In This ArticleView AllIn This ArticleWhat is Kombucha?Health Benefits/DrawbacksTips for PurchasingFAQs
In This ArticleView All
View All
In This Article
What is Kombucha?
Health Benefits/Drawbacks
Tips for Purchasing
FAQs
Few beverages are getting quite as much buzz these days as kombucha. On TikTok alone, #kombuchahas racked up millions of views, and celebs, from actors to athletes, have been spotted carrying a can around with about as much loyalty as a cell phone.
It’s clear that interest in kombucha is bubbling up. But what are all those bubbles—and the ingredients in kombucha—doing to our digestion and our bodies as a whole? Read on, as dietitians spill about what happens when you drink kombucha every day.
What Is Kombucha and Is It Healthy?
As we mention in ourkombucha 101 guide, this is a lightly effervescent, fermented tea with a unique tart and slightly sweet taste. Kombucha is available in a wide variety of flavors commercially, and you can makehomemade kombuchaif you’re feeling ambitious…and confident in your fermentation skills.
“Kombucha contains probiotics which support a healthy microbiome,” explains Jenna A. Werner, RD, creator ofHappy Strong Healthyin Middletown, New Jersey. The amount of probiotics can vary widely based on brand, though. “Overall, I would consider kombucha a nutrient-rich drink, depending on the quality of the product. Kombucha is definitely not a meal or a meal replacement,” says Werner, so it should be enjoyed with a meal or snack—not instead of food.
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Kombucha can be part of a balanced diet, addsLauren Manaker M.S., RD, LD, a registered dietitian and owner ofNutrition Now Counselingin Charleston, South Carolina, and it’s one of TeamEatingWell’s recommendations forbest fermented foods for a healthy gut. Still, it shouldn’t be the only drink or the sole fermented product you consume. As withsources of fiber, your best bet to promote good gut health—and overall well-being—is to mix things up.
“Everything should be enjoyed in moderation. While a glass of kombucha is A-OK, drinking multiple servings every single day may not be the best choice,” Manaker says, noting that it might invade the space ofgood ol' H2O, can contain some caffeine from the tea, and could do a number on your teeth due to its acidity (the typical pH of kombucha is around 3.)
In addition, the fermentation process produces a small amount of alcohol; about 0.5% ABV. That means if you’re pounding kombucha from morning to night, all of those low-ABV sips could add up to be on par with the alcohol content of one light beer. It’s not a wise choice for anyone who is avoiding alcohol due to dependence challenges, pregnancy, breastfeeding, allergies, medication interactions or otherwise.
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So, Is Kombucha Healthy?
“Healthy” means something different to everyone, explains Laura Ligos, RDN, CSSD, a registered dietitian nutritionist and the founder ofThe Sassy Dietitianin Albany, New York. So it’s more a matter of considering if this fits into your overall diet and makes you feel good after drinking it.
“I certainly think kombucha can be healthy, but it definitely depends on an individual’s overall food intake, hydration, gut health, activity level and more,” Ligos says.
What Happens When You Drink Kombucha Every Day
As is the case in many circumstances involving nutrition recommendations, there’s no one-size-fits-all prescription for how much kombucha to drink. That said, if you do opt to crack open a can or bottle every day, here’s what can happen.
You’ll Reap the Health Benefits of Tea
Since many kombuchas are made with true teas, drinking kombucha can provide the same benefits as drinking a classic cup, Manaker says. Thehealth benefits of teainclude lower risk for heart disease and certain cancers. A compound in green tea called L-theanine may help improve sleep quality and reduce short-term stress and anxiety, according to a 2019 review study published in the journalPlant Foods for Human Nutrition.
Your Gut Health May Improve
Kombucha is a fermented beverage and, as such, can provide live bacteria probiotics that may support gut health. The current scientific evidence to support kombucha’s exact impact on gut health is extremely limited, though.
“There still needs to be more research on this, but since it is a fermented beverage, it may have some probiotics which can help contribute to improved microbiome health,” Ligos says.
You’ll Boost Your Hydration Levels
If you think plain water is too ho-hum, listen up: kombucha can help you perk things up. Since it’s lightly flavored and fizzy, kombucha can be an easy way to add to your daily water consumption, Ligos says.
You’ll Increase Your Added Sugar Intake for the Day
Depending on the brand, kombucha can have large quantities of added sugar. Look for a brand with 12 grams of sugar or less per serving, if possible. And be sure to note how much sugar is naturally occurring (from something like 100% fruit juice) compared to how much is added sugar.
While sugar is perfectly OK in moderation as a part of a healthy diet, excess amounts of added sugar can contribute to insulin resistance and difficulty controlling blood sugar, Ligos says, and will increase your daily calorie intake. “To help with the added sugar, you can cut the kombucha with seltzer or water,” she says. “Or pair it with a meal that has protein and fat to help with the blood sugar response.” (A quick2-minute post-kombucha walkcan help, too!)
You May Find It Easier to Drink Fewer Cocktails
If you’re trying todrink less alcohol,sipping kombucha straight or mixing it into dressed-up drinks can be a festive replacement for a cocktail, glass of wine or beer. OurLemon-Ginger Kombucha Cocktailis just as tasty without the vodka. Or try thisPineapple Kombucha Mai Taisans rum or triple sec.
Due to the fermentation process, kombucha does contain a small amount of alcohol. But an option like Ligos' go-to, kombucha and seltzer, is a lovely way to step down from higher alcohol drinks—or space them out. (Try alternating a cocktail and kombucha.)
What to Look for in Kombucha
You can control the quality and quantity of ingredients if you opt to brew aHomemade Kombucha recipe.
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Be sure to peek at the alcohol content if that’s a concern for you, and look at the serving size and number of servings per bottle or can so you can calculate accordingly if you sip on more than one.
The Bottom Line
Some people view kombucha as a “superfood” (OK, a “superdrink”). And while it’s made with tea and, in many cases, beneficial probiotics, drinking it won’t be a substitute for an overall healthy diet, Manaker confirms.
Ligos and Werner agree that, if you enjoy it, kombucha can certainly be part of your overall gut-health-supporting strategy. This game plan should also include a focus on quality sleep, stress management, diet diversity, hydration, adequate fiber, prebiotics (which you can find in certain plant-based foods, milk, honey andprebiotic sodas) and physical activity.
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Frequently Asked QuestionsThere’s no definitive answer here. “Consider the way you feel while consuming this beverage,” Werner says.If you like the taste and how it makes you feel, great—“Go for it!” Ligos says. If not, feel free to carry on with other beverages you do enjoy. (Psst …discover all the beverages that can count toward your daily hydration goals.)Note, however, that “drinking too much kombucha may lead to digestive distress, and it’s important to look at your entire diet and diversify the sources of probiotics within your days,” Werner says.While most commercial and homemade kombuchas have too little alcohol to qualify as an alcoholic drink (defined as 0.5% ABV or higher), even their light amount of alcohol may be contraindicated for some. Many brands are also raw and unpasteurized, so “those who are immunocompromised, pregnant, breastfeeding or on specific dietary restrictions should be aware of this,” Werner says, and speak to their medical care team before enjoying kombucha.Due to the tea in the mix, kombucha can be a source of caffeine. You may want to steer clear if you’re sensitive to caffeine or are limiting your caffeine intake.As long as you have a functioning liver and kidneys, your body detoxes for you.“Your digestive system, liver, kidneys and skin break down the toxins in your body and eliminate them through stool, urine and sweat,” Werner explains. You definitelydon’t need to worry about detoxing,EatingWelldietitians confirm.You can certainly support your body’s natural detoxification processes through what you eat and drink and your lifestyle overall, but “no one single food or beverage can ‘detox’ your body,” Ligos says. “Stick to the basics like drinking water, moving your body, eating your fruits and vegetables and getting enough sleep.
Frequently Asked Questions
There’s no definitive answer here. “Consider the way you feel while consuming this beverage,” Werner says.If you like the taste and how it makes you feel, great—“Go for it!” Ligos says. If not, feel free to carry on with other beverages you do enjoy. (Psst …discover all the beverages that can count toward your daily hydration goals.)Note, however, that “drinking too much kombucha may lead to digestive distress, and it’s important to look at your entire diet and diversify the sources of probiotics within your days,” Werner says.
There’s no definitive answer here. “Consider the way you feel while consuming this beverage,” Werner says.
If you like the taste and how it makes you feel, great—“Go for it!” Ligos says. If not, feel free to carry on with other beverages you do enjoy. (Psst …discover all the beverages that can count toward your daily hydration goals.)
Note, however, that “drinking too much kombucha may lead to digestive distress, and it’s important to look at your entire diet and diversify the sources of probiotics within your days,” Werner says.
While most commercial and homemade kombuchas have too little alcohol to qualify as an alcoholic drink (defined as 0.5% ABV or higher), even their light amount of alcohol may be contraindicated for some. Many brands are also raw and unpasteurized, so “those who are immunocompromised, pregnant, breastfeeding or on specific dietary restrictions should be aware of this,” Werner says, and speak to their medical care team before enjoying kombucha.Due to the tea in the mix, kombucha can be a source of caffeine. You may want to steer clear if you’re sensitive to caffeine or are limiting your caffeine intake.
While most commercial and homemade kombuchas have too little alcohol to qualify as an alcoholic drink (defined as 0.5% ABV or higher), even their light amount of alcohol may be contraindicated for some. Many brands are also raw and unpasteurized, so “those who are immunocompromised, pregnant, breastfeeding or on specific dietary restrictions should be aware of this,” Werner says, and speak to their medical care team before enjoying kombucha.
Due to the tea in the mix, kombucha can be a source of caffeine. You may want to steer clear if you’re sensitive to caffeine or are limiting your caffeine intake.
As long as you have a functioning liver and kidneys, your body detoxes for you.“Your digestive system, liver, kidneys and skin break down the toxins in your body and eliminate them through stool, urine and sweat,” Werner explains. You definitelydon’t need to worry about detoxing,EatingWelldietitians confirm.You can certainly support your body’s natural detoxification processes through what you eat and drink and your lifestyle overall, but “no one single food or beverage can ‘detox’ your body,” Ligos says. “Stick to the basics like drinking water, moving your body, eating your fruits and vegetables and getting enough sleep.
As long as you have a functioning liver and kidneys, your body detoxes for you.
“Your digestive system, liver, kidneys and skin break down the toxins in your body and eliminate them through stool, urine and sweat,” Werner explains. You definitelydon’t need to worry about detoxing,EatingWelldietitians confirm.
You can certainly support your body’s natural detoxification processes through what you eat and drink and your lifestyle overall, but “no one single food or beverage can ‘detox’ your body,” Ligos says. “Stick to the basics like drinking water, moving your body, eating your fruits and vegetables and getting enough sleep.
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