Functional beverages have become incredibly popular in the health and wellness community, offering more than just hydration. These drinks are designed to provide specific health benefits, such as improved gut health, enhanced mental focus, and increased energy. A growing trend within this category is fiber-enriched beverages, which support digestive health and promote a feeling of fullness. Brands like Olipop and Poppi are leading this movement.

Fiber plays a crucial role in maintaining a healthy gut microbiome and regulating blood sugar levels. However, like any trend, functional beverages come with both advantages and disadvantages. For instance, Poppi contains 2 grams of fiber per can, while Olipop offers up to 9 grams per can. For many, this is a significant increase in fiber intake through a convenient delivery system.

You might be wondering, "Has she tried them?" Absolutely! I enjoy the flavors, particularly orange and root beer, as they bring back childhood memories of sleepovers. But here's the caveat: if your current dietary fiber intake is low, these drinks can cause considerable stomach discomfort. Personally, I consume an above-average amount of fiber, around 30 grams a day (the U.S. average is about 15 grams). Even so, when I first tried these beverages, the gas pains were intense. Adding this to my pre-existing digestive issues made it quite uncomfortable.

If you're considering trying these out, I suggest starting slow and monitoring how your body reacts. Below is a breakdown of the benefits and drawbacks to help you decide if these beverages might fit into your nutrition plan.

Benefits of Functional Beverages

1. Enhanced Nutritional Value: Many functional beverages, including fiber-enriched options, provide additional nutrients like vitamins, minerals, probiotics, and fiber. Fiber is essential for maintaining digestive health and can help regulate blood sugar and cholesterol levels. Fiber-enriched beverages offer an easy way to increase daily fiber intake, which many people fall short on【15†source】.
2. Digestive Health Support: Fiber-enriched drinks can support regular bowel movements and help prevent constipation. By promoting the growth of beneficial gut bacteria, these beverages can also improve overall gut health and potentially enhance the gut-brain axis, which is linked to mood and cognitive function【14†source】.
3. Convenience: Functional beverages provide a quick and easy way to consume beneficial nutrients, including fiber, without having to prepare complex meals. This convenience makes it easier to maintain a healthy diet, especially for those with busy lifestyles.
4. Hydration with a Purpose: These beverages not only hydrate but also offer added benefits like fiber, which can help you feel fuller for longer. This can be particularly useful for those looking to manage their weight or reduce snack cravings between meals.

Drawbacks of Functional Beverages

1. High Sugar Content: Some functional beverages, including those enriched with fiber, may contain added sugars to improve taste. Excess sugar can offset the health benefits and contribute to issues like weight gain and increased blood sugar levels.
2. Potential Overconsumption of Ingredients: While fiber is beneficial, consuming too much fiber too quickly can cause digestive discomfort, including bloating and gas. It’s important to increase fiber intake gradually and ensure adequate water consumption to avoid these side effects.
3. Cost: Fiber-enriched functional beverages can be more expensive than regular drinks or whole foods that provide fiber, such as fruits, vegetables, and whole grains.
4. Lack of Regulation: The market for functional beverages is not strictly regulated, so it’s essential to choose products from reputable brands and check labels for fiber content and other ingredients.

Functional beverages, especially those enriched with fiber, can be a convenient way to boost nutrient intake and support digestive health. However, it’s crucial to be mindful of potential drawbacks, such as added sugars, cost, and the risk of digestive discomfort from excessive fiber intake.

**Always read labels and consult with a healthcare provider if you have concerns about incorporating these beverages into your diet.**

​

​​​

Coach Jen

Gochujang Lentils Veggie Stir fry This one pot dish with a spicy sweet flavor provides not only lots of veggies but hit those fiber markers. This is a great way to usher in fall flavors. Recipe Here

​​