Are “Gut Sodas” Really Better for You?

Are “Gut Sodas” Really Better for You?

What Are Gut Sodas?

Even if you haven’t tried one yet, you have probably noticed the explosion of pastel-colored cans of “better-for-you” sodas in stores. Brands such as Olipop, Poppi and Culture Pop bill themselves as healthy, modern sodas that are lower in sugar and have added gut-health benefits. And people are buying them-- big-time. So much so that PepsiCo paid nearly $2 Billion to buy Poppi in March 2025, and Coca-Cola recently introduced its own version called Simply Pop.

They are often called gut sodas because they have added prebiotics or probiotics, and they claim to support digestive health. How enticing ---a sweet fizzy drink in fun flavors that has health benefits. That’s the promise anyway, but are they really better for you? I took a closer look to find out.

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Do They Really Improve Gut Health?

These sodas claim to be good for your gut because they have either added probiotics (gut-friendly bacteria) or prebiotics (fiber that feeds good gut bacteria). But there is no actual proof that these drinks benefit gut health, and there are potential downsides.

The main prebiotic used in drinks such as Olipop and Poppi is inulin, a type of fiber that’s naturally occurring in many foods such as onions, asparagus, leeks and Jerusalem artichokes. Inulin appears to promote the growth of certain good bacteria, but it is not clear if that actually leads to better gut or overall health.

The problem is that inulin can cause gas and bloating for many people. An analysis of 17 studies recommended keeping inulin intake to 5 g a day to avoid excessive gas, while noting that some people can tolerate up to 20 grams a day. The amount of fiber in these sodas varies widely. Olipop contains 9 grams of fiber per can, while Poppi has 2 grams. So drinking a few cans could certainly lead to gas and bloating for many.