What is Poppi Soda and What is in It?
Poppi is a prebiotic soda brand marketed as a low-sugar alternative to traditional sodas. It was co-founded by Allison Ellsworth and her husband and gained popularity after appearing on Shark Tank.
Key ingredients in a standard can of Poppi include sparkling water, organic cane sugar (typically 5g or less), cassava root fiber, agave inulin, organic apple cider vinegar (ACV), natural flavors, juice concentrates, and stevia leaf extract.
The Role of Apple Cider Vinegar
Apple cider vinegar is often associated with health benefits, such as supporting weight management and blood sugar. However, the amount of ACV in Poppi is small, and there is limited scientific evidence to support significant health advantages at this concentration. Critics suggest its inclusion may be more for marketing purposes.
The Prebiotic Fiber: Inulin
Prebiotics are fibers that nourish beneficial gut bacteria, contributing to digestive and immune health. Poppi contains prebiotics from agave inulin and cassava root fiber. While these ingredients can be beneficial, many nutrition experts consider the roughly 2 grams per can in Poppi to be insufficient for significant gut health benefits. This amount was a point of contention in a recent class-action lawsuit against the brand.
Examining Poppi's Gut Health Claims and the Lawsuit
Poppi's marketing has strongly emphasized its "gut-healthy" attributes. However, a class-action lawsuit filed in May 2024 challenged these claims, alleging false advertising. The lawsuit contended that the 2 grams of prebiotic fiber per can were inadequate for meaningful gut health benefits, suggesting a consumer would need to drink over four cans daily to potentially see effects, potentially leading to high sugar intake. Poppi settled the lawsuit for $8.9 million in July 2025, without admitting fault. Following this, the brand reportedly reduced explicit "gut-healthy" claims on its packaging and website, focusing more on flavor. This situation highlights a trend where "functional" beverages use wellness terms that may not be fully supported by scientific evidence within the product's formulation.
Poppi vs. Olipop: A Prebiotic Soda Comparison
Olipop is a major competitor in the prebiotic soda market. Here is a comparison:
{Link: Is Poppi Good For You? Dietitians Explain Gut Health Claims And ... https://www.today.com/health/diet-fitness/is-poppi-good-for-you-rcna156765}
Potential Side Effects and Digestive Discomfort
Poppi is generally safe, but its prebiotic fiber (inulin), a high-FODMAP ingredient, can ferment in the gut and cause gas, bloating, and cramping, especially in larger amounts. The ACV can also cause nausea for some, particularly on an empty stomach. Individuals with IBS or other digestive conditions should be cautious with prebiotic sodas.
The Verdict: Is Poppi Worth the Hype?
Whether Poppi is "worth it" depends on your expectations. As a low-sugar, low-calorie soda alternative, it can be a good choice. However, if you are looking for significant gut health improvement, Poppi's minimal prebiotic fiber content makes it likely ineffective. Prioritizing whole foods rich in natural fiber remains the best strategy for meaningful dietary benefits. Poppi can be a "better-for-you" treat but is not a gut-health solution. Moderation is advised. {Link: Is Poppi Good For You? Dietitians Explain Gut Health Claims And ... https://www.today.com/health/diet-fitness/is-poppi-good-for-you-rcna156765}
For information on digestive health and fiber, consult reputable sources like the Cleveland Clinic.
Conclusion
Poppi soda has successfully positioned itself in the market as a low-sugar, low-calorie alternative. While featuring prebiotics and apple cider vinegar, the quantities are insufficient for clinically proven gut health benefits. A recent class-action lawsuit and settlement further highlighted questions about its marketing claims. Poppi is a decent option for reducing sugar intake, but not a reliable way to boost digestive health. Enjoy it for its taste, but manage your expectations regarding therapeutic effects.
