Poppi vs Olipop: A Registered Dietitian’s Review

Functional prebiotic sodas have gained popularity as a soda alternative.  Poppi and Olipop have gained popularity and become the clear frontrunners on social media. 

As a registered dietitian, I have been getting a lot of questions about these drinks. I am here to tell you the scientific evidence behind each drink and which drink I recommend. 

In this article, we’re going to dive into the world of functional sodas and take a closer look at the two popular brands: Poppi vs OliPop. 

Hey, I’m Jenn, a Registered Dietitian who has a passion for helping individuals fuel, think, and move towards the best versions of themselves without sacrificing their relationship with food. If you want practical, evidence-based nutrition advice to improve your performance and wellness — Learn how I can help

Get ready for a showdown between these two refreshing beverages!

What are Poppi and Olipop sodas? 

Poppi and Olipop are prebiotic sodas. You may be wondering what that means since PRObiotics typically get more attention than PREbiotics. 

PREbiotics are a type of dietary fiber found in plant-based foods and drinks. When we eat or drink these plant fibers, we can’t digest them. Instead, the good bacteria in the digestive tract eat them to help promote the growth of those helpful good bacteria. 

Fun Fact: 95% of American adults and children do not consume the recommended amount of fiber. Several studies show that a higher consumption of fiber is associated with improved health outcomes including improved mood, immune system, cholesterol levels, blood sugar levels, and bowel health. 

Both Poppi and Olipop contain fiber which can help potentially close the recommended fiber gap. Let’s dive into each drink to see if they are worth including in your diet. 

The facts about Poppi 

Poppi is a brand known for its delicious prebiotic soda which costs around $2.69 per can. Packed with natural ingredients like apple cider vinegar and fresh fruit juices, Poppi aims to improve gut health while satisfying your taste buds. With flavors ranging from strawberry lemon to raspberry rose, they offer an exciting array of options for soda enthusiasts who want something “healthier”.

Poppi nutrition facts and ingredients

A 12-oz can of Poppi has 25 calories, 4 grams of sugar, and 2 grams of dietary fiber.

Key Poppi Ingredients:

  • Agave Inulin: Inulin is a type of fiber that can help promote the growth of good bacteria. Compared to Olipop, the 2 grams of fiber in Poppi is significantly lower than the 9 grams found in Olipop.
  • Natural Flavors: This is what flavors Poppi. Typically made from a blend of lemon, lime, orange, and other citrus oils along with other juice concentrates.
  • Stevia: Stevia is a no-calorie sugar substitute that is made from the leaves of stevia plants. It is about 200-300 times sweeter than table sugar but can have a displeasing taste to some people. 
  • Apple Cider Vinegar: This is an ingredient that is not found in Olipop. Apple cider vinegar has had a lot of social media buzz for a variety of health benefits. It has been said to help with blood sugar, weight loss, and gut health. However, the research is still inconclusive as to whether or not it is truly beneficial. 

What does Poppi taste like?

Poppi tends to have a tangier, soda-like taste balanced with the sweetness of fruit juices. You can’t taste the apple cider vinegar, which was a concern I had when I first tried it.  I prefer the fruitier flavors of poppi rather than the soda flavors. My go-to’s are Grape or Strawberry Lemon. 

Poppi Flavors:

  • Grape
  • Strawberry Lemon
  • Orange
  • Cherry Limeade
  • Ginger Lime
  • Raspberry Rose
  • Watermelon
  • Classic Cola
  • Doc Pop
  • Root Beer

Does Poppi make you poop?

Poppi contains 2 grams of fiber which could help in promoting regular bowel movements by helping increase fiber intake. However, the fiber content of Poppi is significantly less than the 9 grams found in Olipop. This could be useful for someone who is not used to consuming fiber since increasing fiber intake quickly can cause gas and stomach pain. 

Comparing Poppi vs Olipop

The facts about Olipop 

OliPop takes a different approach by creating a unique line of functional sodas that combine prebiotics, plant fiber, botanicals, and essential vitamins and costs around $2.49 per can. Their mission is not only to deliver great taste but also to provide digestive support and overall wellness benefits in every sip. With flavors like vintage cola, classic root beer, and ginger lemon sparkling tonic, OliPop offers an enticing range for those looking for both flavor variety and nutritional value.

Olipop Nutrition Facts and Ingredients

A 12-oz can of Olipop has 35 calories, 2-5 grams of sugar, and 9 grams of prebiotic fiber.

Key Olipop Ingredients: 

  • Chicory Root Fiber: A source of inulin (prebiotic fiber)  that has been cultivated since ancient Egyptian times.  
  • Cassava Root Fiber: A root that contains dextrin which is another type of prebiotic fiber. In studies, dextrin has been shown to have positive effects on health markers including metabolic and immunological benefits. 
  • Jerusalem Artichoke Inulin: Another source of inulin that contributes to the 9 grams of fiber found in Olipop
  • Marshmallow Root: a plant that can naturally thicken the liquid. Plus it could be soothing if you have a cough
  • Kudzu Root: A root that has been used for more than 2000 years in Chinese herbal medicine and is a source of resistant start that acts as a prebiotic. 
  • Calendula Flower: Contains lutein, beta-carotene, and flavonoids which are antioxidants that could have anti-inflammatory properties. 
  • Nopal Cactus: A source of soluble fiber pectin and mucilage which can significantly influence the abundance and diversity of the human gut microbiota. 
  • Stevia, Apple Juice Concentrate, Cassava Root Syrup: These ingredients are used to help sweeten Olipop without extra added sugar.  
  • Himalayan Pink Salt and Other Flavorings: Salt and other flavorings are added to finish each unique flavor. 

What does Olipop taste like?

Olipop offers a nostalgic soda experience but with unique twists from botanicals and spices. I personally love Cherry Cola which is made with tart cherry juice concentrate and apple juice concentrate along with a natural cola flavor. It’s not quite the same as a Cherry Coke but is similar. 

Olipop Flavors:

  • Ginger Ale
  • Classic Root Beer
  • Vintage Cola
  • Watermelon Lime
  • Cream Soda
  • Classic Grape
  • Lemon Lime
  • Orange Squeeze
  • Cherry Cola
  • Banana Cream
  • Strawberry Vanilla
  • Tropical Punch
  • Doctor Goodwin
  • Ginger Lemon
  • Cherry Vanilla

Does Olipop make you poop?

Olipop contains 9 grams of fiber which may help promote regular bowel movements. As we learned earlier, only 5% of Americans eat the recommended daily fiber which helps increase the weight and size of your stool and soften it making it easier to pass. Adding 9 grams of fiber may help you meet the daily recommendation of 25 grams of fiber for women and 38 grams of fiber for men to help with bowel regularity. 

Poppi vs Olipop: What’s the Verdict

Poppi vs Olipop. Let’s talk about which you should choose.

From a science and nutrition standpoint, Olipop offers more fiber and researched functional ingredients. Poppi has less fiber and uses apple cider but the research is still inconclusive on the potential benefits. 

From a personal and professional standpoint, whichever of these drinks you enjoy more is the one you should choose. If you don’t like either or if the price doesn’t fit into your budget then don’t feel like you need to incorporate them into your diet. There are other ways to increase prebiotic fiber intake which I help clients do daily. 


In conclusion, the battle between Poppi vs Olipop brings forth a refreshing change in the realm of soda alternatives. Both brands offer low-sugar options that prioritize natural ingredients and gut health. 

While Poppi stands out with its unique apple cider vinegar base and range of creative flavors, Olipop impresses with its scientifically backed prebiotic blend. 

Ultimately, the choice between Poppi and Olipop boils down to personal preference. Whichever option you lean towards, both brands make delicious beverages. 

In the end, neither of these will be the single thing that makes or breaks your health. That is where I can help, I help clients eat a balanced diet while eating foods they enjoy and improving their overall wellness. 

Schedule your FREE 15-minute discovery call today to learn how we can work together to meet your nutrition goals. 

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Registered Dietitian Nutritionist | Website | + posts

Jenn Schmidt is a licensed and board-certified Registered Dietitian Nutritionist based in Minnesota. Her specialty is in performance nutrition and wellness, which focuses on helping individuals fuel, think, and move towards their best selves without compromising their relationship with food. Jenn is passionate about all things food-related and enjoys making complex science easy to understand for her clients and readers.

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