Eat + Enjoy + Restore
Mindful Eating for Gut Health: How to Reconnect with Your Body and Improve Digestion If you’re navigating food sensitivities, digestive symptoms, or chronic bloating, mindful eating might be the missing piece. In this post, we’ll explore how mindful eating for gut health can reduce symptoms, […]
Castor Oil Pack for Endometriosis Pain Relief: Does Castor Oil Help? If you’re searching for natural ways to manage endometriosis pain, you’ve likely come across the idea of using castor oil for endometriosis. This age-old remedy is gaining renewed attention for its potential to reduce […]
In a world where gut health, clean ingredients, and functional foods are trending, traditional sodas are making way for a new generation of fizzy, flavorful, and health-conscious drinks – aka – prebiotic sodas. If you’re someone who craves the satisfying fizz of soda but could do without the excess sugar and artificial ingredients, you’ve probably come across names like OLIPOP, Poppi, and Halfday.
All three brands claim to support gut health and offer low-sugar alternatives to soda or sweet tea—but how do they really compare when it comes to fiber, sugar, calories, caffeine, and ingredients?
Let’s break it down.
Marketed as a “new kind of soda” that supports digestive health with the help of prebiotic fiber, plant extracts, and botanicals. OLIPOP stands out for its fiber content (9g per can) and botanical ingredients. It’s a good soda alternative for those looking to support gut health, reduce sugar intake, and enjoy nostalgic soda flavors—all without artificial sweeteners. It is important to be intuitive with your body and its reaction to high fiber amounts at once, while it may cause bloating and irritability in some individuals.
Nutrition per 12 oz can:
Key Ingredients:
Compared to similar prebiotic sodas, Poppi blends fruit-forward flavor with the benefits of apple cider vinegar (ACV), a popular natural remedy believed to support digestion and immune health. Poppi offers a refreshing soda alternative that combines real fruit flavor with gut-supporting ingredients like prebiotic fiber and ACV. With minimal sugar and no artificial sweeteners, it’s an option for those seeking a flavorful, low-calorie beverage that aligns with a balanced lifestyle.
Nutrition per 12 oz can:
Poppi Ingredients:
Brings a unique spin to the better-for-you beverage scene by offering prebiotic iced teas rather than traditional sodas. It combines tea’s natural antioxidants with prebiotic fiber for a functional and refreshing drink. Halfday offers a tea that’s rich in antioxidants, fiber, and flavor—making it a great option for those who love a little caffeine without the sugar crash. It’s especially great for iced tea fans looking to make a switch.
Nutrition per 12 oz can:
Key Ingredients:
Side-by-Side Comparison
| Brand | Fiber (g) | Sugar (g) | Calories | Caffeine (mg) | Best For… |
| OLIPOP | 9 | 2–5 | ~45 | 0–50 | Gut health + nostalgic soda flavors |
| Poppi | 2–3 | 4–5 | 20–30 | 0-50 | Light, fruity flavor + benefits of ACV |
| Halfday | 8 | 3 | 30–40 | 30–50 | Iced tea lovers who want fiber & antioxidants |
If you would like more information on prebiotic fiber, click this link here to read my other blog post to learn all about fiber and how to incorporate it in your diet!
References
Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 115(11), 1861–1870. https://doi.org/10.1016/j.jand.2015.09.003
Halfday Iced Tea. (n.d.). Halfday Iced Tea. Retrieved April 16, 2025, from https://drinkhalfday.com/
Poppi. (n.d.). Poppi. Retrieved April 16, 2025, from https://drinkpoppi.com/
The OLIPOP Story. (n.d.). OLIPOP. Retrieved April 16, 2025, from https://drinkolipop.com/pages/our-story
Dietary fiber is the part of plant foods that our bodies can’t digest. Unlike other nutrients that are broken down and absorbed, fiber passes through the digestive system relatively intact. You can find fiber in a variety of plant-based foods such as fruits, vegetables, legumes, […]
The Ultimate Guide to Beef Tallow Benefits and Its Health Perks For centuries, beef tallow has been a staple in kitchens worldwide, prized for its rich flavor, versatility, and high smoke point. But beyond its culinary uses, the benefits of tallow extend far beyond cooking—it’s […]
Achieving the right omega-6 to omega-3 ratio is one of the most important yet often overlooked aspects of maintaining overall health. These two essential fatty acids play crucial roles in the body, but the balance between them significantly influences inflammation, heart health, brain function, and even chronic disease risk.
Unfortunately, the typical Western diet contains far too much omega-6 and not enough omega-3, leading to an imbalance that may contribute to conditions like cardiovascular disease, autoimmune disorders, and metabolic issues. Understanding the role of these fats and how to optimize their ratio through smart dietary choices can help reduce inflammation and support long-term wellness. In this blog, we’ll break down the science behind omega-3 and omega-6 fatty acids, why the ratio matters, and how to make practical changes to restore balance. Let’s get started!
Omega-3 fatty acids are primarily found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and certain algae. They are known for their anti-inflammatory properties and have been linked to numerous health benefits, including reduced risk of heart disease, improved brain function, and better joint health. The main types of omega-3s include:
EPA and DHA, found predominantly in fish, are particularly beneficial for heart and brain health.
In contrast, omega-6 fatty acids are found in vegetable oils (such as corn oil, soybean oil, and sunflower oil), nuts, and seeds. While omega-6 fatty acids also play essential roles in health, they are pro-inflammatory in nature.
This means that they can promote inflammation in the body, which is a natural part of the immune response but can lead to health issues when present in excess. The most common omega-6 fatty acid is linoleic acid (LA), which can be converted in the body to other omega-6 fatty acids like arachidonic acid (AA).
The typical Western diet tends to be disproportionately high in omega-6 fatty acids compared to the intake of omega-3 fatty acids. Some estimates suggest that the ratio of omega-6 to omega-3 in Western diets may range from 15:1 to 20:1 or higher, while a more balanced ratio of about 4:1 or even 1:1 is recommended by many health experts for optimal health. A high ratio of omega-6 to omega-3 can contribute to chronic inflammation, which is associated with various health conditions, including cardiovascular disease, diabetes, and autoimmune disorders.
Achieving a healthier balance of omega-3 and omega-6 fatty acids involves making dietary changes that include increasing omega-3 intake while reducing omega-6 intake. Here are some practical tips to help achieve this balance:
Aim to eat fatty fish at least two times a week. Fish such as salmon, mackerel, and sardines are rich in EPA and DHA, providing significant omega-3 benefits.
Adding ground flaxseeds or chia seeds to smoothies, yogurts, or baked goods can boost your intake of ALA, a plant-based omega-3 fatty acid.
Limit the use of vegetable oils high in omega-6s, like corn and soybean oil, and consider using oils with a better omega-3 to omega-6 ratio, such as olive oil or avocado oil.
Walnuts are good sources of omega-3 fatty acids and can easily be added to salads, oatmeal, or eaten as a snack.
If you’re not getting enough omega-3 from your diet, you might consider omega-3 supplements, such as a fish oil supplement or algae oil capsules, after consulting with a healthcare professional.
Many processed and fast foods contain vegetable oils high in omega-6, contributing to an imbalanced ratio. Reducing consumption of these foods can help in achieving a healthier fat balance.
One of the biggest reasons the omega-6 to omega-3 ratio has become so imbalanced is the overuse of seed oils like soybean, corn, sunflower, safflower, and cottonseed oil in processed foods. These oils are extremely high in linoleic acid, a type of omega-6 fat that, in excess, can contribute to inflammation, metabolic issues, and immune system imbalances.
The problem? Linoleic acid competes with omega-3s (ALA, EPA, and DHA) in the body, reducing the availability of these anti-inflammatory fats. Without enough EPA and DHA, the body produces more arachidonic acid (AA)—a compound that promotes inflammation, allergies, and mast cell activation. This is why minimizing seed oils and processed foods while increasing omega-3 intake from fatty fish, flaxseeds, and walnuts can help restore balance and reduce inflammation. Instead of eliminating fats altogether, it’s about choosing the right ones—opt for olive oil or avocado oil in cooking and cut back on processed foods to support better overall health.
In summary, the omega-3 to omega-6 ratio is a critical factor in promoting overall health and preventing chronic diseases. By being mindful of dietary sources and making intentional choices to balance these essential fatty acids, individuals can support their inflammatory responses and enhance their overall well-being. Achieving a better ratio is not just about cutting out omega-6 fatty acids entirely but rather ensuring a more balanced intake that emphasizes the health benefits of omega-3s.
The delicate balance between omega-3 and omega-6 fatty acids is a crucial element of our nutrition that profoundly impacts our health. Both of these fatty acids are essential, meaning our bodies cannot produce them on their own, so we must incorporate them into our diets. However, they serve different functions and have distinct effects on our bodies, which leads to ongoing discussions about the best ratio for optimal health.
Now that you understand the importance of balancing omega-6 to omega-3 fatty acids, it’s time to explore another hot topic in the world of healthy fats—beef tallow. In Part 3 of this series, we’ll dive into what beef tallow is, its benefits, and why more people are turning to this traditional fat for cooking and health. Stay tuned! 🚀
And if you haven’t read Part 1 yet, be sure to check it out here! We break down the different types of fats, their functions, and why they’re essential for your diet.
