Olipop gets its fiber from a proprietary blend of plant-based prebiotic fibers dissolved into each can. A 12-ounce can contains 6 to 9 grams of fiber, which covers at least 20% of the recommended daily value of 28 grams. That’s a meaningful amount of fiber from a beverage, roughly equal to what you’d get from a cup of broccoli or a medium pear.
The Three Fiber Sources
Olipop’s refrigerated cans use a blend the company calls OliSmart, built from three plant-derived fibers: chicory root inulin, cassava root fiber, and Jerusalem artichoke inulin. Two of these (chicory root and Jerusalem artichoke) provide inulin, a type of soluble fiber naturally found in thousands of plants. Cassava root fiber adds a different structural carbohydrate to round out the blend.
The shelf-stable (pantry-ready) versions of Olipop use a slightly different formula: cassava root fiber, acacia fiber, and guar fiber. These swap out the inulin-heavy ingredients for fibers that hold up better at room temperature while still functioning as prebiotics.
How These Fibers Actually Work
The fibers in Olipop are prebiotic, meaning your body can’t digest them, but bacteria in your gut can. When inulin from chicory root or Jerusalem artichoke reaches your large intestine undigested, beneficial gut bacteria ferment it and produce short-chain fatty acids, particularly butyrate. Butyrate is significant because it fuels the cells lining your colon and helps maintain the gut barrier, the layer that keeps harmful substances from crossing into your bloodstream.
Research on chicory-derived fiber shows it increases populations of health-promoting bacteria while reducing harmful ones. It also appears to dial down inflammatory signaling in both the small and large intestine. These aren’t effects you’d feel immediately after drinking a can, but over time, regularly feeding your gut bacteria prebiotic fiber supports a healthier microbial balance.
Why Fiber in a Soda Is Unusual
Traditional sodas contain zero fiber. They’re essentially carbonated water, sugar (around 39 grams in a standard cola), and flavoring. Olipop replaces that sugar load with 2 to 5 grams of sugar per can and adds dissolved prebiotic fibers instead. The fibers are “isolated,” meaning they’ve been extracted from their original plant sources rather than eaten whole. The FDA recognizes inulin and inulin-type fructans as meeting its regulatory definition of dietary fiber, so the grams listed on Olipop’s nutrition label count the same way fiber from whole foods does on a Nutrition Facts panel.
That said, isolated fiber in a beverage isn’t identical to eating a whole vegetable. Whole foods deliver fiber alongside vitamins, minerals, water, and other compounds that work together. Dissolved prebiotic fiber still feeds gut bacteria effectively, but it shouldn’t replace fruits, vegetables, and whole grains as your primary fiber sources.
Digestive Side Effects to Expect
The same properties that make prebiotic fiber beneficial can cause discomfort if your gut isn’t used to it. Bloating, gas, and diarrhea are the most common reactions, especially when you suddenly increase your fiber intake. If you’ve been eating a low-fiber diet and drink two or three cans in a day, you’re likely to notice.
Inulin specifically is a high-FODMAP carbohydrate. FODMAPs are short-chain carbohydrates that ferment rapidly in the gut and draw water into the intestine. For most people, this fermentation is harmless or even beneficial. But if you have IBS, inflammatory bowel disease, or chronic digestive issues, inulin can trigger significant intestinal distress. The Cleveland Clinic notes that prebiotic sodas are particularly likely to cause symptoms in people with sensitive digestive tracts.
Starting with half a can and increasing gradually over a week or two gives your gut bacteria time to adjust and typically reduces the intensity of these side effects.
How Much of Your Daily Fiber It Covers
Most Americans get only about 15 grams of fiber per day, roughly half the recommended 28 grams. A single can of Olipop adds 6 to 9 grams, which can close a real gap. For context, a slice of whole wheat bread has about 2 grams, a banana has 3, and a half-cup of lentils has around 8. One can of Olipop delivers fiber comparable to a solid serving of legumes.
The variation between 6 and 9 grams depends on the flavor. Each recipe uses slightly different proportions of the OliSmart blend, so checking the label on your preferred flavor gives you the exact count. Regardless of flavor, every can qualifies as an “excellent source” of fiber under FDA labeling rules, which requires at least 20% of the daily value per serving.