Kombucha is widely available, from cafés to supermarkets. Despite its appearance, this fizzy fermented tea has been around for thousands of years.
Many kombucha brands claim the drink improves digestion and immunity. But research on kombucha’s benefits is limited.
What you need to know about kombucha before drinking it.
What exactly is kombucha?
Kombucha is a tea-based fermented beverage. A SCOBY (symbiotic culture of bacteria and yeast) colony is added to sweetened tea, which ferments for one to three weeks before being carbonated and packaged. The result is a tart, slightly fizzy beverage.
Drinking kombucha has been trendy for a century, but it originated in China 2,000 years ago. It was reputed to have healing and detoxifying properties back then.
Kombucha is now widely available in supermarkets and online, in a variety of flavors. Some drink it for the health benefits, while others do so for pleasure.
Kombucha’s health benefits
If you’re drinking kombucha for health reasons, know that any miraculous benefits you’ve heard about came from animal studies, if any.
According to a 2019 report, only one of 310 kombucha studies examined the effects on humans. The rest were either in animals or in vitro (in a test tube or petri dish).
“It is critical that these assertions are tested in human clinical trials,” the researchers say. So far, no one knows if kombucha can deliver on the various health claims made by many brands.
However, kombucha has more antioxidants than other popular drinks like soda.
It has anti-oxidants.
A 2014 study found kombucha to be high in antioxidants, owing to the tea’s polyphenols.
Antioxidants have been shown to reduce free radical cell damage and thus chronic inflammation. Chronic inflammation has been linked to long-term organ and joint damage. Untreated, it can cause arthritis, heart disease, and Alzheimer’s.
Probiotics for gut health
Probiotics are another well-known kombucha health benefit. Kombucha, like other fermented foods and beverages, gains probiotic properties or “good” bacteria that may help improve digestion, gut health, and microbiome balance.
A balanced microbiome, for example, can strengthen your immune system, according to a 2018 study. Gut health has also been linked to dementia and chronic illnesses like diabetes and cancer.
People trying to eat more whole foods may want to include kombucha in their diet because it may help restore gut health and improve nutrient absorption.
Is it antimicrobial?
The fermentation process produces acetic acid, which has antimicrobial properties. Infection-causing bacteria and Candida yeasts can be killed by acetic acid, says RSP Nutrition consultant Mona Cabrera.
However, acetic acid’s antimicrobial properties are well-known.
Kombucha health risks
Drinking low-sugar kombucha poses no serious health risks if you are in good health and have no food intolerances.
Initially, kombucha may cause flatulence and general GI discomfort, so don’t be alarmed if your body needs time to adjust.
I recommend stopping use if these issues persist for three to four days, says Sean Allt, nutrition coach at Innovative Fitness.
The fermentation of kombucha produces a small amount of alcohol, but the ABV of commercially available US varieties is never more than 0.5 percent. Regardless, Cabrera advises against drinking kombucha if you’re pregnant or nursing due to the trace amounts of alcohol and caffeine. Children should not drink kombucha with an ABV of 0.5% or more.
Because the nutritional content of kombucha varies depending on the brand, experts advise reading the label before purchasing. Cabrera says a long ingredient list is a red flag.
“It only has four ingredients: water, tea leaves, sugar, and SCOBY,” she says. Make sure your drink isn’t loaded with sugar or artificial sweeteners, advises Cabrera.
Why drink kombucha?
You can drink kombucha daily if your body tolerates it well, says Allt. He advises starting with 4 ounces per day to gauge your body’s reaction before increasing it.
“If you like it, you could go up to 8 ounces per day,” he tells Insider.
Cabrera advises drinking kombucha earlier in the day if you’re sensitive to caffeine’s effects.
If you don’t like kombucha but want the gut-health benefits, try sauerkraut, kimchi, kefir, or Greek yogurt.
Observation
Experts agree that while Kombucha is not a miracle cure-all, it is a generally healthy beverage with numerous potential benefits.
Kombucha contains probiotics, antioxidants, and acetic acid, all of which have been shown to improve overall health.
If you have autoimmune issues, GI disorders, or are pregnant, you should consult your doctor before drinking kombucha.