverage industry reflects a broader trend of consumers seeking out cleaner labels and products that combine enjoyment with wellness.

Leading Brands of High-Fiber Soda

Several brands now compete in the high-fiber soda space, each with its unique blend of ingredients and fiber content.

Olipop

Olipop is one of the most prominent names in the prebiotic soda market, widely recognized for its impressive fiber content. Each can can contain up to 9 grams of prebiotic fiber, which is a substantial amount for a single beverage serving. The fiber is sourced from a proprietary blend of botanicals called OLISMART, which includes cassava root fiber, chicory root inulin, and Jerusalem artichoke inulin. Available in a wide array of classic and fruit-forward flavors, Olipop is a popular choice for those looking to maximize their fiber from a soda.

Poppi

Another popular brand frequently seen in grocery stores is Poppi. Poppi generally offers a lower dose of prebiotic fiber, typically around 2 to 3 grams per can, derived primarily from agave inulin. Poppi also incorporates apple cider vinegar, a component sometimes used to aid digestion. It is often marketed as a healthier alternative for traditional soda enthusiasts, though its fiber content is modest compared to some competitors.

Pepsi Prebiotic Cola & Simply Pop

Major beverage giants are also entering the functional soda market. In 2025, PepsiCo announced the launch of its Pepsi Prebiotic Cola, which contains 3 grams of prebiotic fiber from cane sugar, with a full rollout planned for 2026. Meanwhile, Coca-Cola Co. has introduced Simply Pop, a prebiotic soda featuring 6 grams of fiber per can from non-GMO sources. These launches signal a mainstream adoption of fiber-fortified soft drinks.

Wildwonder

For those seeking a drink with both prebiotics and probiotics, Wildwonder offers a unique option. Containing 5 grams of fiber per can, it also includes a billion CFUs of Bacillus subtilis probiotic. This makes it a multi-functional beverage for gut health, though its flavor profile is generally lighter and less sweet than traditional soda.

Coca-Cola Plus (International)

An earlier example of a fiber-infused soda is Coca-Cola Plus, developed and launched in Japan in 2017. It contains 5 grams of dietary fiber in the form of indigestible dextrin. This product highlights the international trend of fortifying common drinks with functional ingredients, though it is not widely available in all markets.

High-Fiber Soda Comparison Table

Brand	Fiber per Can	Fiber Source(s)	Other Noteworthy Features
Olipop	Up to 9g	OLISMART blend (cassava root fiber, chicory root inulin, etc.)	Wide variety of flavors; often considered the highest fiber option.
Poppi	2-3g	Agave inulin	Includes apple cider vinegar; modest fiber content.
Wildwonder	5g	Jerusalem artichoke, chicory root inulin	Contains both prebiotics and probiotics.
Pepsi Prebiotic Cola	3g	Prebiotic fiber derived from cane sugar	New market entry from a major brand.
Simply Pop	6g	Non-GMO prebiotic fiber	New market entry from a major brand; also fortified with zinc and vitamin C.

Are High-Fiber Sodas Truly Healthy?

While high-fiber sodas can be a healthier alternative to traditional sugary drinks, they are not a magic solution for gut health. Experts emphasize that a diet rich in whole plant foods—like fruits, vegetables, and whole grains—remains the best source of fiber. High-fiber sodas should be considered a supplement or a better treat, rather than the primary source of your daily fiber intake.

There are also a few considerations when consuming prebiotic sodas. For individuals with sensitive digestive systems, particularly those with conditions like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), the added fiber—especially inulin—might cause gas and bloating. Starting slowly with a single can and monitoring your body's response is a good strategy.

How to Incorporate High-Fiber Sodas into Your Diet

• Read the Label: Pay close attention to the specific fiber source, sugar content, and overall calories. Some brands are very low in sugar, while others may contain more.
• Embrace Moderation: While an improvement over conventional sodas, these drinks are not a replacement for water or a balanced, whole-food diet. One can a day is often recommended.
• Pair with Meals: Drinking a high-fiber soda with a meal can help moderate blood sugar and fat absorption, an effect noted in products like Coca-Cola Plus.
• Check for Artificial Sweeteners: If you are sensitive to artificial sweeteners like stevia or erythritol, check the ingredient list, as many prebiotic sodas use them to keep calorie and sugar counts low.
• Focus on Whole Foods: Always prioritize fiber from natural sources like fruits, vegetables, and whole grains. Use prebiotic sodas as an occasional, gut-friendly indulgence rather than a dietary staple.

Conclusion

For those seeking an answer to "What soda has high fiber?", the growing market for prebiotic sodas provides several compelling options. Brands like Olipop, Poppi, Wildwonder, and new contenders from Pepsi and Coca-Cola are leading the charge, offering drinks with added dietary fiber to support gut health. While a significant step up from traditional soft drinks, it's essential to remember that these are functional supplements, not substitutes for a balanced diet rich in whole-food fiber sources. Consuming them in moderation and being mindful of your body's response will allow you to enjoy their benefits without potential digestive discomfort.

A list of high-fiber soda options

• Olipop: A leading brand with up to 9g of prebiotic fiber per can, sourced from botanicals like chicory root and cassava fiber.
• Poppi: Offers a lower dose of 2-3g of fiber per can, alongside apple cider vinegar for a unique taste.
• Pepsi Prebiotic Cola: A new product from PepsiCo containing 3g of prebiotic fiber.
• Simply Pop: A Coca-Cola brand entry that provides 6g of non-GMO prebiotic fiber per can.
• Wildwonder: A functional drink that includes both 5g of prebiotics and 1 billion CFUs of probiotics.
• Coca-Cola Plus (Japanese market): A past option that included 5g of dextrin, a form of dietary fiber.
• Hip Pop (UK market): Provides 5g of plant-based fiber per can with no added sugar.

Frequently Asked Questions

What soda brand has the most fiber?

Olipop is known for having one of the highest fiber contents among popular prebiotic sodas, with up to 9 grams per can, depending on the flavor.

Is prebiotic soda a good source of fiber?

Prebiotic soda can contribute to your daily fiber intake, but it is not considered the best source. Nutrition experts recommend getting most of your fiber from whole plant foods like vegetables, fruits, and whole grains.

Can high-fiber soda cause bloating?

Yes, for some people, especially those unaccustomed to high fiber diets or with sensitive digestive systems, the inulin or other prebiotic fibers in these sodas can cause gas and bloating.

What are prebiotics in high-fiber soda?

Prebiotics are non-digestible dietary fibers that act as food for the beneficial bacteria in your gut. Common sources used in sodas include inulin from chicory root or agave, and fiber from cassava root.

How do prebiotic sodas compare to kombucha?

Prebiotic sodas contain added fiber to feed your gut bacteria, while kombucha is a fermented tea that contains live bacteria, or probiotics. Some brands like Wildwonder contain both.

Are there any side effects of drinking high-fiber soda?

Potential side effects include gas and bloating, especially when first introduced to the diet or consumed in large quantities. Those with existing gut health issues like IBS should consult a doctor.

Is Pepsi Prebiotic Cola a high-fiber soda?

Yes, Pepsi Prebiotic Cola, launched in 2025, contains 3 grams of prebiotic fiber per serving. It is part of the growing trend of functional soft drinks.