Olipop is a meaningful upgrade over regular soda, but it’s not a health food. Each 12-ounce can contains 35 to 45 calories, 2 to 5 grams of sugar, and no added sugar, which puts it far ahead of a typical cola’s 39 grams of sugar and 140 calories. The real selling point is the fiber: 6 to 9 grams per can, covering about 20 to 32 percent of your recommended daily intake. That’s a genuinely useful amount, especially considering most Americans fall well short of the 28-gram daily target.
What’s Actually in Olipop
Olipop is sweetened with a combination of cassava syrup, fruit juice, and stevia extract. The cassava syrup provides a small amount of natural sugar, while stevia (a zero-calorie plant extract) handles the rest of the sweetness. This is a different approach from diet sodas that rely on artificial sweeteners, and from regular sodas that load up on high-fructose corn syrup or cane sugar.
The centerpiece of the formula is a proprietary blend called OLISMART, which combines prebiotic fibers and botanical extracts. The fiber sources include chicory root inulin, cassava root fiber, and Jerusalem artichoke inulin in the refrigerated versions. The shelf-stable (pantry ready) versions swap in acacia fiber and guar fiber instead. All versions also contain extracts from marshmallow root, calendula flower, kudzu root, and nopal cactus. These botanicals have a long history in herbal medicine, though their concentrations in a single can of soda are relatively small.
How the Prebiotic Fiber Works
Prebiotics are types of fiber that your body can’t digest but that beneficial gut bacteria feed on. When those bacteria break down prebiotic fiber, they multiply and produce compounds that support the lining of your intestines. The most studied ingredient in Olipop’s blend is chicory root inulin, which has solid research behind it.
A randomized controlled trial with 96 participants found that consuming 10 grams of chicory root fiber daily for ten days increased levels of Bifidobacterium (a key group of beneficial gut bacteria) by an average of 92 percent. The fiber worked regardless of what food it was delivered in, whether it was mixed into a drink, baked into shortbread, or added to chocolate. That’s encouraging for a beverage format like Olipop, though it’s worth noting the study used 10 grams per day. A single can of Olipop delivers 6 to 9 grams of total fiber from multiple sources, so the inulin content alone is likely lower than what was tested.
Still, getting any meaningful prebiotic fiber from a drink you’re choosing instead of soda is a net positive for your gut. Most people get their fiber from whole grains, fruits, and vegetables. Olipop won’t replace those foods, but it adds to your daily total in a way that regular soda never could.
How It Compares to Regular and Diet Soda
The comparison to regular soda is straightforward. A 12-ounce can of Coca-Cola has 140 calories, 39 grams of sugar, and zero fiber. Olipop has roughly a third of the calories, a fraction of the sugar, and a significant dose of fiber. If you’re someone who drinks soda regularly and switches to Olipop, that’s a substantial reduction in sugar intake over time.
The comparison to diet soda is more nuanced. Diet sodas have zero calories and zero sugar, which Olipop can’t match. But diet sodas also contain no fiber and no prebiotic benefit. Some research has raised questions about whether artificial sweeteners affect gut bacteria or appetite signaling, though the evidence is mixed. Olipop’s fiber content gives it a functional advantage that diet sodas simply don’t offer, but you’re paying for it in both calories (modest) and price (typically $2.50 to $3.00 per can).
Potential Digestive Side Effects
The same fiber that makes Olipop beneficial can cause discomfort if your gut isn’t used to it. Inulin and other prebiotic fibers are fermented by bacteria in your large intestine, and that fermentation produces gas. The most common side effects of inulin include bloating, gas, cramps, and occasionally diarrhea or constipation. These effects tend to be more pronounced at doses above 30 grams, which is far more than one can of Olipop contains.
That said, if your current diet is low in fiber, even 6 to 9 grams from a single drink can be noticeable. Drinking one can and seeing how your body responds before making it a daily habit is a reasonable approach. Most people adjust within a few days as their gut bacteria adapt to the increased fiber.
Pregnancy and Other Safety Considerations
Some of the botanical ingredients in Olipop deserve extra attention for certain groups. Calendula flower extract, for instance, is generally not recommended during pregnancy due to a potential miscarriage risk. Cassava root and chicory root are also flagged as medicinal herbs worth discussing with a healthcare provider if you’re pregnant or breastfeeding. The amounts of these botanicals in a single can are likely small, but labels don’t specify exact quantities, which makes it difficult to assess the risk precisely.
Is It Worth the Price
Olipop costs roughly six to eight times what a can of regular soda costs, so the question of value matters. What you’re getting for that price is a low-sugar, high-fiber beverage with prebiotic ingredients backed by real (if still limited) science. It’s not a probiotic supplement, and it won’t transform your gut health on its own. But as a swap for soda, it removes a significant source of added sugar from your diet and replaces it with something that actively feeds beneficial bacteria.
The most honest way to think about Olipop: it’s a better soda, not a health drink. If you eat plenty of fruits, vegetables, legumes, and whole grains, you’re already getting the fiber and prebiotics your gut needs, and Olipop is just a pleasant extra. If your diet is lower in fiber and you’re looking for an easy way to add some while cutting back on sugar, it fills that gap more effectively than almost any other packaged beverage on the market.