Olipop and Poppi: How Healthy Are Prebiotic Sodas?
In recent years, prebiotic sodas like Olipop and Poppi have surged in popularity, marketing themselves as healthier alternatives to traditional sodas. With promises of improving gut health and providing digestive benefits, these beverages have caught the attention of health-conscious consumers. But are these claims valid? As someone who loves to explore new trends in the beverage world and aims to maintain a healthy lifestyle, I decided to dig deeper into the health claims of Olipop and Poppi. Here's what I found:
What Are Prebiotic Sodas?
Prebiotic sodas are a type of functional drink that incorporates prebiotic fibers aimed at promoting the growth of beneficial bacteria in the gut. These sodas are often marketed as having the ability to improve digestive health, support the immune system, and offer a healthier way to enjoy a fizzy drink without the drawbacks of traditional sodas.
How Do Prebiotic Fibers Work?
Prebiotics, like those found in Olipop and Poppi, are non-digestible fibers that serve as food for the good bacteria in our gut. These fibers travel through the digestive system largely unchanged until they reach the large intestine, where they are fermented by the gut microbiome. This fermentation process helps produce short-chain fatty acids, which have been linked to various health benefits such as improved digestive health, enhanced immune health, and potentially even lower cholesterol levels.
Key Ingredients in Prebiotic Sodas
Olipop and Poppi use a variety of plant-based fibers and natural ingredients to enhance their nutritional value. Some of the common ingredients include:
Chicory Root Inulin: This is a type of fiber derived from the chicory root and is known for promoting gut health.
Jerusalem Artichoke Inulin: Another source of prebiotic fiber, often praised for its ability to boost good bacteria in the gut.
Cassava Root Fiber: A lesser-known type of fiber that supports digestive health.
Apple Cider Vinegar: Included for its potential to support blood sugar levels and gut health.
Ginger: Known for its anti-inflammatory and digestive benefits.
Marshmallow Root: Often used for its soothing effects on the digestive system.
Kudzu Root: Used in traditional medicine for its potential health benefits.
These ingredients are not only functional, but also align with the trend of using natural, plant-based components to enhance dietary fiber intake.
Health Claims and Reality: How Effective Are Prebiotic Sodas?
The Poppi Lawsuit
Poppi has been under scrutiny due to a recent lawsuit alleging that its health claims are misleading. The lawsuit claims that Poppi's promise of gut health benefits is overstated, as the soda contains only two grams of prebiotic fiber per can. According to the plaintiffs, this amount is insufficient to provide meaningful digestive health benefits, and they argue that consuming more than four cans per day would be necessary to see any positive effects. Moreover, the high sugar content in Poppi could potentially negate any benefits from the prebiotic fiber.
Analyzing the Claims of Olipop
Olipop positions itself as a healthier alternative to sugary sodas, claiming to offer benefits like improved digestive health and better blood sugar management. It boasts a variety of flavors, including Vintage Cola and Classic Root Beer, which appeal to those looking for a less sugary alternative to regular soda. Olipop contains a blend of prebiotic fibers, including chicory root inulin and Jerusalem artichoke inulin, which are known for their gut health benefits. However, like Poppi, the actual health impact may be limited by the quantity of fiber in each can.
Is Prebiotic Soda Healthier Than Regular Soda?
Most prebiotic sodas, in my opinion, are healthier than traditional ones solely because they have less sugar than traditional soda! For instance, a can of prebiotic soda typically has around two grams of fiber and four to five grams of added sugar, compared to the 35 to 40 grams of sugar found in a can of regular soda.
This lower sugar content also means fewer calories; a can of Olipop contains about 35 calories compared to 150 calories in a can of Coke. Regular consumption of high-sugar drinks can be linked to weight gain, obesity, Type 2 diabetes, high blood pressure, heart disease, dental problems, liver disease, and poor nutrition, amongst other things.
Therefore, if Olipop replaces regular consumption of sugary sodas—and perhaps excess calories—then I believe it is making a net positive impact on our health.
Potential Downsides to Prebiotic Soda
While prebiotic sodas offer several benefits, they may not be suitable for everyone. The fiber content in these drinks can cause gas and bloating, especially if consumed in excess. It's a good idea to limit yourself to one can per day, max.
People with conditions such as small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome (IBS), Crohn’s disease, or colitis may want to avoid prebiotic sodas altogether.
Even for people without these conditions, the high fiber content in prebiotic sodas like Olipop might cause some digestive discomfort. Common side effects include gas, bloating, and even stomach cramps. This is because the prebiotic fibers are fermented by gut bacteria, producing gas as a byproduct. So those who are not used to high fiber intake may experience these symptoms when they start drinking prebiotic sodas (Wilson, 2019).
For the general population, it’s important to introduce high-fiber foods or beverages gradually into the diet to allow the digestive system to adjust. Drinking plenty of water and maintaining a balanced diet with various fiber sources can help mitigate these side effects.
Alternatives to Prebiotic Soda
If you're interested in prebiotic soda for any potential gut-health benefits, whole foods will provide an even bigger boost to digestive health. Good sources of prebiotic fiber include bananas, apples, pears, kiwis, artichokes, flax seeds, chia seeds, green vegetables, beans and oats.
For those looking for a healthier alternative to traditional sodas, sparkling water with fresh fruit slices or herbal teas are excellent options.
Prebiotic sodas can be a healthier alternative to traditional, sugary sodas due to their lower sugar content and fewer calories. But, the specific benefits these sodas claim to have are, as noted, still up in the air.
As with any health product, it’s crucial to evaluate broad claims critically. Everyone is different, and what works well for one person may not be the best choice for another.
Choosing the Best Prebiotic Soda for You
What to Look for in a Prebiotic Soda
When selecting a prebiotic soda, consider the following factors:
Fiber Content: Look for sodas with higher fiber content to maximize the potential health benefits.
Sugar Levels: Opt for drinks with lower grams of sugar to avoid the negative health impacts associated with sugary sodas.
Natural Ingredients: Choose sodas made with natural, plant-based ingredients to ensure you're getting quality nutrition without artificial additives.
Are Prebiotic Sodas Worth It?
While prebiotic sodas like Olipop and Poppi offer a convenient and tasty way to boost your fiber intake, you shouldn’t rely on them as your sole (or main) source of dietary fiber. To truly reap the benefits of prebiotics, it's important to maintain a balanced diet rich in a variety of fiber sources and whole foods. Prebiotic sodas can be a great addition to your diet, but like any health trend, it's essential to approach them with a critical eye and a focus on overall wellness.
As always, it's wise to consult with nutrition experts and stay informed about the latest research and health claims. Whether you're sipping on a can of Olipop at your favorite grocery store or trying out a new flavor of Poppi, remember to enjoy these drinks as part of a healthy, balanced diet.
Wilson, B., Rossi, M., Dimidi, E., & Whelan, K. (2019). Prebiotics in irritable bowel syndrome and other functional bowel disorders in adults: a systematic review and meta-analysis of randomized controlled trials.. The American journal of clinical nutrition, 109 4, 1098-1111 . https://doi.org/10.1093/ajcn/nqy376.
Heiman, M. L., & Greenway, F. L. (2016). "A healthy gastrointestinal microbiome is dependent on dietary diversity." This study highlights the importance of dietary diversity in maintaining a healthy gut microbiome and emphasizes the role of prebiotics in feeding beneficial bacteria
To your health and happiness, & protein intake,
x, Ashley
