Is Olipop Healthy?
- Jared C. Pistoia, ND
- Jul 13
- 3 min read
Pop quiz! What has the nostalgic fizz of soda, a brightly colored can, and is sold as a gut-health elixir?
You guessed it—Olipop. Marketed as a “healthy soda,” Olipop has exploded onto the shelves of wellness-oriented grocery stores and social media feeds alike. But as with many trend-forward products, there’s an important question to ask: is it actually healthy?
Let’s look deeper.
What It Is & What’s In It
Olipop is a prebiotic soda that claims to support digestive health while satisfying your soda cravings. Each can contains a blend of fiber (from cassava root, chicory, Jerusalem artichoke), stevia or other natural sweeteners, and carbonated water, plus botanical extracts like marshmallow root, slippery elm, and calendula.
Flavors range from vintage cola to strawberry vanilla, and most contain around 2–5 grams of sugar and 9 grams of fiber per can—far less sugar than a standard soda and a surprisingly high fiber load for a beverage.
From a purely ingredient standpoint, it's a clever fusion of functional herbs, prebiotic fiber, and soda nostalgia.
How It Affects the Body
This is where things get interesting.
Blood sugar: Thanks to the low sugar content and fiber load, Olipop won’t spike your blood sugar like traditional sodas. It’s a win for metabolic health, especially if you’re trying to reduce sugar intake.
Gut health: The prebiotic fibers may support beneficial bacteria—key word: may. For some, the fiber blend promotes regularity and improved digestion. But if you’re prone to bloating or have SIBO, IBS, or sluggish motility, that 9 grams of fiber might lead to some uncomfortable side effects.
Hormones: No direct hormonal disruption here. But if you’re using Olipop to replace meals or mask cravings, it might indicate dysregulation elsewhere (more on that below).
Psychological & Behavioral Patterns
Olipop taps into a powerful psychological loop: “I want something sweet and fizzy—but I also want to be healthy.”
On one hand, it offers a transitional bridge for people trying to quit soda. On the other hand, it can reinforce a dependency on sweet-tasting treats to self-soothe or energize. In my clinic, I’ve seen patients reach for Olipop several times per day, convincing themselves it’s medicinal.
At its best, it’s a stepping stone. At its worst, it’s just health-washed soda behavior with a fiber hat.
When It Might Be Helpful
Transitioning off soda: Great short-term support for those breaking a sugar addiction.
Occasional treat: If you’re gut-stable and looking for a fun beverage, this is one of the better ones out there.
Constipation support: Some people do benefit from the fiber bump.
But be cautious if you’re:
Dealing with active gut dysbiosis
Using it to emotionally regulate
Drinking it daily without addressing the root need for sweetness, stimulation, or “reward”
Dr. Pistoia’s Root-Cause Verdict
Olipop isn’t inherently “bad”—in fact, it’s a smart, better-for-you beverage option. But it’s not a health food either. It’s a tool. Like any tool, it depends on how and why you’re using it.
If you’re supporting your microbiome in other ways (whole foods, stress reduction, nervous system balance), an Olipop here and there isn’t going to derail your health. But if you’re drinking one every day as a fix for something deeper—fatigue, anxiety, emotional flatness—it may be worth asking what else your body and mind are truly craving.
Is Olipop Healthy? Final Grade:
B
A clever soda alternative with decent ingredients, but too easily misused as a daily crutch or a substitute for deeper nourishment.
Want to get to the real root of your cravings, symptoms, and patterns?
Check out my online course, The True Cause of Illness & Holistic Self-Healing, to learn how to reset your health from the inside out—mind, body, and behavior.
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As a naturopathic physician, I recognize that every person's journey to health is unique. I take the time to understand each patient's story, physiology, emotional health, and lifestyle before making tailored recommendations. Whether using nutrition, herbal medicine, homeopathy, or lifestyle counseling, my goal is the same: to identify and treat the true cause of illness so that your body can restore balance naturally.
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