6 Benefits of Kombucha

Kombucha is a fermented black tea beverage that has been traditionally enjoyed in Asian cultures for thousands of years. 

In addition to its rich probiotic content, kombucha offers potent antimicrobial and antioxidant properties that may support immune system function, gut health, and metabolic balance.

Discover six health benefits of kombucha and learn when it’s best to avoid drinking fermented tea beverages.

What is kombucha?

Kombucha, also known as kombucha tea, is a mildly sweet, carbonated beverage believed to have originated in China or Japan. 

Made with black or green tea leaves, sugar, and water, kombucha undergoes a fermentation process with a symbiotic culture of bacteria and yeast (SCOBY), introducing probiotic bacteria into this beverage.  

This unique fermentation process transforms the tea into a tangy, effervescent drink that’s enjoyed not only for its refreshing taste but also for its potential health benefits.

The beneficial bacteria form a thick, foamy layer on the surface of the tea, resembling a mushroom. This layer can be used as a starter culture for new batches of kombucha, which is why this beverage is also called kombucha mushroom tea.

In addition to breaking down and fermenting sugars, the probiotics in kombucha also produce acetic acid, a carboxylic acid found in vinegar, contributing to the beverage's tangy flavor profile. 

The varying bacterial and fungal compositions of different kombucha brews, along with the levels of acetic acid, create a diverse array of flavor profiles and potential health benefits.

Some kombucha may have a milder, sweeter taste, while others can be more tart and robust, reflecting the unique fermentation process and the specific strains of microorganisms present. 

Watch the video below to learn how kombucha tea compares to apple cider vinegar.

6 benefits of kombucha

Fermented foods and beverages have long been associated with many health benefits due to their rich concentrations of live microbial cultures that promote a balanced gut microbiome. 

Here are six incredible health benefits of consuming kombucha. 

1. Strengthens immune defenses 

Between 70 and 80 percent of the body’s immune cells are located in the gut, which explains why a diverse gut flora is vital in protecting against infection and disease. 

Kombucha is an excellent source of acetic and lactic acid bacteria, which have been found to help eliminate potentially pathogenic microbes while replenishing beneficial gut bacteria.

A study published in Molecules found that “The fermented metabolic components of kombucha fermented beverage (KFB) act in a synergistic action giving rise to the antimicrobial activity. KFB exerted the strongest antimicrobial activities when compared with neutralized and heat-treated kombucha beverages. Staphylococcus aureus and Escherichia coli were the organisms most susceptible to the antimicrobial activity.”

2. Improves energy levels

Kombucha contains a small amount of caffeine and L-theanine, an amino acid found in tea that helps boost concentration and energy levels without the side effects commonly associated with caffeinated beverages, such as jitteriness and irritability. 

In addition, kombucha contains B vitamins necessary to generate adenosine triphosphate (ATP). 

ATP is the body’s currency that powers cellular processes, providing the energy needed for muscle contraction, metabolism, and biochemical reactions essential for maintaining overall health and vitality.

3. Helps lower stress

Kombucha provides a boost of B vitamins, including vitamins B1, B6, and B12, which have a calming effect on the nervous system and may reduce feelings of stress. 

Depending on the fermentation process, some kombucha teas can contain up to 20 percent of the recommended daily vitamin C intake. This supports healthy adrenal glands and promotes balanced production of cortisol, the body’s primary stress hormone. 

Additionally, kombucha is considered to be an adaptogen, meaning it may help the body adapt to stress and promote overall balance. 

This characteristic allows kombucha to potentially support the body's natural ability to cope with various physical and emotional stressors, contributing to enhanced resilience and well-being.

4. Alcohol alternative

Kombucha is often used as a healthy alternative to alcoholic beverages. With a low alcohol content of approximately 0.5 percent, it offers a refreshing, carbonated mouthfeel while delivering a soothing sensation that may promote better sleep quality.

Kombucha is on the keto-approved food list and a popular choice for keto dieters seeking to avoid sugary alcoholic drinks, as it typically contains fewer carbohydrates than traditional mixers or cocktails.

However, it’s crucial to check the exact sugar content of kombuchas as some store-bought varieties contain added sugars that can negate their health benefits and potentially disrupt a low-carb diet.

5. Supports digestion

An acidic stomach is vital for optimal nutrient absorption, and inadequate stomach acid production can lead to nutritional deficiencies, acid reflux, bloating, and gas. 

Acidifying the stomach’s pH with natural organic acids, such as those found in kombucha tea and apple cider vinegar (ACV), can increase the absorption of essential minerals and reduce digestive discomfort.  

Those with inflammatory bowel disease (IBD) or Crohn’s disease may also benefit from kombucha, which replenishes beneficial bacteria lost from chronic diarrhea. This may help alleviate symptoms and promote digestive health for those affected by chronic intestinal conditions.

6. Promotes cardiometabolic health

Kombucha has been shown to have hypoglycemic and antilipidemic properties that may reduce the risk of conditions such as type 2 diabetes, heart attack, and stroke. 

It’s believed that these effects are likely due to the naturally occurring organic acids generated during the fermentation process. 

“Acetic acid can enhance blood sugar control and support insulin sensitivity,” explains Dr. Berg. “Increasing insulin sensitivity is critical for maintaining a healthy body weight and balanced cholesterol levels and may reduce the risk of metabolic disease.”

A study published in Frontiers in Nutrition found that kombucha significantly reduced fasting blood glucose in type 2 diabetics after four weeks, indicating its potential for improving glycemic control and supporting overall cardiometabolic health.

Who shouldn’t drink kombucha?

While kombucha is generally well tolerated, it’s essential to be aware of the potential downsides of consuming fermented teas.

For example, it’s recommended that those with acidosis avoid kombucha, as its acidic nature could further imbalance the body’s pH levels and worsen symptoms of acidosis.

If you have a stomach ulcer or gastritis, it’s recommended to let the stomach lining heal before consuming kombucha. Kombucha’s acidic properties could irritate open sores and exacerbate gastric inflammation, hindering healing.

Additionally, those with small intestinal bacterial overgrowth (SIBO) should also avoid kombucha, as it may exacerbate symptoms by introducing additional fermentation and gas production in the gut.

Pregnant and breastfeeding women are advised to refrain from drinking kombucha, as it contains small amounts of alcohol. Consuming alcohol while pregnant or breastfeeding may increase the risk of fetal alcohol syndrome and potentially affect the infant's development and health.

Key takeaways

Kombucha is a fermented tea that has been used in traditional Asian cultures for centuries to improve digestion, promote liver function, and support mental health. 

There are various benefits of kombucha, including its rich probiotics content, blood-sugar balancing properties, potential to improve insulin sensitivity, and ability to enhance energy levels and focus. 

However, those with stomach ulcers, acidosis, gastritis, or SIBO should avoid kombucha, as its acidic nature may worsen symptoms. 

FAQ

1. What are the benefits of kombucha?

There are several benefits of kombucha tea, including its ability to acidify the stomach, which enhances gut health, helps eliminate pathogenic microbes, and replenishes beneficial gut bacteria.

Additionally, kombucha can be a healthy alcohol alternative to reduce stress and promote restful sleep. 

2. Is kombucha good for you?

Yes, kombucha is a healthy option as it’s a rich source of beneficial microbes, including acetic and lactic acid bacteria, linked to improved metabolic and digestive health. 

However, it’s important to avoid excessive kombucha consumption as certain kombucha varieties can be high in sugar, which may negate its health benefits and increase the risk of weight gain.

3. What are the cons of drinking kombucha?

Although kombucha is generally well tolerated, it’s an acidic fermented tea that may worsen certain conditions, including stomach ulcers, gastritis, and acidosis. 

It’s also a concentrated source of probiotics, which can exacerbate small intestinal bacterial overgrowth (SIBO) by introducing additional microbes into the gut microbiome. 

4. Is it healthy to drink kombucha every day?

Yes, drinking kombucha is generally considered safe in small amounts, typically no more than four ounces, or half a cup, per day due to its sugar and acid content. 

However, those who have stomach ulcers, gastritis, acidosis, or SIBO should avoid kombucha, which may worsen symptoms associated with these conditions. 

5. Can I have kombucha on keto?

Yes, kombucha is keto-friendly when enjoyed in small amounts. Kombucha tea typically contains around 2 to 6 grams of sugar per serving, which can kick you out of ketosis if consumed in excess.  

6. Why does kombucha make you feel good?

Kombucha is a fermented drink that can make you feel good due to its high concentrations of probiotics, organic acids, and B vitamins, which support gut health, enhance mood, and boost energy levels.

7. Is apple cider vinegar or kombucha better for you?

Both apple cider vinegar and kombucha provide several health benefits, such as improved digestion, blood sugar support, and increased insulin sensitivity. 

However, apple cider vinegar may be the better option for those following a low-carb diet, as it contains no alcohol or carbohydrates. Contrarily, kombucha often contains .5 percent alcohol and between 2 to 6 grams of sugar per serving.

8. Can kombucha help lower the risk of cancer? 

Kombucha may have anticancer properties and has been studied for its potential human health benefit, particularly in inhibiting the growth of a prostate cancer cell line in laboratory research. 

While preliminary research is promising, more extensive studies are needed to fully understand its effects on cancer risk and prevention.

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8401643/ 

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC10426908/