The rise of prebiotic sodas offers a tantalizing alternative for those seeking the fizz and flavor of soda without the excessive sugar and calories. Poppi and Olipop are two leading brands in this space, but they take different approaches to promoting gut health, and their nutritional stats reflect that. Choosing the 'healthier' option depends on what health benefits you prioritize, such as higher fiber intake or lower calories.
Poppi: The Low-Calorie, ACV-Infused Option
Poppi's claim to fame is its inclusion of apple cider vinegar (ACV), an ingredient long touted for digestive benefits and potential blood sugar regulation. Poppi is often a favorite among those seeking a lower-calorie and lower-sugar option to replace traditional soda.
Key Ingredients and Benefits
- Apple Cider Vinegar (ACV): The primary functional ingredient, which some research suggests may aid digestion and manage blood sugar levels, though the amount in a single can is minimal.
- Prebiotic Fiber: Poppi contains a relatively small amount of prebiotic fiber (typically 2-3 grams) sourced from agave inulin and cassava root fiber. This dose is significantly lower than what is often used in studies demonstrating meaningful gut health improvements.
- Sweeteners: A combination of organic cane sugar and stevia extract provides sweetness, with most flavors containing 3-5 grams of sugar per can.
Taste Profile and Considerations
Many consumers prefer Poppi's taste, describing it as more balanced and closer to traditional soda, with a wider appeal. However, a recent class-action lawsuit settled in 2025 challenged the company's marketing claims that its products were “gut healthy” and could improve gut health, citing insufficient prebiotic fiber content. While still a lower-sugar alternative to conventional soda, its functional health benefits are less substantiated compared to its competitor.
Olipop: The High-Fiber, Botanical Blend
Olipop differentiates itself with its proprietary Olismart blend, a robust mix of prebiotic fibers and botanicals designed to nourish the gut microbiome. With 6-9 grams of fiber per can, Olipop is the clear winner for anyone whose main goal is to significantly increase their fiber intake.
Key Ingredients and Benefits
- Olismart Blend: This complex blend includes fiber from sources like chicory root, Jerusalem artichoke, and cassava root, along with botanical extracts like kudzu root and marshmallow root. This diverse fiber content is what provides the prebiotic effects that feed beneficial gut bacteria.
- High Fiber Content: With a much higher fiber count than Poppi, Olipop is more likely to contribute to improved digestive regularity and overall gut health.
- Sweeteners: Olipop uses a combination of cassava root syrup, fruit juice, and stevia leaf extract, resulting in 2-5 grams of added sugars per can across its flavor range.
Taste Profile and Considerations
Some consumers find Olipop's flavor profile sweeter or with a slight aftertaste from the botanical extracts and sweeteners. This can be a matter of personal preference. It's also worth noting that the high fiber content, particularly from inulin, can cause gas and bloating for some, especially those with sensitive digestive systems or IBS. Starting with a half-can can help your body adjust.
Comparison: Poppi vs. Olipop
| Feature | Poppi | Olipop |
|---|---|---|
| Calories | ~20-35 per 12oz can | ~35-50 per 12oz can |
| Prebiotic Source | Agave inulin, apple cider vinegar | Olismart blend (Cassava root fiber, Chicory root inulin, etc.) |
| Dietary Fiber | 2-3 grams per can | 6-9 grams per can |
| Added Sugar | 3-5 grams per can | 2-5 grams per can |
| Sweeteners | Organic cane sugar, stevia | Cassava root syrup, fruit juice, stevia |
| Flavor Profile | Often described as more balanced, closer to traditional soda | Can be sweeter, some find a slight aftertaste |
| Gut Health Impact | Less substantiated due to low prebiotic content | Stronger potential impact due to high, diverse fiber |
| Controversy | Legal settlement regarding misleading gut health claims | No major legal issues regarding health claims identified in search |
How to Choose the Healthier Option for You
- Prioritize Fiber? Choose Olipop. If your main goal is to increase your prebiotic fiber intake for digestive support, Olipop's higher fiber count is the more effective choice.
- Counting Calories? Poppi Might Be Better. If you are focused on minimizing calories, Poppi has a slight edge, though both are significantly better than regular soda.
- Mindful of Sugar? Consider Both. Both brands keep added sugar relatively low, but Olipop's use of cassava syrup and fruit juice alongside stevia makes its added sugar profile slightly different from Poppi's cane sugar/stevia blend. Check the nutrition label on individual flavors.
- Listen to Your Body. Given the potential for gas and bloating from inulin fiber, some individuals may tolerate one brand better than the other. Start slowly and pay attention to how you feel.
- Variety is Key. For true gut health, neither soda should be your sole source of prebiotics. The best approach is to incorporate a wide variety of whole, plant-based foods like fruits, vegetables, and legumes, which are naturally rich in fiber.
Conclusion: The Final Verdict
Ultimately, there is no single answer to "what is healthier, Poppi or Olipop?" For a robust dose of prebiotic fiber, Olipop is the healthier choice due to its significantly higher fiber content and diverse blend of prebiotics. For those prioritizing minimal calories and a potentially more familiar taste profile, Poppi is a valid and much healthier alternative to traditional soda, despite the recent controversy over its gut health claims. Both represent a healthier beverage category, but individual needs and preferences should guide your decision.
As always, it is wise to consult with a healthcare professional or registered dietitian for personalized nutrition advice.
Important Considerations for Health-Conscious Consumers
- Added Sugars Still Count: Both drinks contain some added sugar. While minimal, it's a factor to consider, especially for those managing blood sugar levels.
- Fiber Intake: Rapidly increasing your fiber intake can cause digestive upset. It's recommended to start with a smaller serving to allow your system to adjust.
- Nutrient Density: These drinks should not replace whole foods. A diet rich in fruits, vegetables, legumes, and whole grains is a more holistic and complete way to support gut health.
- Taste Preference: Your favorite flavor matters. Since both are healthier than regular soda, choosing the one you enjoy most can make the habit easier to maintain.
- Marketing vs. Nutrition: Be a savvy consumer. Read the nutrition panel rather than relying solely on marketing claims, as demonstrated by the lawsuit concerning Poppi.
Can you get meaningful gut health benefits from prebiotic sodas?
Some experts argue that the amount of prebiotics in a can of Poppi or Olipop is not sufficient to produce significant benefits, though they are certainly a better option than sugary drinks. For substantial improvement, a diverse, high-fiber diet from whole foods is more effective.
What are the main ingredients that provide health benefits?
Olipop's primary health benefits come from its multi-source fiber blend (Olismart), while Poppi's are attributed to apple cider vinegar and agave inulin.
Is Poppi or Olipop better for someone watching their weight?
Poppi typically contains fewer calories than Olipop, making it a slightly better option if calorie count is your primary concern.
Do prebiotic sodas cause gas or bloating?
Yes, for some people, the inulin and other prebiotic fibers in these drinks can cause gas, bloating, and discomfort, especially when consumed in large amounts or by those with sensitive digestive systems like IBS.
Where do Poppi and Olipop get their sweetness from?
Both use a combination of sweeteners. Poppi uses organic cane sugar and stevia extract, while Olipop uses fruit juice, cassava root syrup, and stevia leaf extract.
What should people with IBS or digestive sensitivities know before trying these?
Individuals with conditions like IBS should approach prebiotic sodas cautiously, as the fermentable fibers (FODMAPs) can trigger symptoms. It is best to start with a very small serving and monitor your body's response.
Is one brand more widely available than the other?
Both brands have widespread availability in major retailers and grocery stores across the US, making them easy to find and compare.
Authoritative Link
- Cleveland Clinic: Are Prebiotic Sodas Good for You?
Key Takeaways
- Prebiotic Content: Olipop offers significantly more prebiotic fiber (6-9g vs. 2-3g), making it the superior choice for maximizing fiber intake.
- Calories and Sugar: Poppi generally has a slightly lower calorie count (~25-30 vs. ~35-50), but both brands are much lower in sugar than conventional sodas.
- Primary Functional Ingredient: Olipop focuses on a diverse botanical fiber blend (Olismart), whereas Poppi uses apple cider vinegar and agave inulin.
- Gut Health Claims: The health benefits in a single serving of either drink are likely minimal, and Poppi's claims have faced legal challenges due to its low prebiotic fiber dose.
- Personalized Choice: The "healthier" option depends on individual dietary priorities, taste preferences, and digestive tolerance. For genuine gut health, a diet rich in whole foods is most effective.
