Kombucha: Pros, Cons, and Who Should Drink It

With a unique flavor profile, long history, and many purported health benefits, kombucha has taken grocery stores by storm. The popular fizzy beverage has piqued people’s interest from gastronomy, traditional medicine, and modern science perspectives. Rigorous research into the health benefits of kombucha is just starting out, but studies to date show promising findings. In this article, we’ll take a look at what Kombucha actually is and discuss what research tells us so far about its health benefits.

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What Is Kombucha?

The bubbly beverage has grown in popularity in the US as awareness of its health benefits has grown. With sparkly flavors ranging from herbal “Mint Cucumber” to refreshing “Bubbly Rose,” kombucha can be found in any style to satisfy every taste. You won’t lose the undertones of what traditional kombucha is: tea. It might now be entering mainstream popularity, but many of us are still discussing what kombucha is.

Kombucha is a fermented tea beverage. Its origins remain cloudy, but it is thought to originate from ancient China, where it was likely used for medicinal purposes more than 2,000 years ago. The beverage is prepared by brewing green or black tea, adding sugar, and then fermenting it with a disk of symbiotic bacteria and yeast growths called a SCOBY. 

The process of making kombucha has multiple steps. After the tea is brewed and sugar and microbes are added, it’s set aside to ferment for at least a week, during which the bacteria and yeast work in a symbiotic relationship to help each other grow. The microbes are responsible for the acidity, fizziness, and alcoholic nature of kombucha. The tea extract is a nitrogen source, and the sugars are an energy source. The yeast ferments the sugars, turning them into carbon dioxide and ethanol. The bacteria then convert the ethanol into lactic or acetic acid. The drink takes on a golden color, a fizzy texture, and a tangy, slightly earthy taste.¹

6 Health Benefits of Kombucha 

Kombucha has been classified as a “functional beverage,” a label for drinks known to have health benefits.² We also know kombucha contains healthful components like B-complex vitamins, antioxidants, organic acids, and microbes. Most of the research on kombucha has been done in vitro (outside organisms) or on non-human organisms, which means we can’t know how these findings might transfer to humans. However, pre-clinical research does show promising effects of kombucha on health. Some research suggests that kombucha could have antimicrobial, antioxidant, anticancer, and anti-inflammatory effects. Let’s look at what this means and what gives kombucha these properties.

1. Anti-Inflammatory Properties

People have been drinking tea for centuries, and it’s considered the oldest known medicine. Kombucha is usually made from Camellia sinensis, the plant from which green, black, white, and oolong tea is made. These teas have polyphenols like gallic acid, catechins, epicatechins, and flavonoids that act as antioxidants and prevent oxidative stress. This is an important process for decreasing chronic, low-level inflammation.

2. Metabolic Health Support 

Studies show that tea, especially green tea, can improve metabolic health in various ways. Green tea has been shown to quicken metabolism, reduce belly fat, improve cholesterol levels, and help with blood sugar regulation. Because of this, drinking kombucha might benefit those with metabolic syndrome.^{3, 4, 5}

3. Bioactive Components

Kombucha’s benefits go beyond its tea base. The living organisms used during the fermentation of kombucha perform an array of metabolic reactions that produce components like organic acids, sugars, water-soluble vitamins like B-complex vitamins, amino acids, lipids, proteins, hydrolytic enzymes, ethanol, polyphenols, and minerals. Many of these components are considered biologically active and could affect our health. For example, some research shows that this fermentation process can amplify the antioxidative effect of the tea.^{6, 7}

4. Probiotic

Fermented foods are also known to have beneficial effects on our gut health. The array of microbes in kombucha, yogurt, kefir, kimchi, and other probiotic foods help to balance and diversify our gut microbiome. Research suggests that some of kombucha's anti-inflammatory effects come from its beneficial effect on the microbiome.⁸ 

Kombucha supports healthy microbe colonies in the gut and might also prevent harmful bacteria from growing. Together, the bioactive metabolites produced by the microbes in kombucha create an antimicrobial effect, especially against harmful bacteria strains like E. coli and Salmonella typhi.⁹

5. Supports Immune and Central Nervous System

Findings suggest that kombucha might support immunity and mental clarity. This likely concerns kombucha’s beneficial effect on gastrointestinal health, though more research is needed. 

6. Disease Prevention

Some research suggests that kombucha’s antioxidative and probiotic effects might help to prevent the development of serious diseases like neurodegenerative diseases, cancer, cardiovascular disease, and diabetes. More clinical research is needed to learn how kombucha impacts human disease.^{5, 10, 11}‍

<div class="pro-tip"><strong>Also Read: </strong><a href=foods-that-boost-your-immune-system>Top 10 Foods (And Recipes) to Boost Your Immune System</a></a>.</div>

Possible Downsides of Kombucha

Home-made kombucha has more risks than store-bought, controlled by rigorous regulation. If you are brewing your kombucha, it is not recommended to let it ferment for more than two weeks because there is a small chance that acid and alcohol levels can rise to potentially harmful levels.¹² 

Home-Brewed Kombucha

Kombucha usually has small amounts of alcohol, less than 1%. Suppose it is brewed for a long period in a sealed container. In that case, the buildup of carbon dioxide prevents the conversion of alcohol to acetic acid, which can cause alcohol levels to rise above 1%. As we know, alcohol isn’t so great for our health. 

Similarly, long brewing times can cause acetic acid buildup to decrease the pH too much. Just like it’s not recommended to drink straight vinegar, there is a chance that drinking lots of highly acidic kombucha could lead to acidosis, a condition in which there is too much acid in bodily fluids.

Undesirable growths could also pose a problem if you are brewing at home. Mold is the most common problem for home brewers, but there is a small chance that bacteria or yeast strains other than those you want could grow.

Store-Bought Kombucha

Store-bought kombucha doesn’t have the same downsides as home-brewed, but you might still want to pay attention to what’s in it. Many store-bought kombucha brands contain lots of added sugar, which can negatively impact blood glucose balance. To gain the most health benefits, drink it in moderation or select a brand with low levels of added sugar. Consuming fermented and carbonated drinks can also sometimes cause bloating or digestive discomfort, so start by drinking smaller quantities to see how your body reacts.

There are very few risks and downsides to drinking kombucha, especially if you buy it. Very few individuals encounter problems from consuming the beverage, both home-brewed and store-bought. If you decide to try brewing at home, many resources online help you follow a low-risk process. 

Who Is Kombucha For?

If visions of yeasty, bacterial, globular growth in your drink put you off, you’re not alone. Even the tart and earthy taste of kombucha is not for everyone. But know that modern store-bought kombucha is filtered and offered in various flavors, so you might be pleasantly surprised by your first taste. 

The risks of drinking kombucha are very low, but consider asking a health professional if you have health conditions like irritable bowel syndrome, a compromised immune system, are pregnant, or are nursing.

Kombucha can be a tasty, accessible, and health-promoting drink for most people. It contains many promising health components, such as vitamins, polyphenols, organic acids, and beneficial microbes. You might find the beverage especially beneficial if you are struggling with an unhealthy gut. Pair your glass of probiotic kombucha with a high-fiber prebiotic snack like avocado toast for a powerful gut-supporting duo. 

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<div class="pro-tip"><strong>Also Read: </strong><a href=what-is-kefir>Kefir: What It Is, Health Benefits and Preparation</a>.</div>