In This ArticleView AllIn This ArticleWhat Is It?Is It Safe for Pregnant People?Alternative for Pregnant People
In This ArticleView All
View All
In This Article
What Is It?
Is It Safe for Pregnant People?
Alternative for Pregnant People
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Photo: Getty Images / Premyuda Yospim / Kelvin Murray
While kombucha is far from being the magical elixir it’s often touted to be, we do love popping open a bottle to reap the probiotic and antioxidant benefits. Plus, it’s absolutely delicious! But is it safe for pregnant women to drink? We chatted withKiarra King, M.D., F.A.C.O.G., OB/Gynwho is also a lifestyle, motherhood and wellness influencer, to tread the murky waters (or should we say tea) of whether or not you should drink kombucha during pregnancy.
First, What Is Kombucha?
Besides the SCOBY, a sugar source and tea (which is almost always green or black), the ingredients and amount of sugar can vary between kombucha brands. Most kombucha brands use cane sugar or stevia for sweetness and to promote fermentation, but others, like GT’s Living Foods, use fruit juice with no sugar added, for those looking for an all-natural sweetener.
Some brands, likeBrew Dr. Kombucha, add herbs and spices for flavor and nutrient density, while others, like Wonder Drink, even add functional ingredients like CBD or ashwagandha.
Kombucha ingredient lists can run the gamut, so be sure to inspect the labels to be aware of sugar, alcohol and any additional contents before picking up a bottle.
Is Kombucha Safe to Drink While Pregnant?
Of course, if you’re pregnant, you should not consume hard kombucha since it contains alcohol, but what about the regular stuff? King, who is a big kombucha fan herself, says while she would generally recommend it to non-pregnant patients for a gut-health boost and as a healthier alternative to soda or sugary Starbucks lattes, she says it’s better to be safe than sorry. King advises avoiding kombucha when pregnant, especially since there is little regulation around kombucha and several companies have recentlycome under fire for dishonesty in labeling.
“The main thing I could really think of that would make me advise against drinking kombucha is potentially the alcohol content,” says King. “From what I’ve seen on bottles and read, most have around 0.5%, and in the grand scheme of things, it’s probably negligent for the average person and can easily be metabolized. However, I tell women to steer clear from alcohol completely during pregnancy.”
King notes that there isn’t a lot of clinical research on the effects of consuming alcohol at any level during pregnancy. This is mainly because experimentation would lead to some serious ethics violations. But there have been enough case studies and retrospective research to link consumption of alcohol during pregnancy with miscarriage, stillbirth, and physical, behavioral and intellectual disabilities. And even though the ABV in your typical bottle of kombucha is far from the amount in your favorite cocktail or glass of chardonnay, King says it’s better to err on the side of caution.
However, King says not to sweat it too much if you poured a glass of kombucha one day out of habit or consumed a bottle before you knew you were pregnant. While this isn’t an excuse to “forget” and have a glass every other day, it doesn’t need to be an added stressor during this important time if you did drink some on accident or were unknowingly served a mocktail where kombucha was an ingredient.
Additionally, while your average glass of kombucha contains less caffeine than the recommended daily limit for pregnant people—less than 200 mcg, per theAmerican Pregnancy Association—it is made from high-caffeine teas and could easily set you over your limit if you’re already drinking coffee or a few cups of tea daily. Some brands, like Kevita Master Brew, have nearly 80 mcg of the stuff. And a 12-ounce cup of coffee already gets you to that 200 mcg limit for the day.
At the end of the day, it’s always wise to chat with your physician or a dietitian about any questions you may have surrounding diet and nutrition, exercise and other lifestyle habits during pregnancy.
Safe and Healthy Kombucha Alternatives for Pregnancy
Between curbing your caffeine intake, ditching alcohol and eliminating several other favorite foods from your diet, it can be frustrating to add yet another thing to the “do not consume while pregnant” list. However, there’s never been a better time to be a temporary teetotaler as there has been so much innovation in non-alcoholic cocktails, spirits and more. There has also been a surge of prebiotic sodas, likePoppiandOlipop, that are sweetened with stevia and potentially offer some gut-health benefits.
King suggests finding a sparkling water brand you like and stocking up when you get a craving for something effervescent and flavorful. And while she encourages limiting sugar-sweetened beverage consumption, finding 100% real fruit juices and soda alternatives that you love can be great options. Check outour crowd-pleasing non-alcoholic drink recipesfor when you want to elevate an occasion or just jazz up your Tuesday afternoon.
The Bottom Line
While kombucha may be a good beverage choice at any other time of your life, while you’re pregnant, it’s best to steer clear of the probiotic elixir. This is due to the alcohol content (small as it may be), the fact that it’s not pasteurized and the caffeine content of the fermented tea. If you’re craving something other than plain water, turn tosparkling water, milk, or 100% fruit juice. You could alsoinfuse your favorite flavors into your water, or try combining 100% fruit juice with sparkling water for a refreshing mocktail.
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