Kombucha: a guide to this refreshing beverage

Kombucha is a fermented beverage that has been around for centuries. It originated in China and spread to Japan and Russia. It’s immensely popular today, thanks to its reputation of being a healthy and energising drink.

But what is kombucha and how healthy is it?

What is kombucha?

Kombucha is a fermented drink made with sweetened tea and a unique combination of bacteria and yeast. It is made by combining the black or green tea with a culture of “SCOBY”. SCOBY stands for Symbiotic Culture Of Bacteria and Yeast. It contains bacteria like Lactobacillus and Acetobacter, as well as yeasts like Saccharomyces.

A SCOBY culture is formed by different bacteria that live and grow together. Leave these bacteria to their own devices for at least a week, and they ferment and create small amounts of alcohol.

The bacteria in this drink – also referred to as probiotics – are often enhanced to create unique flavours. Enhancements are usually done through spices, fruits, or (botanical) herbs. The result: refreshingly tangy drinks!

What to look for in kombucha?

Exploring the world of kombucha in search of a delicious and nutritious beverage requires consideration of multiple factors. Points to consider when looking for kombucha are the bottling process, the fermentation process, and the ingredients (especially added sugars).

Some brands, in the bottling process, pasteurize their bottles to decrease the amount of residual alcohol. This process eliminates kombucha’s advantageous probiotics! If you want a drink full of probiotics, we suggest looking at the alcohol volume and, if possible, the bottling process.

Other brands cheat by relying on artificial carbonation and their drinks, as a result, contain fewer probiotics. They add carbonation instead of waiting for the natural fermentation process to produce bubbles and allow probiotic growth. If you want your package to contain a healthy beverage, dive into the fermentation process of the brand.

Last but not least: sugar. Yeast and bacteria need a bit of sugar to survive and grow. Therefore, sugar is a vital ingredient in kombucha’s fermentation process. In some drinks, sugar is added after the fermentation process to make them sweeter.

If you prefer a sweet drink, this will probably suit you! Do keep in mind that added sugars negate kombucha’s health benefits.  Other added ingredients – like turmeric or ginger – add a little bit of extra flair and make kombucha healthier!

Kombucha and health benefits: the facts

Kombucha tea is claimed to have many health benefits. Kombucha benefits include improved gut health, improved type 2 diabetes, lower cholesterol levels, lower blood sugar levels, or a better immune system.

In short: research on the impact of kombucha consumption remains scarce. There does, however, exist evidence of the positive health effects of tea and probiotics. Since both can be found in kombucha, this drink may also bring positive health benefits.

Healthline provides a concise overview of the existing evidence on what possibly could be gained from drinking kombucha (0).

Medical Disclaimer: the content provided in this article is for informational purposes only and should not be interpreted as medical advice. This information does not constitute medical diagnosis, treatment, or advice of any kind and should not be used to replace the advice of a qualified medical professional.

1 – A potential source of probiotics

There aren’t any scientific findings to support the probiotic benefits of kombucha as of yet. However, the live bacteria found in kombucha could certainly be beneficial for human health (1).

Ingesting live microorganisms, also known as probiotics, can have a positive effect on our health. Probiotics can help by aiding digestion, reducing inflammation, and promoting weight loss (2). Fermented tea, technically, is a good source of probiotics and probiotics can have health benefits.

2 – Potentially shares the benefits of green tea

Powerfully potent antioxidants, such as polyphenols, are abundantly present in green tea to bolster the body’s defences (3). That is what makes green tea such a healthy beverage.

Regularly consuming green tea comes with a vast array of extraordinary health benefits. They include: boosted metabolism for increased calorie burn, reduced abdominal fat, improved cholesterol levels, and more stabilised blood sugar levels (4). Because Kombucha brewed from green tea carries many of the same plant compounds, it could potentially provide similar health advantages (5).

3 – Packed with antioxidants

Antioxidants are vital molecules that act as protective shields for our cells, actively preventing oxidation and repelling free radicals (6). While no human research has been done, preliminary studies involving rats suggest that consuming kombucha brewed with green tea may have beneficial antioxidant effects on the liver (7).

4 – Kill unwanted bacteria

Kombucha is a powerhouse of tea polyphenols and acetic acid, both of which have been demonstrated to help restrain the growth of bacteria (8) or yeasts that are not wanted (9).

5 – Potentially reduces risks of heart disease

Rat studies have demonstrated that the consumption of kombucha can significantly improve cholesterol levels (10). By drinking kombucha, both “Bad” LDL and beneficial HDL cholesterol levels are improved in rats (11).

Additionally, green tea safeguards LDL cholesterol from oxidation, a process that is related to heart disease (12).

6 – Potentially reduces blood sugar levels

According to experiments conducted on rats, kombucha has been proven to decrease the speed of carb digestion, thus leading to lower blood sugar levels (13).

When kombucha shouldn’t be drunk

Since kombucha is made with live bacteria and undergoes fermentation processes, the correct brewing techniques are of vital importance. When brewed improperly, kombucha can become a breeding ground for hazardous bacteria and mould. This, in turn, can cause nausea, headaches or other uncomfortable sensations.

Because of the fermentation processes, kombucha contains a low amount of alcohol. Pregnant women or individuals with low alcohol intolerance should abstain from this drink.

Individuals suffering from Irritable bowel syndrome (IBS) should tread carefully when drinking kombucha. For some individuals, fermented products and probiotics can diminish their IBS symptoms, while for others it can trigger symptoms like abdominal pain, bloating or changing bowels.

(0) Leech, M. J. S. (2022, November 30). 8 Evidence-Based Health Benefits of Kombucha. Healthline. https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea