Is Poppi a Healthy Soda Alternative? The Definitive Guide

December 3, 2025 •

3 min read

According to a class-action lawsuit filed in 2024, the amount of prebiotic fiber in a single can of Poppi is 'too low to cause meaningful gut health benefits'. This critical fact prompts the crucial question: Is Poppi a healthy soda alternative?.

Quick Summary

This guide examines Poppi's nutritional profile, including its low sugar and calorie counts, apple cider vinegar content, and prebiotic claims. It details a recent lawsuit challenging its health benefits and compares it to traditional sodas and other healthy drink options. The article also addresses potential side effects and helps consumers make informed choices.

Key Points

Low Sugar, Not Sugar-Free: Each can contains 5g of sugar or less, making it a better option than traditional soda, but it is not sugar-free like other alternatives.
Minimal Prebiotics: A can of Poppi has only 2 grams of prebiotic fiber, which is likely not enough to provide significant gut health benefits compared to higher doses used in research.
Lawsuit Over Claims: A class-action lawsuit filed against Poppi alleged the company's gut health marketing was misleading due to the low prebiotic content.
Contains Apple Cider Vinegar: Each can includes a tablespoon of ACV, an ingredient associated with various health benefits, though its impact in this small amount is debatable.
Potential for Digestive Discomfort: For some, the prebiotic fiber and carbonation can cause side effects like bloating, gas, or cramping.
Healthier Than Sugary Soda: With fewer calories and sugar, Poppi is a healthier choice than regular soda, but it is not a cure-all health drink.
Consider the Alternatives: Other options like Olipop offer higher fiber content, while Zevia provides a zero-sugar choice.

Is Poppi Truly a Healthy Soda Alternative?

Poppi is marketed as a healthier soda option with apple cider vinegar and prebiotics. The company promotes its low sugar and calorie content as a key benefit over traditional sodas. However, recent legal challenges and expert opinions have questioned some of Poppi's prominent health claims.

The Nutritional Breakdown of a Poppi Soda

Compared to regular sugary sodas, Poppi has a better nutritional profile, with each 12-ounce can containing 5 grams of sugar or less and fewer than 25 calories. Poppi includes apple cider vinegar (about a tablespoon per can) and agave inulin, a prebiotic fiber. While ACV is linked to some health benefits, its impact in a small amount within a carbonated drink is not definitively proven. Similarly, the amount of prebiotic fiber (about 2 grams) may be too low for significant gut health benefits.

The Prebiotic Controversy and Lawsuit

A major point of contention is Poppi's prebiotic claims. A 2024 class-action lawsuit alleged that the company misrepresented its sodas as "gut healthy". The lawsuit argued that the 2 grams of prebiotic inulin per can is not enough to deliver the advertised benefits. Many gut health studies utilize higher doses of prebiotics, often 4 grams or more. A settlement was reached in 2025 where Poppi's parent company agreed to pay $8.9 million without admitting fault, highlighting the scrutiny of the brand's health assertions.

Potential Side Effects of Prebiotic Sodas

Even with lower sugar, prebiotic sodas like Poppi can cause digestive issues, particularly for those with sensitive stomachs or conditions like IBS. The prebiotic fiber inulin can ferment in the gut, potentially leading to bloating, gas, abdominal cramping, or loose stools. Some individuals may also experience nausea from the apple cider vinegar content.

Comparison Table: Poppi vs. The Competition

Comparing Poppi to other drinks helps understand its position in the market.


Feature	Poppi	Olipop	Zevia	Regular Soda	Water	Kombucha
Calories (per 12oz)	<25	35-50	0	~150	0	Varies (often ~50-70)
Sugar (per 12oz)	<5g	2-5g	0g	~39g	0g	Varies (often 5-15g)
Sweeteners	Cane Sugar, Stevia, Inulin	Cassava Root Fiber, Stevia	Stevia	High Fructose Corn Syrup	None	Sugar, Fruit
Key Functional Ingredient	Apple Cider Vinegar, Agave Inulin	Fiber Blend (Cassava Root Fiber, Chicory Root)	None	None	None	Live Probiotics
Prebiotic Content	2g per can	9g per can	0g	0g	0g	Varies (often low)
Main Benefit	Lower sugar, minimal prebiotics	Higher fiber, prebiotics	Zero sugar/calories	Flavor, familiarity	Hydration	Probiotics

Poppi offers less sugar than traditional soda but less prebiotic fiber than alternatives like Olipop. Zevia provides a zero-sugar option, while kombucha contains probiotics. Water remains the ideal choice for hydration.

Making an Informed Decision

Poppi can be a healthier alternative to sugary sodas due to its lower sugar and calorie counts. If reducing sugar intake is the primary goal, Poppi can be a good choice. However, it is not a significant source of health benefits, and its low prebiotic content is unlikely to dramatically improve gut health. A diet rich in whole foods is more effective for digestive wellness. Poppi is best viewed as an occasional drink rather than a functional health beverage.

This article is for informational purposes only and does not constitute medical advice. For personalized health recommendations, consult a healthcare professional.

The Final Verdict: Is Poppi Good for You?

While Poppi is a lower-sugar, lower-calorie option compared to traditional soda, its limited prebiotic content means it’s not the digestive health powerhouse its marketing suggests. As part of a balanced diet, it can be a satisfying treat to help reduce sugar intake. However, those seeking significant gut health benefits are better off focusing on high-fiber whole foods.

Frequently Asked Questions

A can of Poppi contains about 2 grams of prebiotic agave inulin, which is considered too low by experts and in a recent lawsuit to provide significant gut health benefits. Most scientific studies on prebiotics use higher dosages, typically 4 grams or more.

Yes, some people, particularly those with sensitive digestive tracts or IBS, may experience bloating, gas, or stomach cramps due to the prebiotic fiber and carbonation. The apple cider vinegar can also cause nausea in some individuals.

Poppi is sweetened with a combination of organic cane sugar, agave inulin, and stevia leaf extract, which is a plant-based, non-nutritive sweetener.

While Poppi is lower in sugar and calories than regular soda, it is not a weight-loss solution on its own. Replacing high-sugar beverages with Poppi can assist with weight management as part of a balanced diet and exercise program.

Olipop generally contains significantly more prebiotic fiber per can (around 9g) than Poppi (around 2g). Both offer low-sugar alternatives to traditional soda, but Olipop may offer more meaningful prebiotic benefits.

Poppi is a better choice than traditional sugary soda due to its lower sugar and calorie content. However, the claims of it being a powerful gut-health beverage are largely unproven by scientific evidence, leading to a class-action lawsuit over misleading claims.

Poppi is generally considered safe for pregnant women in moderation, but it's always best to consult a healthcare provider before adding new beverages to your diet. Due to the apple cider vinegar, limiting consumption for children is also wise.

A class-action lawsuit challenging Poppi's marketing claims regarding its prebiotic benefits was settled in 2025. Poppi's parent company agreed to an $8.9 million settlement without admitting wrongdoing.