Is Olipop Good for You? Benefits, Risks, and Expert Opinions

Research suggests myriad health and wellness benefits from having a healthy gut microbiome. As more research becomes available, interest in improving gut health grows exponentially. Beverages are a trendy way to incorporate functional ingredients that may improve gut health. New prebiotic and probiotic soda brands like Olipop have recently emerged on the functional drink scene, claiming to improve digestive health. Learn more about Olipop below, including key ingredients, benefits, and potential side effects.

What is Olipop?

Olipop is a prebiotic soda option that is marketed as a healthier alternative to regular sodas. Olipop sodas contain prebiotic fiber and other functional ingredients with reported health benefits.


All Olipop flavor options contain three sources of prebiotic fiber: cassava root fiber, chicory root inulin, and Jerusalem artichoke inulin. Olipop also contains botanical ingredients, including calendula flower, kudzu root, marshmallow root, and slippery elm bark.

The sodas contain no artificial sweeteners, but Olipop is not a sugar-free soda. Instead, Olipop uses natural sweeteners like cassava syrup, stevia, and fruit juice.

Currently, the brand comes in 17 flavors, including vintage cola, peaches and cream, cream soda, strawberry vanilla, and lemon-lime.

Is Olipop good for you?

If you enjoy soda and need to increase your fiber intake, Olipop might be a fun and tasty option. However, if you already eat a healthy diet rich in whole grains, legumes like beans and lentils, fruits, and vegetables, Olipop is probably not necessary.

Eating fiber from whole food sources has more nutritional benefits than supplementing fiber from a product like Olipop. Food naturally contains other vitamins and minerals in their more bioavailable state.

However, most people don’t meet their daily dietary fiber goals. According to the 2020–2025 Dietary Guidelines for Americans, 97% of men and 90% of women do not meet their recommended fiber intake.

Ideally, a person would consume 14 grams of dietary fiber for every 1,000 calories your body requires. A person with a 2,000-calorie diet needs about 28 grams of fiber daily.


Olipop has the added benefit of little added sugar versus standard soda. However, more research is needed to determine if Olipop has additional health benefits and is good for you.

Olipop ingredients and nutritional value

Compared to standard full-sugar sodas, Olipop contains a more comprehensive nutritional profile. Instead of containing primarily sugar, water, and flavorings, Oliopop has health benefits, including fiber, natural ingredients, and significantly less sugar.

One can of vintage cola Olipop has 35 calories, 9 grams of fiber, and only 2 grams of added sugars. In contrast, a can of regular Coca-Cola soda has 138 calories, 39 grams of sugar, and no dietary fiber.

According to the U.S. Department of Agriculture, 1can (355 ml) of vintage cola Olipop contains the following:
35.5 kcal
0 g
Total lipid (fat)
0 g
Carbohydrate (by difference)
16 g
Fiber (total dietary)
8.88 g
Sugars (added)
2.13 g
Sodium, Na
24.8 mg

Olipop uses natural ingredients to flavor their sodas, which vary. The sodas contain flavorings such as vanilla, banana puree, lemon juice, cinnamon, and apple juice concentrate. Standard sodas, on the other hand, typically contain artificial flavors and color additives.

Olipop contains prebiotics, a fiber that feeds the beneficial bacteria in the gut. Prebiotics are broken down by gut bacteria into short-chain fatty acids, which help maintain a slightly acidic pH in the large intestine. This creates a suitable environment for beneficial bacteria such as Bifidobacterium spp.

A review of studies focusing on dietary fiber and health outcomes found that higher dietary fiber intake is associated with a lower risk of coronary artery disease, some cancer types, stroke, and type 2 diabetes.

Further research is needed, but increasing prebiotic fiber intake may possibly have a role in weight management due to its effects on the microbiome.



The OLISmart blend is a proprietary combination of seven ingredients: chicory root, cassava root, Jerusalem artichoke, nopal cactus, calendula flower, kudzu root, and marshmallow root. Per Olipop, each ingredient was chosen because it supports the microbiome in different ways.

Cassava root syrup

Cassava is a starchy tuber grown in tropical environments. Cassava root syrup is used in Olipop as a sweetener. While it contains sugar, cassava syrup is a more natural option than high fructose corn syrup found in most standard sodas.

Stevia leaf

Stevia is a plant. Stevia leaves are used as a natural sugar-free sweetener. In Olipop, stevia leaf adds sweetness without adding calories.

Himalayan pink salt

Himalayan pink salt is less processed and refined than regular table salt. As a result, Himalayan salt may have more natural minerals than table salt. That salt is used in small quantities in Olipop, though, so health benefits are likely minimal.

Potential side effects of Olipop

The main source of fiber in Olipop is inulin. Increasing inulin in the diet sometimes causes increased bloating and flatulence. While increased bloating and gas aren’t necessarily harmful to health, inulin might cause abdominal discomfort.

Each can of Olipop has 9 grams of fiber, which is likely a significant increase for many people. Increasing fiber might initially cause constipation, so drinking extra water is a good idea.

If you enjoy the taste, you might be tempted to drink several cans per day. However, suddenly increasing fiber intake can cause abdominal discomfort or pain. Olipop intake should be increased slowly and as tolerated.


With any functional food or drink, side effects can vary from person to person. Stop drinking Olipop if it isn’t working for you.

Olipop vs Poppi: which is healthier?

Both Olipop and Poppi make health claims about enhancing gut health by providing prebiotic fibers. Olipop has much more fiber per serving — 9 grams per can — compared to Poppi’s 2 grams per can. Both sodas are much lower in sugar and calories than traditional soda and are flavored naturally instead of with artificial ingredients.

IngredientsFruit juices
Inulin (chicory root, cassava, Jerusalem artichoke)
Natural flavorings
Botanical ingredients
Himalayan pink salt
Apple cider vinegar
Agave inulin
Natural flavorings
Organic cane sugar
Fruit juices
Sugar content2–5 grams per can3–5 grams per can
Fiber content and type9 grams, from inulin in chicory root, cassava root, and Jerusalem artichoke 2 grams per can, from agave inulin

If you enjoy soda and want a more natural lower-sugar option, Olipop could be a good choice for you. Each can contains 9 grams of prebiotic fiber per serving, which may help improve your gut health over time. However, even healthy sodas with added fiber aren't an equal substitute for a varied and balanced diet.


Key takeaways:


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