The High-Fiber Drink I Never Leave Costco Without, According to a Dietitian

As a registered dietitian, I’m always on the lookout for nourishing foods and drinks that provide functional health benefits—especially when they support gut health. One staple I never leave Costco without is the fiber-rich soda, Olipop. Not only does it taste great, but it can offer some benefits for your digestive system compared to alternatives like traditional soda.

In this article, I’ll share why this high-fiber soda is my go-to beverage, explain the science behind its benefits and give tips on why Costco is the perfect place to stock up on this fizzy favorite.

The Importance of Gut Health

Your gut microbiome is home to trillions of bacteria, fungi and other microorganisms. Having a balanced gut microbiome helps support digestion and immune function, reduces inflammation and can even improve mental health. And getting an adequate amount of fiber daily, along with foods rich in prebiotics and probiotics, can help improve your gut health. While probiotics often get the gut-health spotlight, prebiotics are just as important. Prebiotics serve as food for your gut’s beneficial bacteria, helping them thrive. Incorporating prebiotic-rich foods and beverages into your diet is an easy, effective way to support a balanced gut. In fact, research suggests that nourishing your gut bacteria with both probiotics (live microorganisms) and prebiotics (fiber and plant-based compounds) is beneficial for health.

My Favorite High-Fiber Drink at Costco

I really love how Olipop is refreshing, full of flavor and low in added sugar. I often reach for one in the afternoon when I’m craving something fizzy, and it’s been a great swap for soda. Plus, it’s an easy and convenient way to add a bit more fiber to my day.

Higher in Fiber

Olipop is made with their unique “Olismart” blend, which includes prebiotics like chicory root and Jerusalem artichoke. These plant-based fibers are rich in inulin, a prebiotic compound that research shows feeds beneficial gut bacteria. Each can of Olipop contains 9 grams of fiber, which is 36% of the daily recommended intake for women (25 grams) and nearly 24% for men (38 grams). Since this is a significant amount of fiber, I initially started with half a can to give my gut time to adjust before gradually moving up to a full can.

Fiber is essential for digestion, blood sugar management and maintaining overall health—yet most Americans aren’t getting enough in their diets. I find that Olipop is a nice way to help fill the fiber gap in my diet while still prioritizing fiber-rich whole foods like fruits, vegetables, legumes and whole grains.

Lower in Added Sugar

Traditional sodas can contain upward of 40 grams of added sugar per serving, contributing to blood sugar spikes and an imbalance in gut bacteria. Olipop contains just 2 to 5 grams of added sugar per can, derived from sources like cassava root syrup, fruit juices and stevia. Stevia is a nonnutritive sweetener that adds sweetness without calories or added sugar. Personally, I enjoy the taste and tolerate it well, but some people may find stevia’s flavor less appealing or have varying sensitivities. If you have concerns, it’s always a good idea to consult a health care professional before making changes to your diet.

Overall, Americans consume far more added sugar than recommended, with sweetened beverages like soda being one of the biggest contributors. Consuming too much added sugar in the diet has been linked to health concerns like increased risks of obesity, type 2 diabetes and heart disease, which is why I started looking for lower-sugar alternatives. Olipop is a nice option because flavors like their Classic Root Beer and Vintage Cola have that familiar soda taste but with much less added sugar. Their Strawberry Vanilla flavor is probably my personal favorite! 

Lower-Priced at Costco

A single can of Olipop typically costs around $2.49 at retail stores, but Costco offers more bang for your buck. At Costco, you can grab an 8-pack of Strawberry Vanilla and Classic Root Beer for just $12.99—bringing the price down to $1.62 per can. It’s a more budget-friendly way to enjoy this high-fiber beverage while stretching your dollars.

Other Tips for Supporting Gut Health

Here are some other simple tips to help support and maintain a healthy gut.

1. Incorporate Fiber-Rich Foods: Be sure to prioritize fruits, vegetables, whole grains, nuts, seeds and legumes throughout your meals and snacks. Foods like artichokes, whole grains, berries and beans are not only rich in fiber but also packed with nutrients that support our health. Need some recipe ideas? Check out these 18 High-Fiber Recipes I adore.
2. Stay Hydrated: Drinking plenty of water is crucial for brain health, heart health, skin health and more. Plus, it’s essential when increasing your fiber intake, as water helps fiber move through your digestive system more easily. 
3. Eat Fermented Foods: Include fermented foods like yogurt, kefir, sauerkraut and kimchi in your diet to increase your intake of probiotics. These foods help promote a healthy balance of gut bacteria and work alongside prebiotic fiber to support healthy digestion.

The Bottom Line

I’ve grown to love Olipop because it’s a delicious and functional part of my routine. This prebiotic soda gives me some extra fiber and supports my gut health, all while helping me cut back on added sugar. Increasing fiber and reducing added sugar are key habits for improving digestion, maintaining steady blood sugar levels and reducing inflammation. It’s equally important to focus on other lifestyle habits for gut health, too. Be sure to eat a variety of whole foods, stay well hydrated and incorporate fermented foods into your diet to help support your gut and overall health.