Poppi, a prebiotic soda brand, has recently faced scrutiny over claims regarding its gut health benefits and potential for weight loss. While the company markets its beverages as a healthier alternative to traditional sodas, a lawsuit alleges that Poppi drinks don't contain enough prebiotic fiber to significantly impact gut health. This article delves into the science behind prebiotics, examines the lawsuit's claims, and explores the potential benefits and drawbacks of incorporating Poppi into your diet.
What are Prebiotics and Why are They Important?
Prebiotics are plant fibers that act as a food source for the beneficial microorganisms residing in our gut. These microorganisms, collectively known as the gut microbiome, play a crucial role in various bodily functions, including digestion, metabolism, and immunity. According to the Mayo Clinic, many prebiotic foods are high in fiber, such as bananas, onions, sauerkraut, and green beans. By nourishing these beneficial bacteria, prebiotics help maintain a healthy gut environment.
Prebiotic Drinks: A Convenient Source of Fiber?
Functional beverages like Poppi have gained popularity due to their addition of prebiotic substances like agave inulin, a starchy substance and dietary fiber. These drinks often market themselves as a convenient way to support gut health. While some studies suggest that functional foods with prebiotics may alleviate symptoms of colon cancer and gut inflammation, and prebiotics alone may reduce inflammation and symptoms in patients with irritable bowel disease, the research is still limited.
Consumer Reports nutritionist Amy Keating suggests that obtaining prebiotics from fiber-rich foods is likely more beneficial than relying solely on prebiotic drinks. Fiber-rich foods offer a variety of prebiotics, whereas prebiotic drinks typically contain only one type.
The Lawsuit Against Poppi: Insufficient Prebiotic Fiber?
A recent lawsuit against VNRG Beverage LLC, Poppi's manufacturer, alleges that the drinks do not contain enough prebiotic fiber to provide any "meaningful gut health benefits." The lawsuit cites a Cornell study in mice, which found that 7.5 grams of daily inulin for three weeks had no significant benefit on gut health and even caused intestinal inflammation, weight loss, and diarrhea.
Read also: Beef jerky: A high-protein option for shedding pounds?
The lawsuit argues that consumers would need to drink over four cans of Poppi to experience any gut health benefits, as each can contains only two grams of prebiotic fiber. However, it also claims that Poppi's "high sugar count" would negate any potential benefits if a consumer were to drink more than four cans. Kristin Cobbs, who filed the proposed class-action lawsuit in San Francisco, seeks "restitution and all other forms of equitable monetary relief."
Poppi, in a statement to Forbes, stated that they believe the lawsuit is baseless and will vigorously defend against the allegations.
Experts' Opinions on Poppi's Prebiotic Content
Registered dietitians like Rebecca Russell and Tiffany Ma agree that the two grams of prebiotic fiber in a can of Poppi are likely insufficient to create meaningful changes in gut microbiota or overall gut health when consumed as a stand-alone source. Russell suggests that closer to 3-10 grams of prebiotic fibers a day is considered effective in altering the gut microbiome.
Ma explains that prebiotics stimulate the growth and activity of beneficial gut bacteria, potentially improving digestion, boosting the immune system, and increasing the production of short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory properties and support the integrity of the gut lining.
Potential Downsides of Poppi Consumption
While Poppi is marketed as a healthier alternative to traditional sodas, there are potential downsides to consider. Ma points out that the added prebiotics (inulin) in Poppi can cause gastrointestinal distress, such as bloating and cramping, especially since the liquid form of the drink results in very little digestion taking place.
Read also: Relieving Varicose Vein Symptoms with Massage
Russell echoes these concerns, stating that Poppi may lead to unwanted gut symptoms like gas, bloating, and loose stools due to the inulin content. She also raises concerns about the sugar content, suggesting that it would be better to obtain prebiotic fiber from other food sources without added sugars, as excess sugar can harm gut bacteria.
Another point of concern is the inclusion of "natural flavors," which Russell notes can encompass a wide range of substances that may not be health-promoting and may undergo significant processing.
Poppi as a Healthier Soda Alternative
Despite the concerns, experts like Ma believe that Poppi can still be a healthier alternative to full-calorie sodas for those who consume soda regularly or are looking to manage their weight. A 12-ounce can of Poppi classic cola contains 25 calories and five grams of sugar, compared to a 12-ounce Coke, which has 140 calories and 39 grams of sugar.
Incorporating Prebiotics into Your Diet Naturally
If you're looking to improve your gut health, Registered Dietitian Nutritionist Denice Taylor suggests focusing on incorporating prebiotic-rich foods into your diet. Ma advises considering foods naturally high in prebiotics, such as garlic, onions, leeks, asparagus, bananas, and whole grains like oats and barley.
Eating a diverse range of plant foods is also key. Ma recommends aiming for at least 30 different plant foods per week (including fruits, vegetables, nuts, seeds, legumes, and whole grains) to promote a more diverse gut microbiome.
Read also: The Carnivore Diet: An Autoimmune Solution?
Fermented foods like yogurt, sauerkraut, kimchi, kefir, and miso contain probiotics that can help balance the gut microbiome. Russell suggests "eating the rainbow" by filling your plate with colorful whole foods to obtain a variety of prebiotics. Limiting your sugar intake is also important, as excess added sugars can promote the growth of harmful bacteria in the gut.
The "Olly-Poppi Diet" and its Potential Risks
The "Olly-Poppi diet," which involves consuming Poppi alongside Olly supplements, has gained traction online. However, experts warn against this trend, as it often relies on high fiber levels to induce weight loss through laxative effects.
Jaclyn London, a registered dietician, describes it as a diet trend masquerading as "wellness" and "gut health." She and Lauren Manaker, another registered dietitian, note that consuming large amounts of fiber or probiotics can lead to digestive issues like diarrhea, bloating, and gas.
Moreover, the Olly-Poppi diet can fuel a harmful diet culture, particularly among impressionable youth, leading to self-esteem issues and disordered eating patterns. Manaker emphasizes that there is no magic bullet for long-term weight loss and that those losing weight through this trend are likely losing water weight and potentially missing out on key nutrients.
The Functional Beverage Market: A Growing Trend
The functional beverage industry has experienced significant growth in recent years. A 2023 Food Research International study defines functional beverages as "any non-alcoholic drink that provides additional health benefits due to the inclusion of any bioactive component from a plant, animal, marine or microorganism source."
According to a report by the International Market Analysis Research and Consulting Group, the functional beverage industry made $153 billion in 2023 and is expected to reach $243 billion by 2032. This growth reflects the increasing consumer demand for beverages that offer health benefits beyond basic hydration.