Is Poppi Soda Good for Weight Loss? Experts Weigh In on the Trendy Prebiotic Drink
Plus see prebiotic-rich alternatives if you're not a fan of soda
With its colorful cans and buzzy gut-health claims, Poppi soda is having a moment—largely thanks to social media. But as more people swap their sugary drinks for this popular prebiotic soda brand, one question keeps bubbling up: Is Poppi soda actually good for weight loss? Sure, it’s low in calories, contains apple cider vinegar to support gut health and tastes delicious—but that doesn’t necessarily mean it’ll move the needle on the scale. So we turned to the experts to find out if it really helps to shed extra pounds. Here, we explain if Poppi soda is healthy and what you need to know before cracking open a can.
Can Poppi soda help you lose weight?
While Poppi soda alone won’t lead to monumental weight loss, it can support healthier habits and reduce cravings for high-calorie beverages. “Each can contains only about 4 to 5 grams of sugar and significantly fewer calories than regular soda, which can help reduce overall sugar intake—a key factor in weight management,” says Logan G. Galbraith, MD, physician and researcher at Invigor Medical.
But what really helps is Poppi’s ingredients. It’s made with apple cider vinegar (ACV), which has become increasingly popular for weight loss. ACV is full of prebiotics, a type of fiber that feeds probiotics, or healthy bacteria that keep your gut healthy.
Woman's World Answers
While prebiotics are the fibers that nourish the good bacteria already in your gut, probiotics are live bacteria you ingest (from sources like yogurt or kombucha), explains Dr. Galbraith. “Both are important, but prebiotics can be easier to incorporate into your routine since they’re more shelf-stable and don’t require refrigeration,” he says.
ACV curbs hunger
Apple cider vinegar is often said to be great for weight loss, thanks to its appetite-reducing effects. It helps regulate hunger by stabilizing blood sugar levels and promoting feelings of fullness, explains Elizabeth Katzman, FDN-P, functional health expert and founder of Strong Choices.
She also notes that some studies suggest ACV helps reduce post-meal glucose spikes, which may curb hunger and prevent overeating. Lastly, the ACV in Poppi soda aids digestion by encouraging the production of stomach acid, helping the body break down food more effectively.
Prebiotics rev your metabolism
The other star of Poppi soda that can help you lose weight is its prebiotics. These plant fibers feed the good bacteria in your gut. Dr.Galbraith says a healthier gut microbiome has been linked to better metabolism, digestion and even better regulation of hunger and weight.
Katzman adds that prebiotics promote the production of short-chain fatty acids (SCFAs), which help with digestion and contribute to longer-lasting feelings of fullness, reducing the likelihood of overeating. Some prebiotic strains may even influence hormones that regulate fat storage, providing an additional boost to metabolism.
Katzman adds that prebiotic sodas like Poppi specifically aim to support the growth of gut bacteria, which contributes to long-term digestive balance and potential weight management.
Other prebiotic drinks that support weight loss
While Poppi soda may be one of the most popular prebiotic drinks right now, there are plenty of other options to support your weight loss journey— especially if you want variety. Kombucha, a fermented tea, and kefir, a fermented dairy drink, are both rich in prebiotics and probiotics that support gut health, says Katzman. She adds that Yerba mate, although better known for its caffeine content, also has prebiotic properties that aid digestion. Two options to try: Health-Ade Kombucha and Lifeway Kefir Probiotic Smoothie + Collagen.
When incorporated into a balanced diet, these drinks can help promote a healthy gut microbiome, which is crucial for managing weight. Want to stick to soda? Dr. Galbraith suggests OLIPOP, another popular brand with ingredients like chicory root and cassava fiber.
How to drink Poppi soda for weight loss
To boost the slimming benefits of enjoying a can of Poppi soda, the key is to time it right. “For weight loss, the ideal time to enjoy a prebiotic soda like Poppi is before meals,” says Katzman. “It may help curb appetite and prevent overeating.”
Dr. Galbraith notes that drinking one in between meals is also a good option. “They can be a smart choice to help curb cravings, especially if you’re used to reaching for something sweet in the afternoon,” he says.
Poppi sodas are a smarter beverage alternative, but to achieve even more weight loss, they should be used alongside other healthy habits such as a balanced diet and regular physical activity.
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