Nutrition Diet: How many poppis should you drink a day?

October 9, 2025 •

4 min read

While marketed as a gut-healthy alternative, Poppi soda contains only 2-3 grams of prebiotic fiber per can, which is often cited as insufficient for significant health benefits. Given this, how many poppis should you drink a day to enjoy its flavor without misguided expectations? The answer lies in understanding moderation and managing expectations.

Quick Summary

For most, enjoying one Poppi per day is fine, though more is generally not recommended due to limited prebiotic fiber and potential side effects. These drinks are best viewed as a lower-sugar soda replacement rather than a powerful health elixir for your nutrition diet.

Key Points

Moderation is Key: One can of Poppi per day is generally safe and recommended by experts for most healthy adults.
Minimal Prebiotic Impact: The prebiotic fiber (inulin) content is too low to provide significant gut health benefits, despite marketing claims.
Start Slowly: Individuals with sensitive stomachs or IBS should introduce Poppi gradually to avoid potential digestive issues like gas and bloating.
Not a Health Elixir: View Poppi as a lower-sugar alternative to conventional soda, not as a primary vehicle for improving gut health.
Prioritize Whole Foods: The best source of fiber and prebiotics comes from a diverse diet rich in whole foods like fruits, vegetables, and legumes, not from a single beverage.
Be Mindful of Sugar: Even with low sugar, drinking multiple cans to achieve a higher prebiotic dose can lead to excessive added sugar intake.

What is Poppi soda and its health claims?

Poppi is a prebiotic soda that has gained immense popularity as a healthier alternative to traditional sugary soft drinks. Marketed as a "better-for-you" beverage, it combines fruit juice, apple cider vinegar, and prebiotics derived from agave inulin and cassava root fiber. The primary health claims revolve around improving gut health, supporting digestion, and boosting immunity. While the company highlights its low sugar and calorie content (5g or less and under 35 calories per can), recent lawsuits have challenged the validity of its gut health benefits, suggesting that the amount of prebiotics is too low to have a meaningful effect. This has led many consumers to question the best way to incorporate this trendy drink into a balanced nutrition diet.

Expert advice on Poppi consumption

Nutrition experts generally agree that consuming Poppi in moderation is safe for most healthy adults, particularly when used as a replacement for high-sugar sodas. Registered dietitians often suggest limiting consumption to about one can per day. This recommendation accounts for its low, but still present, sugar content and the fact that its effectiveness for gut health is minimal. The prebiotic fiber (agave inulin) in a single can of Poppi (typically 2-3g) is well below the 5g daily intake recommended by the International Scientific Association for Probiotics and Prebiotics (ISAPP) for noticeable benefits. A consumer would need to drink more than four cans to reach this amount, which would also result in a significant intake of added sugar, potentially offsetting any prebiotic advantages.

Potential side effects and considerations

While a single can of Poppi is unlikely to cause adverse effects for most people, it's crucial to be aware of the ingredients and their potential impact. The main prebiotic fiber, agave inulin, can cause digestive distress in some individuals, especially those with sensitive stomachs or irritable bowel syndrome (IBS). Starting with a small amount and observing your body's reaction is a sensible approach. Potential side effects from excessive inulin intake include:

Bloating and gas
Abdominal cramping
Nausea, particularly when consumed on an empty stomach due to the apple cider vinegar
Diarrhea or loose stools

These symptoms can be heightened for people who aren't accustomed to a high-fiber diet. For those with pre-existing digestive conditions, it is best to consult a healthcare provider before making Poppi a regular part of your diet.

A better-for-you soda, not a health cure-all

Poppi is best viewed as a transitional beverage for those trying to reduce their traditional soda intake, not as a primary source of health benefits. The most robust way to improve gut health and fiber intake remains a diverse diet rich in whole foods. This includes fruits, vegetables, legumes, whole grains, nuts, and seeds, which provide a broader spectrum of nutrients beyond just prebiotics. Relying on a single drink for gut health overlooks the importance of a holistic approach to nutrition.

Poppi vs. Olipop vs. Traditional Soda: A comparison


Feature	Poppi	Olipop	Traditional Soda
Calories	~25-30 calories	~35-50 calories	~150 calories
Prebiotic Fiber	2-3 grams	9 grams	0 grams
Added Sugar	4-5 grams or less	2-5 grams or less	Up to 39 grams
Key Ingredients	Apple cider vinegar, agave inulin	Cassava root, chicory root	High fructose corn syrup
Digestive Effect	Minor prebiotic support; potential bloating	More fiber content; potential digestive adjustment	No fiber; can negatively impact gut bacteria

The bottom line: How to fit Poppi into your nutrition diet

Incorporating Poppi into your routine depends entirely on your individual health goals and tolerance. If you're seeking a tasty, low-sugar replacement for your soda habit, one can per day is a perfectly reasonable approach. However, if your main goal is to significantly improve gut health, remember that the prebiotic content in Poppi is limited and should not replace a diverse diet rich in fiber from whole food sources. For comprehensive gut health support, consider other sources of prebiotics and probiotics. For further reading on this topic, Healthline offers insightful articles on prebiotic sodas.

Conclusion

In summary, for those asking how many poppis should you drink a day, the general recommendation from nutrition experts is to stick to one can per day. This allows you to enjoy the flavor and the drink as a healthier soda alternative without overconsuming sugar or experiencing potential digestive side effects from the inulin. It is crucial to manage your expectations, as Poppi is not a miracle drink for gut health. A truly healthy diet incorporates a wide variety of whole foods, and while Poppi can be a small part of that, it's not a shortcut to better digestive wellness.

Frequently Asked Questions

Yes, for most people, it is generally considered safe to drink one Poppi a day in moderation, especially as a healthier alternative to sugary sodas.

No, it is unlikely. Poppi contains a very low amount of prebiotic fiber (2-3g), which is often insufficient to provide meaningful gut health benefits.

Yes. The prebiotic fiber (inulin) and carbonation in Poppi can cause bloating and gas, especially for those with sensitive digestive systems or when consumed in large quantities.

Olipop generally contains a higher amount of prebiotic fiber (9g) per can compared to Poppi (2-3g), potentially offering more gut health support, although both are considered better than traditional soda.

The most effective way to consume prebiotics is by eating a variety of whole foods, such as garlic, onions, asparagus, bananas, and whole grains, as part of a balanced diet.

Poppi is often considered a healthier option than diet sodas because it uses natural sweeteners and contains no artificial flavors, but diet soda has no sugar or calories.

Poppi is safe for most healthy people. However, individuals with severe illness, weakened immune systems, or specific digestive issues like IBS should consult a doctor before consuming prebiotic drinks.