Gut health is increasingly becoming a focal point for health-conscious consumers. Prebiotic sodas, marketed as fizzy drinks with gut-boosting benefits, are experiencing a surge in popularity. Among the leading brands in this movement are Olipop and Poppi. This article delves into the specifics of Olipop, comparing it to traditional sodas like Diet Coke, and examining its purported health benefits, potential drawbacks, and overall suitability as a healthier alternative.
What is Olipop?
Olipop is a carbonated beverage marketed for digestive support and gut health. Launched in 2018 and based in Oakland, California, the brand describes itself as a "new kind of soda." It aims to replicate the taste of traditional soda, offering the same sweet flavor and fizzy bubbles, but with added health benefits. In 2024, Olipop recorded record annual sales of around $400 million.
Nutritional Comparison: Olipop vs. Diet Coke
Compared to Coke and other traditional sodas, Olipop is significantly lower in sugar and overall calories. Each 12-ounce can of Olipop contains 2-3 grams of sugar and 9 grams of fiber. In contrast, a 12-ounce can of Coke has virtually no dietary fiber and 39 grams of sugar. Diet Coke, while also low in sugar, lacks the prebiotic fiber that Olipop boasts.
The Gut Health Claims: Prebiotics and Fiber
Olipop's appeal lies in its promise to support digestive health through prebiotics. The short answer is that there is some scientific evidence to support Olipop’s claims about digestive health. However, this evidence mainly relates to prebiotics in general and to increasing fiber intake. Prebiotics essentially feed the “good bacteria,” aka probiotics, in the gut, mainly in the colon, meaning they stimulate the growth of probiotics. Increasing probiotics in the gut can be beneficial since a healthy microbiome supports the immune system, improves digestion, reduces inflammation, and more.
Each can of Olipop contains 9 grams of fiber and includes a proprietary blend called “OLISmart,” composed of cassava root fiber, chicory root inulin, jerusalem artichoke inulin, nopal cactus, marshmallow root, calendula flower, and kudzu root. As a source of prebiotic fiber, a can of Olipop can feed beneficial microbes in your gut and support a healthy microbiome.
Read also: Ingredients Analysis: Olipop, Poppi, and Weight Loss
Scientific Evidence and Studies
While Olipop touts the gut health benefits of its beverages, the scientific backing is somewhat limited. There is one study that hasn’t been peer-reviewed and was sponsored by Olipop and conducted and written with Olipop’s involvement. Outside of this company study, Olipop sometimes cites a study it co-sponsored at Purdue University that looked at more general effects of dietary fiber. A quick search of PubMed finds only one other study that mentions Olipop, and that’s in a conflict-of-interest statement by one of the researchers.
Independent research is needed to substantiate these claims. A double-blind, placebo-controlled study where participants consume either Olipop or a soda with the same amount of sugar but with no prebiotic fibers or botanicals would provide more definitive evidence.
Potential Downsides and Considerations
Despite its potential benefits, Olipop has some drawbacks to consider.
Digestive Discomfort
Olipop might contain more fiber than some people can handle comfortably. With 9 g of fiber per can, Olipop could cause considerable digestive discomfort to someone unused to that amount of fiber. This is, in fact, one of the complaints made against rival soda brand, Poppi; that certain prebiotic fibers can cause digestive problems. Chicory root fiber, found in Olipop, can irritate some people’s stomachs, especially those with irritable bowel syndrome or who need to adhere to a low-FODMAP diet.
Cost
Another downside of Olipop is that it’s expensive. A 12-ounce can costs around $3 and a pack of 12 costs around $30, whereas Coca-Cola costs just a fraction of that. This higher price point may make it less accessible for some consumers.
Read also: Is Olipop Keto?
Not a Replacement for Whole Foods
Consuming a good chunk of your daily recommended intake of any nutrient from a supplement is typically a band-aid solution at best. When you consume fiber from vegetables, fruits, nuts, seeds, beans, and grains, you also get a wealth of vitamins, minerals, and other nutrients. Relying solely on Olipop for fiber intake is not a substitute for a balanced diet rich in whole foods.
Olipop for Children: A Pediatric Dietician's Perspective
With the increasing popularity of prebiotic sodas such as Olipop and Poppi, the question arises: Are these prebiotic, fizzy drinks any healthier for children? Danielle Mein, RD, a pediatric dietician at UCLA Health, addresses some common questions:
Nutritional Differences
Prebiotic sodas are much lower in calories, significantly lower in added sugars, and much more nutritious than traditional sodas.
Gut Health Benefits
Prebiotic sodas contain ingredients that have a prebiotic function, such as Jerusalem artichoke, chicory, cassava, etc. Prebiotics essentially feed the “good bacteria,” aka probiotics, in the gut, mainly in the colon, meaning they stimulate the growth of probiotics. Increasing probiotics in the gut can be beneficial since a healthy microbiome supports the immune system, improves digestion, reduces inflammation, and more.
The positive effects of consuming a prebiotic soda that is much lower in sugar than standard sodas can be a significant and beneficial change for someone who has routinely been drinking traditional sodas. Switching from drinking a traditional soda daily to a prebiotic soda will ultimately greatly benefit one’s health. However, it is not advisable to add prebiotic sodas to a diet that is already soda-free.
Read also: The Hoxsey Diet
Concerns about Ingredients
Consumption of apple cider vinegar can cause indigestion for some; however, this is typically in more significant volumes than what is included in prebiotic sodas. The amount in prebiotic sodas is likely of very little to no concern for children. However, the routine use of artificial or alternative sweeteners for children, especially in beverages, is not recommended. Consuming artificial or alternative sweeteners in a beverage can still result in the body responding similarly to ingesting regular sugar.
Regarding artificial sweeteners specifically, some studies have shown that the regular consumption of artificial sweeteners is associated with cancer risk. Finally, another concern is the routine consumption of beverages sweetened with artificial or alternative sweeteners that, in general, can shape a child’s taste preferences - the more children get accustomed to drinking a sweet-tasting drink, the more they will likely crave and desire this. This is not a healthy habit to instill long term, despite the benefits of prebiotics, since prebiotics can also be consumed from food sources such as garlic, oats, asparagus, onions, bananas, and more.
Caffeine Content
Some prebiotic sodas contain 30-50 mg of caffeine per serving, about 1/3-1/2 of a cup of coffee. The American Academy of Pediatrics recommends that children under 12 avoid caffeine entirely and that children ages 12-18 limit caffeine to less than 100 mg daily.
Incorporating Prebiotic Sodas into a Child’s Diet
If your child regularly consumes traditional sodas, prebiotic sodas can be a beneficial tool in improving your child’s diet. They can gradually replace traditional sodas as your child learns healthier habits in the long term. Since prebiotic sodas are generally more costly than traditional sodas, this can be a “blessing in disguise” to ultimately reduce the volume or frequency of soda consumption in the long run.
Instead of completely cutting your child’s daily soda habit, a traditional soda can be replaced with a prebiotic soda every other day or a few times per week and then gradually reduced from there over time as they learn to drink more water primarily.
Alternative Beverages
Another option is to try sparkling or seltzer water of different varieties. Some are flavored with natural flavors; others have real juice included.
Personal Experiences and Preferences
Many individuals have found Olipop to be a satisfying alternative to traditional sodas. The flavors are a significant draw, with options like Classic Grape, Classic Root Beer, and Ginger Lemon being particularly popular. The colorful packaging and ingredient transparency also contribute to its appeal.
Who is Olipop Best For?
Olipop is best for those looking for a healthier alternative to classic soda. It can be a good option for individuals who want to reduce their sugar intake and incorporate more fiber into their diet. However, it is essential to consider the potential downsides, such as digestive discomfort and cost, and to consume it in moderation as part of a balanced diet.