Kombucha is a fermented, usually fizzy sour tea. It is usually made with black or green tea, sugar, bacteria, and yeast and is fermented for one to two weeks using a SCOBY, which stands for symbiotic culture of bacteria and yeast that is grown.. The exact origin of kombucha is unknown but it is thought to be a 2000-year old tradition originating in Northeast China. Kombucha has become more popular in recent years due to its purported health benefits. While larger scale human studies are needed, there is some promising data emerging around kombucha. However, the question remains around how often it should be consumed and any considerations for certain individuals.
What are the health benefits of kombucha?
Many of the benefits of kombucha are attributed to the fact it can contain live microorganisms. A new study from Stanford University shows that a 10-week diet high in fermented foods, such as kombucha, boosts gut microbiome diversity and improves immune responses in humans. Unlike many over-the-counter probiotic supplements, kombucha and other fermented foods, such as sauerkraut or kimchi, may have greater benefits because they help deliver the probiotics directly to your colon.
The health benefits of kombucha are greater than simply improving our gut health. Kombucha also contains vitamins B1, B6, and B12, which may help with energy levels, as well as vitamin C and numerous polyphenols, which are powerful anti-inflammatory antioxidants. It is also best to opt for unpasteurised kombucha brands. The label may say it contains live organisms, which is a good thing to look for. Pasteurisation destroys the probiotics and, therefore, the gut-friendly benefits that kombucha could provide.
Is there anyone who should avoid drinking kombucha?
It is important to note that kombucha is not a panacea and may not be suitable for a number of people. It can cause digestive discomfort in some people who are prone to bloating, so try a small amount first if you’re curious. There are also rare case reports of liver toxicity and heart issues in humans, as well as allergic reactions and upset stomachs from homemade kombucha which has become contaminated. If you have a compromised immune system, it is best to avoid drinking kombucha. It also contains a very small amount of alcohol – between .05% and 3% so is unsuitable for pregnant or breastfeeding people, anyone with a history of alcoholism or small children. It also contains some caffeine as it is made with black or green tea. If you are sensitive to alcohol or caffeine, I would recommend opting for other fermented foods such as kimchi or sauerkraut.
Is kombucha full of sugar?
Kombucha may be a helpful addition to the diet for those trying to switch away from sugar-sweetened fizzy drinks. While kombucha does contain sugar, it is significantly lower than most fizzy drinks. Like many other fermented foods, kombucha has an acquired taste. Many manufacturers add a lot of sugar to mask the sour and acquired taste of kombucha, as well as other flavourings such as raspberry or ginger. Ideally, I would look for a no-sugar kombucha, which is easier with homemade varieties, or a kombucha with less than 6 grams of sugar per 250 ml serving. If you are drinking kombucha regularly, I would recommend either diluting it with some soda water or sparkling water to protect your teeth enamel or rinsing your mouth out with water after you have it. There are also an increasing number of kombucha brands using sweeteners such as stevia. With the checks on levels in the UK the current levels of intake of natural and artificial sweeteners in the UK are safe for the majority of people.
Therefore, kombucha can be a safe and healthful fermented beverage alongside an overall healthy plant-based dietary pattern. It can make a healthier swap as an alternative to a gin and tonic or cocktail. It is however unsuitable for certain people such as infants, young children, those with a compromised immune system, history of alcoholism or those who are pregnant or breastfeeding. Alongside kombucha, I would suggest including a variety of fermented foods and drinks in the diet such as sauerkraut, kimchi, soya kefir and other foods, aiming for a couple of servings each day for most people. In order to protect tooth enamel, kombucha could be diluted and enjoyed as part of a meal rather than on its own.
If you’re curious about kombucha, here are some suggested shop-bought brands and why I like them:
As kombucha relies on a source of sugar for fermentation, this brand chooses organic kiwi juice rather than cane sugar which is a nice swap.
I like that this is unfiltered, organic, and unpasteurised kombucha made in small batches in a glass jar for optimal taste and quality.
I love that this kombucha is raw and unpasteurised but also free of sugar as it contains erythritol and steviol glycosides.
The addition of lemon, ginger and turmeric in this raw and unpasteurised kombucha increases its antioxidant value and enhances its flavour profile.
I like that this kombucha uses raw and unfiltered apple cider vinegar, another fermented food that contains natural probiotics. It is billed as an alcohol alternative and looks rather chic and great for picnics and parties.
Another low-sugar option that isn’t heat-pasteurised. It’s great to see flavoured options too, and I think this would be a great alternative to an alcoholic beverage as well.
This is a woman-owned British-owned small brand. I also love that they infuse the raw kombucha with herbs, spices and juices to create a really special product, such as the Strawberry Tulsi or Triple Ginger.
As is always the case with wellness and nutrition, your individual needs might vary based on your age, lifestyle, and other dietary practices. If you’d like to learn more, book a free discovery call to find out more about 1-1 consultations with me to best optimise your diet and lifestyle choices.
