At a Glance
- Prebiotic sodas like Poppi and Olipop contain only 2-4 g fiber per can, below the 5 g threshold needed for measurable gut benefits.
- Most brands pack 25-50 calories and 4-7 g sugar, far less than traditional soda but still below the 4-5 g fiber experts flag as meaningful.
- Lawsuit Cobbs v. Vngr Beverage LLC (2024) claims Poppi’s 2 g prebiotic fiber is “too low to cause meaningful gut health benefits.”
- Why it matters: Shoppers paying premium prices for “gut-healthy” drinks may get only trace fiber and no proven digestive upside.
Pepsi’s $1.95 billion purchase of Poppi in early 2025 and Coca-Cola’s launch of Simply Pop signal that “healthy soda” is now big business. Yet labels promising better digestion, lower sugar, and prebiotic power deserve a closer look. Marcus L. Bennett spoke with physicians and nutritionists to see whether these cans deliver-or simply fizz up hype.
What counts as prebiotic soda?
Prebiotic sodas swap high-fructose corn syrup for plant fibers that, in theory, feed beneficial gut bacteria. Popular options include:
- Poppi
- Olipop
- Simply Pop (Coca-Cola)
- Wildwonder
- Culture Pop
- Turveda
- Mighty Pop
- SunSip (from Health-Ade)
David Clarke, board-certified internist and gastroenterologist, says most versions use agave inulin or chicory root fiber and keep calories at 25-50 per 12 oz. Sugar lands between 4-7 g, a sharp drop from the 39 g in a standard cola. Still, Clarke warns, “their health benefits remain uncertain.”
The fiber gap
A 2024 class-action suit in the Northern District of California highlights the core issue. Court papers state Poppi “only contains two grams of prebiotic fiber, an amount too low to cause meaningful gut health benefits for the consumer from just one can.” Clarke echoes the point: “Its two grams fall short of the five-gram threshold required for measurable gut health improvements.”
Other brands rarely do better. Simply Pop offers 3 g. Olipop reaches 9 g, but only in select SKUs. Without at least 4-5 g per serving, any digestive boost is unlikely, experts say.
Are they actually healthy?
Nutritionist Anastasiia Kaliga frames it this way: “Compared to traditional sodas, which are loaded with sugar and artificial ingredients, prebiotic sodas seem like a better option.” Yet “better” does not equal beneficial.
Raphael Cuomo, professor at UC San Diego School of Medicine, sees value only in sugar reduction. “From the perspective of preventing life-threatening diseases like cancer and heart disease, the key consideration is reducing intake of sugar. Some newer sodas are formulated with lower sugar and added fiber and so are a better option than traditional sodas. However, they should not be considered a health food.”
Brian Bethune, founder of Bear Maple Farms, flags unknowns around alternative sweeteners. “Stevia and erythritol may impact the microbiome in ways we don’t fully understand. Bottom line: It’s complicated.”
Cuomo stresses whole foods remain superior. “Prebiotic sodas may contribute small amounts of fiber, but they are not a primary source of meaningful prebiotic intake. A diet rich in vegetables, legumes and whole grains provides significantly greater benefits for gut health.”
Amy Eloheim, functional health practitioner, sums up the stance: “A prebiotic soda can be a convenient way to support gut health, but it shouldn’t be your only source of prebiotics.”
Label checklist
When scanning shelves, experts advise the following cut-offs and red flags:
- Less than 5 g sugar per serving
- 4 g or more fiber, with specific types such as inulin or galactooligosaccharides listed
- No artificial sweeteners
- No caramel coloring or phosphoric acid
- No preservatives
Amy Lee, medical nutritionist at Nucific, recommends reading “word by word” for sugar aliases-more than 70 names exist. Cuomo adds that phosphoric acid and caramel coloring “may contribute to inflammation or metabolic disruption.”
DIY for real fiber
To bypass label confusion, clinicians suggest crafting soda at home where fiber content is controllable. Core components:
- Sparkling water: Start with 8 oz unflavored carbonated water to avoid sodium or additives.
- Prebiotic fiber: Add 1-2 teaspoons chicory, acacia, or resistant potato starch to hit the 5 g target.
- Natural sweetener: 1-2 teaspoons raw honey or maple syrup.
- Citrus juice: Lemon or lime for antioxidants.
- Herbs & spices: Mint, cinnamon, or turmeric for flavor and anti-inflammatory effects.
- Kombucha splash: Optional probiotic boost.
Clarke provides a starter recipe:
| Ingredient | Amount |
|---|---|
| Sparkling water | 8 oz |
| Lemon juice | 1 Tbsp |
| Grated ginger | 1 tsp |
| Honey | 1 tsp |
| Sea salt | pinch |
Combine, then “ferment for 12 to 24 hours to cultivate probiotics,” Clarke says.
Key takeaways
- Prebiotic sodas contain far less sugar than regular soft drinks but rarely supply enough fiber-usually 2-4 g-to move the gut-health needle.
- A 5 g fiber minimum per can is the threshold clinicians cite for measurable digestive benefits.
- Court filings against Poppi underscore the shortfall, and experts view these drinks as occasional stand-ins, not dietary foundations.
- Reading labels for sugar under 5 g and fiber above 4 g helps identify the better bottles, though whole produce, legumes, and grains remain the gold standard for prebiotic intake.
- Mixing your own sparkling tonic lets you hit meaningful fiber levels while sidestepping additives.
“Consumers should view these products as occasional supplements rather than substitutes for fiber-rich diets,” Clarke says. Enjoy the fizz, but keep the claims-and the fiber count-in perspective.
