As you might have guessed, we’re big fans of fiber and how it supports your microbiome and digestive health. Yet, we all know that some of that digestive support falls into the category of “bathroom” topics. That’s why we get asked questions like “Does OLIPOP keep you regular?” and “Does OLIPOP make you gassy?” quite a bit. And we’re here to help address your top questions… even the ones you might be too embarrassed to ask out loud! 

After all, we all go! And it’s important to know what to expect when you start adding more fiber to your diet. So, let’s dive in, shall we?  

Does OLIPOP Make You Regular? 

Let’s get this question out of the way: does OLIPOP help keep things er… regular? OLIPOP has 6 to 9g of fiber per 12 fl oz can, and fiber is a big contributor to the health of your digestive system—including the regularity of your bowel movements. [1] 

So no, on its own OLIPOP will not make you have bowel movements. Drinking an OLIPOP daily is just one part of your total daily fiber intake. Having enough fiber from all of the foods and beverages that you consume, and meeting your fiber requirements, can help support regular bowel movements. [1]  

What to Expect When You Start Adding Fiber to Your Diet 

Fiber has a ton of positive effects on the body, including bowel regularity. (Psst... want to learn more about these potential benefits? Head to our guide on fiber, where we talk all about fiber types, fiber pros, and more.) 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 ones, can create challenges if consumed excessively. If you’re new to your fiber journey, suddenly consuming large amounts of fiber could introduce some not-so-fun effects like occasional bloating, gas, or changes to your bowel movements. [2] 

It’s important to know that fiber (especially prebiotic fiber) is the primo food source for the healthy bacteria in your gut. So suddenly adding a lot of fiber to your diet is like preparing a giant feast for those bacteria. And as they’re feasting and digesting via a process called fermentation, the byproduct can be a bit, well, gassy!  

However, we have some good news. Things should return to normal once your body (and the bacteria you house) adjust to these dietary changes. [2] 

Start Slow, Go Low 

If you’re new to your fiber journey, try adopting 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.  

Another 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. [2]  

Why? Well, as soluble fiber passes through the G.I. tract, it absorbs water to form a gel, slowing digestion and nutrient absorption. Insoluble fiber, on the other hand, adds bulk and retains water, which helps to soften stools for easier elimination. Increasing fluid intake with a high fiber diet is essential because fiber absorbs large amounts of water to function properly.  

Can I Drink More Than One OLIPOP A Day? 

Absolutely! But in the theme of starting slow and going low, if you’re new to OLIPOP or just getting started on your fiber journey, try small amounts of OLIPOP at a time. Half a can a day followed by water can help you adjust if you are currently under consuming fiber. Once your gut adjusts to the fiber intake you might be surprised by how good—and refreshing!— it feels to crack open a can. 

And remember, it’s generally recommended that women aim for 25 grams of fiber per day, and men consume 35 grams per day. Significantly exceeding this amount may not be recommended for some individuals. [3] 

Adding Fiber to Your Diet: The Takeaway 

Did you know that over 90% of American adults don’t get enough fiber? [3] Increasing your fiber intake is a great way to improve your digestive and microbiome health. And since we’re all about digestive health over here at OLIPOP, packing our sodas with 6 to 9g of fiber per 12 fl oz 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. 

But we don't suggest a 0 to 60 approach. Starting slow and going low with your fiber intake could help your body adjust. The fiber journey is different for everyone, and sometimes it’s best to take a gradual approach. 

Sources: 

1. Lattimer, J. M., & Haub, M. D. (2010). Effects of dietary fiber and its components on metabolic health. Nutrients, 2(12), 1266–1289. https://doi.org/10.3390/nu2121266
2. Daley SF, Shreenath AP. The Role of Dietary Fiber in Health Promotion and Disease Prevention: A Practical Guide for Clinicians. 2025 Dec 1. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 32644459. 
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov. 

* 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.