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Is Olipop Actually Healthy? Here's What's Really Inside
Olipop is still soda - but it's soda doing some genuinely interesting things your regular Coke can't touch. With 9 grams of fiber per can and a blend of prebiotics that actually feed your gut bacteria, it's racking up serious health cred on social media.
But is it actually healthy, or just expensive marketing? We're breaking down exactly what's inside each can, what the science says, and whether it's worth the premium price tag.
In this guide:
- What's Actually in a Can of Olipop
- Is Olipop Good for Weight Loss?
- How Many Olipops Can You Drink Daily?
- Should You Drink Olipop?
What's Actually in a Can of Olipop
Olipop's secret sauce is something called OLISMART - a proprietary blend of prebiotic fibers and botanicals that sounds fancy but is actually pretty straightforward once you decode it.
What you're actually drinking:
| Ingredient | What It Actually Does |
| Cassava Root Fiber | Feeds your gut bacteria and adds fiber without the sugar spike |
| Chicory Root Inulin | Another prebiotic fiber that helps beneficial bacteria thrive |
| Jerusalem Artichoke Inulin | Yep, more prebiotic fiber (seeing a pattern here?) |
| Nopal Cactus | Traditional ingredient with potential blood sugar benefits |
| Calendula Flower | Botanical extract with anti-inflammatory properties |
| Kudzu Root | Traditional Chinese medicine ingredient |
| Marshmallow Root | May help soothe digestive tract (not related to the campfire treat) |
The Numbers That Matter: Each 12 oz can contains 35-50 calories , 9g of fiber (6g in the Pantry Ready line), and just 2-5g of sugar . Compare that to a regular Coke with 140 calories and 39g of sugar, and you can see why people are making the switch.
The fiber content is legitimately impressive. Most Americans get about 15g of fiber daily when they need 25-38g. One can of Olipop gets you about a third of the way there - that's more than you'd get from a bowl of oatmeal.
One thing to note: Olipop's Pantry Ready line has 6g of fiber instead of 9g, so if you're specifically chasing that fiber boost, check the label before you grab a can.
Does the Prebiotic Promise Hold Up?
Think of prebiotics as fertilizer for the good bacteria in your gut. They're the food that helps beneficial microbes thrive, which can support digestion, immunity, and even mood.
Olipop funded a clinical trial that showed people who drank their soda had a better blood sugar response compared to those who drank traditional cola. That's genuinely interesting - and it's more research than most beverage brands bother with.
But one can won't revolutionize your gut microbiome. Your overall diet, stress levels, sleep quality, and existing fiber intake all matter way more than a single drink. And if you're wondering how Olipop stacks up against other prebiotic sodas like Poppi, we break down the full comparison here .
Is Olipop Good for Weight Loss?
Olipop is not a weight-loss product, and anyone who tells you otherwise is selling you something.
That said, it can absolutely support weight management as part of a broader healthy eating pattern. If you're currently drinking one regular Coke daily (140 calories, 39g sugar) and swap it for an Olipop (45 calories, 2-5g sugar), you're saving 95 calories and cutting about 34g of sugar every single day.
Over a month, that's 2,850 fewer calories - almost a pound's worth.
The high fiber content also helps with satiety, meaning you feel fuller longer. Fiber slows digestion and helps stabilize blood sugar, which can reduce cravings and prevent the energy crashes that send you hunting for snacks.
But you can't out-soda a bad diet. If you're adding Olipop on top of your regular eating habits (instead of replacing something less healthy), you're just adding 45 calories, not creating a deficit. Think of it as one tool in the toolbox, not the whole workshop.
How Many Olipops Can You Drink Daily?
The official recommendation from Olipop is to start with one can per day , especially if you're not used to a high-fiber diet.
Most adults need 25-38g of fiber daily, and one can gives you about a third of that. If you're currently eating the standard American diet (which averages around 15g), suddenly adding 18g from two cans could overwhelm your digestive system. Your gut bacteria need time to adjust to the prebiotic party you're throwing them.
And nobody mentions this in the Instagram ads: if you're not used to eating a lot of fiber, that 9g can hit your digestive system hard. Gas and bloating are common side effects, especially when you first start drinking prebiotic sodas. Start with one can a day and see how your body responds. Preferably at home.
Listen to your body. Signs you might want to dial it back include persistent bloating or gas, stomach cramping, or changes in bathroom habits.
Once your system adjusts - which usually takes a week or two - you can experiment with having more. Some people comfortably drink two cans daily. Others stick with one. There's no universal right answer.
Should You Drink Olipop?
Olipop makes sense if:
- You're trying to cut back on sugar but still want something fizzy and sweet
- You're looking for an easy way to boost your fiber intake
- You miss soda and want a healthier alternative that doesn't taste like sadness
- You're curious about gut health and willing to invest a bit more in your beverages
You might want to skip it (or proceed with caution) if:
- You have IBS or a sensitive digestive system (all that fiber can be rough)
- You're pregnant or breastfeeding (check with your healthcare provider first)
- You're on a tight budget and can't justify $3/can (though there are ways to bring the cost down - we cover the best deals here )
- You're perfectly happy with water, unsweetened tea, or other zero-calorie options
Olipop is a legitimately better choice than regular soda. The fiber content is real, the sugar is low, and there's actual science backing some of the benefits. It's not going to cure anything or transform your health overnight, but as swaps go, this one's pretty solid.
Ready to try it? Start with a single can to test your tolerance, and if your gut gives it the thumbs up, grab a case with the Subscribe & Save discount.
Frequently Asked Questions
Is Olipop actually better for you than regular soda?
Yes, by pretty much every nutritional measure. Olipop has 9g of fiber , 2-5g of sugar , and 35-50 calories per can, compared to regular soda's 0g fiber, 39g+ sugar, and 140+ calories. The prebiotic ingredients may also support gut health, though one can won't work miracles.
What are the side effects of drinking Olipop?
The most common side effects are gas and bloating , especially if you're not used to eating a lot of fiber. Start with one can daily and give your gut bacteria time to adjust (usually 1-2 weeks). If you experience persistent cramping or discomfort, dial it back.
Does Olipop have caffeine?
Most flavors are caffeine-free, but four contain caffeine from green tea extract: Vintage Cola, Doctor Goodwin, and Cherry Cola (50mg each) and Ridge Rush (60mg). That's comparable to half a cup of coffee. If you're sensitive to caffeine or drinking one in the evening, stick with the other flavors.
Does Olipop have aspartame or artificial sweeteners?
Nope. Olipop is sweetened with cassava root syrup , fruit juice , and stevia leaf extract . Zero aspartame, sucralose, or any artificial sweeteners. This matters if you get headaches from artificial sweeteners or just prefer plant-based options.
Can you drink Olipop while pregnant?
Olipop's official stance is to consult your healthcare provider before drinking it during pregnancy or while breastfeeding. Some of the botanical ingredients - particularly calendula flower - don't have extensive safety data for pregnancy. The prebiotic fibers themselves are generally considered safe, but it's better to get personalized advice from your OB.
Does Olipop have alcohol?
No. Olipop contains zero alcohol. It's a soda alternative, not a hard seltzer.
How does Olipop compare to Poppi?
Olipop has 4x more fiber (9g vs. 2g) and uses a complex prebiotic blend instead of apple cider vinegar. Both are solid alternatives to regular soda, but the fiber difference is significant if gut health is your priority. Want the full breakdown? We compare them head-to-head here .
Can kids drink Olipop?
There's nothing harmful in Olipop for kids, but the high fiber content might cause gas and stomach discomfort in smaller digestive systems. If you want to try it, start with half a can. Water and milk should still be their primary drinks.
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