Is Olipop or Poppi the Bad One?

October 9, 2025 •

3 min read

According to a 2024 Fortune report, both Poppi and Olipop were named among the fastest-growing brands, yet some consumers are questioning their true health benefits. This article tackles the debate head-on, answering: is Olipop or Poppi the bad one?

Quick Summary

An in-depth look at the differences between prebiotic soda brands Olipop and Poppi, examining their ingredients, health claims, taste profiles, and potential side effects. The analysis helps consumers make an informed choice based on their health goals and preferences.

Key Points

Prebiotic Fiber Source: Olipop contains significantly more fiber (up to 9g from various roots) than Poppi (about 2g from agave inulin).
Functional Ingredient: Poppi's signature ingredient is apple cider vinegar, while Olipop relies on its proprietary botanical and fiber blend.
Taste Profile: Poppi has a lighter, fruit-forward taste with an ACV tang, whereas Olipop tastes more like a traditional soda, though some find it has a medicinal aftertaste.
Health Claims Scrutiny: Poppi has faced a lawsuit for potentially misleading gut-health claims due to its low fiber content, settling for $8.9 million.
Digestive Sensitivity: The fiber in both, particularly the higher amount in Olipop, can cause gas and bloating for those with sensitive digestive systems or IBS.
A 'Better' Alternative: Both are healthier than traditional sugary sodas, but neither should be seen as a replacement for a diverse, whole-food diet for gut health.

Is One Prebiotic Soda Truly 'Bad' for You?

When consumers ask, "is Olipop or Poppi the bad one?", they are often looking for a clear villain in the world of healthier beverages. The reality is more nuanced; neither drink is inherently 'bad,' but they offer different nutritional profiles, ingredients, and potential effects. The choice depends heavily on individual health goals, dietary sensitivities, and taste preferences.

The Poppi Lawsuit: A Closer Look at the Controversy

One of the main reasons for suspicion around Poppi's health claims is a class-action lawsuit filed in June 2024. The suit alleges that Poppi's marketing about gut-health benefits was misleading because the product contains a negligible amount of prebiotic fiber—only about two grams per can from agave inulin. To achieve a potentially meaningful prebiotic dose, a person would have to consume more than four cans daily, which might negate any benefits due to the sugar content. In July 2025, Poppi agreed to an $8.9 million settlement, highlighting that consumers should scrutinize health claims.

Olipop vs. Poppi: A Head-to-Head Comparison

To properly evaluate the two, let's break down their key differences.


Feature	Olipop	Poppi
Prebiotic Source	Proprietary blend including cassava root, chicory root inulin, and Jerusalem artichoke inulin.	Agave inulin and cassava root fiber.
Fiber Content	Significantly higher, offering up to 9 grams per can.	Lower, with about 2 grams per can.
Distinguishing Ingredient	A blend of botanical extracts like marshmallow root and kudzu root.	Apple cider vinegar (ACV).
Sweetener(s)	Cassava root syrup and natural stevia leaf.	Organic cane sugar.
Calorie Count (approx.)	Up to 50 calories per can.	Up to 35 calories per can.
Taste Profile	Often described as sweeter and more reminiscent of traditional soda, though some report a medicinal aftertaste.	Lighter, fruit-forward flavors with a tang from the ACV.
Potential Downsides	High fiber content can cause gas and bloating for sensitive individuals.	Lawsuit controversy surrounding misleading gut-health claims due to minimal fiber.

What About the Ingredients and Real Health Benefits?

Both brands offer a lower-sugar, lower-calorie alternative to traditional soda, which is a definite positive. Their functional ingredients are where they differ most:

Olipop's high fiber content: With up to 9 grams of prebiotic fiber, Olipop provides a more substantial dose to nourish gut bacteria than Poppi. However, nutrition experts point out that consuming fiber from whole foods is still the best way to get fiber and its accompanying nutrients. The inulin fiber can also cause bloating or gas, especially for those with sensitive digestive systems or IBS.
Poppi's apple cider vinegar: Poppi's claim to fame is its inclusion of apple cider vinegar, which has some research suggesting it can help regulate blood sugar levels. The amount of ACV in a can is likely too small to provide significant benefits, but it contributes to Poppi's distinct, tangy flavor profile.

Navigating Personal Sensitivities and Preferences

The question of whether Olipop or Poppi is 'bad' often comes down to how your body reacts to its specific ingredients.

For sensitive guts: If you have irritable bowel syndrome (IBS) or a sensitive stomach, you may need to introduce these drinks slowly. The inulin in both products, especially the higher quantity in Olipop, can cause gas and bloating. Carbonation can also exacerbate digestive discomfort for some.
For sweetness preference: If you prefer a taste closer to classic soda without the artificial ingredients, Olipop's sweeter profile may appeal to you, though some find it a bit too sweet or artificial-tasting. If you enjoy a lighter, fruitier taste with a hint of vinegar, Poppi is likely the better choice.

Conclusion

Neither Olipop nor Poppi is the 'bad' one in a simple good-vs-evil sense; rather, they are two distinct prebiotic sodas catering to different tastes and health priorities. Poppi offers a lower-calorie option with a unique apple cider vinegar tang, though its minimal fiber content has drawn scrutiny and a recent lawsuit. Olipop provides a much higher fiber dose and a more traditional soda-like flavor, but its sweetness and high fiber can cause digestive issues for sensitive individuals. The best choice is a personal one, weighing your own taste preferences and tolerance for their specific functional ingredients. Remember, both are healthier alternatives to traditional sugary sodas, but they are not a cure-all for gut health, which is best supported by a balanced, whole-food-rich diet.

Frequently Asked Questions

Experts and dietitians suggest that the approximately two grams of prebiotic fiber in a can of Poppi is likely insufficient to provide a meaningful, long-term impact on gut health. The amount is minimal, especially when compared to fiber-rich whole foods.

While apple cider vinegar (ACV) has been linked to potential health benefits, the amount present in a can of Poppi is minimal. It is unclear if this small quantity provides any significant digestive or blood sugar benefits.

Yes, Olipop's higher fiber content (up to 9 grams per can) can cause gas and bloating, especially for individuals with sensitive digestive systems or those unaccustomed to high fiber intake. People with conditions like IBS may be particularly sensitive.

Yes, Poppi is generally considered a healthier alternative to regular soda because it contains significantly less sugar and fewer calories. For people seeking to reduce their sugar intake, it's a good alternative, even if its gut-health benefits are minimal.

Olipop is sweetened with a mix of cassava root syrup and stevia, which has no calories. Poppi uses organic cane sugar, which contributes a small amount of sugar (typically 5 grams or less) and calories per can.

Olipop generally aims for and is often described as having a taste profile closer to traditional soda, though some find it has a distinct aftertaste. Poppi offers a tangier, fruit-forward flavor, largely due to the apple cider vinegar.

No, you should not rely on either Olipop or Poppi as your primary source for gut health. Dietitians and nutritionists emphasize that whole foods rich in fiber and a balanced diet are the best way to support a healthy gut microbiome.