Is Olipop Prebiotic Soda Healthy
As health and wellness trends continue to evolve, Olipop prebiotic soda has gained significant attention as a functional beverage that offers more than just a refreshing taste. But is it truly healthy? Let’s dive into what Olipop is, its benefits, and potential considerations.
What is Olipop?
Olipop is a brand of soda marketed as a healthier alternative to traditional soft drinks, that, in my opinion, is friggin delicious. It contains prebiotics, botanicals, and plant fibers designed to support digestive health. Unlike conventional sodas, which are loaded with sugar and artificial ingredients, Olipop aims to provide a functional drink that promotes gut health.
Probiotics vs. Prebiotics
To understand what prebiotic soda is, it helps to know what probiotics and prebiotics are. Probiotics are live bacteria or yeasts that benefit digestive and immune health when consumed, while prebiotics are plant fibers that help probiotics thrive by feeding the healthy bacteria in the gut microbiome.
Several brands have developed prebiotic sodas, but the leading market players are Poppi and Olipop. These sodas contain carbonation and come in various flavors, such as cola, lime, and orange. Unlike regular sodas, they contain prebiotics, often in the form of inulin extracted from chicory root.
Is Prebiotic Soda Healthier Than Regular Soda?
Most prebiotic sodas, including Olipop, 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, it is making a net positive impact on our health.
Possible Health Benefits of Prebiotic Soda
Prebiotic fibers are critical because they stimulate the growth of good gut bacteria. These fibers are fermented in the large intestine by bacteria, transforming them into health-boosting short-chain fatty acids.
There are studies that show that these fatty acids can have beneficial effects on inflammation, appetite, and blood sugar levels.
Olipop uses a mixture of different prebiotics, including cassava root, chicory root, artichoke, nopal cactus, calendula flower, and kudzu root. These ingredients add fiber and inulin, which can help with constipation and stabilize blood sugar in adults with healthy digestive systems.
Why Prebiotic Fiber is More Beneficial Than Probiotics
Prebiotic fibers are more beneficial than probiotics for gut health because they feed and sustain the existing beneficial bacteria in the gut.
Unlike probiotics, which introduce new bacteria that may not always survive the journey through the digestive system, prebiotics ensure that the gut's natural beneficial bacteria thrive.
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 advisable to limit intake to one can per day.
People with conditions such as small intestinal bacterial overgrowth, irritable bowel syndrome (IBS), Crohn’s disease, or colitis may want to avoid prebiotic sodas altogether.
Even for individuals without these conditions, the high fiber content in prebiotic sodas like Olipop can cause 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. Therefore, 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 its 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, flaxseeds, chia seeds, green vegetables, beans, & oats.
For those seeking a healthier alternative to traditional sodas, sparkling water with fresh fruit slices or herbal teas are excellent options.
Olipop prebiotic soda can be a healthier alternative to traditional, sugary sodas due to its lower sugar content and fewer calories. However, the specific benefits these sodas claim to have on gut microbiota are still under scrutiny.
While prebiotic fiber is generally beneficial for gut health, it may be preferable to obtain fiber from whole food sources rather than through carbonated beverages, which can cause stomach and intestinal discomfort for some individuals.
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.
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
Did you make the recipe? What did you think?! Tell me in the comments below!
To your health and happiness, & protein intake,
x, Ashley
Hey, I’m Ashley Grace
aka: the protein snack queen
I’m an evidence-based Personal Trainer and Nutrition Coach who specializes in helping my clients lose body fat and build muscle using convenient, approachable, and sustainable methods.
