We get asked this question a lot. Plus other questions like “Does OLIPOP make you poop” or “Does OLIPOP help with bloating?” And we’re here to help answer your top questions… even the ones you might be too embarrassed to ask out loud! Along the way, we also shed some light on exactly how the 9g of fiber in OLIPOP supports your microbiome and digestive health, while still magically tasting like the soda you grew up sipping. Let’s dive in, shall we?

Does OLIPOP Make You Poop?

So let’s get this question out of the way: does OLIPOP help keep things er… regular? OLIPOP has 9g of fiber per can, and fiber is a big contributor to the health of your digestive system — including the regularity of your bowel movements. So no, on its own OLIPOP will not make you poop. But yes, a high-fiber diet can help keep things moving.* 

Positive “Side Effects” of Prebiotic Fiber in OLIPOP

Helping to keep things regular is a pretty important benefit of fiber. However, we feel it’s crucial to let you in on a not-so-little secret: fiber, especially prebiotic fiber like the fiber found in OLIPOP, helps with more than just bowel movements! What else does fiber do in the body? Here are a few other potential benefits or “side effects” you might expect from the prebiotic fiber you’ll find in a can of OLIPOP:

• Better gut health: Prebiotic fiber is a source of fuel for the beneficial bacteria in your gut, such as Bifidobacteria and Lactobacilli. The growth and diversity of these and other bacteria help maintain a healthy and balanced gut microbiota. 
• Nutrient absorption: A healthy gut microbiome is essential for the efficient absorption of nutrients from your food. And prebiotic fiber helps unlock the full potential of nutrient absorption by cultivating a flourishing gut microbiome. 
• Improved immune functioning: Prebiotics may help modulate immune function by maintaining a harmonious balance of gut bacteria, potentially reducing the risk of infections and enhancing your overall immune response.
• Blood sugar regulation: Some prebiotic fibers, such as resistant starch, may have a positive impact on your blood sugar. They can slow down the digestion and absorption of carbohydrates, leading to more stable blood sugar levels.
• Weight management: Prebiotics help promote the feeling of fullness, which could help reduce overall calorie intake. They also can influence the composition of your gut microbiota, which has been linked to weight regulation.
• Anti-inflammatory effects: By providing a feast for the good bacteria in your gut, prebiotic fiber may also help create an environment in your gut that is less conducive to inflammation. That’s because these friendly bacteria produce helpful substances, like butyrate, which calm down inflammation in the gut.
• Stronger gut barrier: Prebiotic fiber also supports the integrity of the gut barrier, regulates immune responses, and reduces the proliferation of harmful microbes. In other words, by supporting a diverse and healthy community of microbes, prebiotics create a balanced environment, making it harder for the bad guys to take over. 
• Mental wellness: Lastly, there is emerging research on the connection between the gut and the brain, known as the gut-brain axis. Prebiotics may have positive effects on mental well-being by influencing this communication between the gut and brain.

So, Does OLIPOP Have Side Effects?

Fiber has a ton of positive effects on the body. However, while fiber brings numerous health benefits to the table, it's crucial to strike the right balance. Remember, all foods, yes, even good-for-you foods, can create challenges if consumed excessively. For example, if your body isn’t used to a high-fiber diet, suddenly consuming large amounts could have some unexpected and uncomfortable side effects like bloating, gas, cramping, and possibly diarrhea or constipation. These symptoms should go away once the body gets adapted to the changes in your gut.

To navigate this fiber-rich journey successfully, adopt a gradual and consistent approach – slow and steady wins the race! Avoid sudden spikes in fiber intake, as your digestive system may need time to adjust. A valuable tip is to boost your water consumption alongside your fiber intake. Hydration is key for mitigating any potential discomfort and supporting your digestive system in the long run. 

Can I Drink More Than One OLIPOP A Day?

Absolutely! But if you’re new to OLIPOP or just getting started on your fiber journey, we recommend starting with one can a day. Then start working your way up to two (or more!) and see how your body feels. Once your gut adjusts to the prebiotic fiber intake you might be surprised by how good — and refreshing — it feels to crack open a can.

And remember, it is generally recommended that women aim for 25 grams of fiber per day, and men consume 35 grams. Significantly exceeding this amount may not be recommended for some individuals.

OLIPOP Benefits & Side Effects: The Takeaway

Did you know that the average American adult gets less than one-third of the FDA-recommended daily amount of fiber? Increasing your fiber intake is a great way to improve your digestive and microbiome health. And since we’re all about gut health over here at OLIPOP, packing our sodas with 9g of fiber per can to help combat this major fiber gap was a no-brainer. OLIPOP makes it that much easier to get your recommended daily intake, close the fiber gap, and take a big sip forward in supporting your digestive health. 

* This article isn’t intended to provide medical advice. So if you’re struggling with constipation or any manner of digestive discomfort please consult with your doctor or a qualified healthcare practitioner, especially if you have specific health concerns or conditions. 

Meet our Expert This article is reviewed by Lauren Manaker MS, RDN, LD. Lauren Manaker is an award-winning registered dietitian, book author, and freelance writer. Her work can be found in many major media outlets and on her women’s health nutrition-focused Instagram account @LaurenLovesNutrition. Raised in sunny South Florida and now living in Charleston, South Carolina, she has a love for the ocean and would be living on a houseboat if she had her way. She currently lives with her husband, young daughter, and 70-pound rescue pup.