For the last few years, kombucha has been trending in the world of health and wellness. Whether you’re trying to drop a few pounds or simply have a healthier diet, you’re surely to get advice to switch to this original gut health potion.
But what is it, and what are the health benefits of kombucha, anyway?
Let’s dive in.
What is Kombucha?
While kombucha mainly gained in popularity in the early 21st century, after being marketed as an alcohol replacement in bars and pubs, this drink has been around for quite some time. It’s hard to say exactly how long, but some of the earliest written mentions of kombucha date to the third century BCE in ancient China.
Back then, it was known as the “tea of immortality.” But what exactly is kombucha?
Put simply, it’s fermented sweetened tea. Kombucha is often flavored with honey or fruit, but in its basic form, it’s fizzy with a tart and slightly sweet flavor, something between an apple cider and ginger beer.
To make kombucha, you need three ingredients: tea, sugar, and a SCOBY. SCOBY stands for Symbiotic Culture of Bacteria and Yeast, and it’s a rubbery and cloudy mass layer that looks like a pancake. SCOBY forms when yeast breaks down sugar added to the tea and produces alcohol and carbon dioxide, which bacteria then use to create acids.
Nutritional Profile of Kombucha
In its basic form, 8 ounces of kombucha has:
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Calories: 30
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Fat: 0g
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Sodium: 3.7mg
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Carbohydrates: 7.4g
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Fiber: 0g
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Sugars: 7.4g
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Protein: 0.1g
As you can see, kombucha is very low in calories, so it’s a great alternative to sugary drinks. For instance, it has half the calories of regular sweetened tea!
Given that base kombucha is made with tea, it has some caffeine – about ⅓ the amount of caffeine as the tea it is made with.
Since it’s fermented, alcohol can be present in small amounts. Acids such as acetic, glucuronic, and D-saccharic acids are also a result of the fermentation process. Finally, B-complex vitamins such as thiamin and niacin can be present.
Health Benefits of Kombucha
The nutritional profile of kombucha seems great in theory, but what does that mean for the body?
Well, there are several health benefits of drinking kombucha daily worth mentioning:
Digestive Health:
Being a fermented drink, kombucha contains probiotics, which are associated with many gut-related benefits.
Simply put, probiotics help with balancing the composition of your gut microbiome. The more “good” microbes you have in your gut, the less there’s room for the bad guys. In practice, this means that probiotics enhance the absorption of nutrients, reduce inflammation, and alleviate abdominal pain and bloating.
Immune System Support:
Did you know that 70-80% of your immune cells are in your gut? Well, probiotics in kombucha modify those cells, making them stronger against the potential threat.
Other nutrients in kombucha also support the immune system. For instance, this beverage is packed with B vitamins, which help in producing red blood cells and T cells.
Furthermore, kombucha contains acetic, glucuronic, and D-saccharic acids, which are antimicrobial.
Detoxification and Antioxidant Effects:
The detox benefits of kombucha are quite impressive as well. The fermentation process produces enzymes and acids that aid your liver in removing toxins. Some research, although only done on mice, suggests that kombucha might help in combating fatty liver disease.
Kombucha is made with tea, which contains compounds like polyphenols and flavonoids. These protect the body from free radicals and decrease cell damage.
Potential Mental Health Benefits:
Ever heard of the gut-brain axis?
Basically, your brain and gut are connected through chemicals called “neurotransmitters,” which send signals back and forth to control different body functions.
Many neurotransmitters responsible for good moods, such as serotonin and dopamine, are found in the gut.
Remember how kombucha is packed with probiotics? Well, those probiotics influence the production of the neurotransmitters mentioned above. Recent research suggests a link between probiotics and reduced anxiety and improved mood.
Energy and Metabolism Boost:
While kombucha isn’t exactly an energy drink replacement in terms of “kick,” it does contain ingredients, such as caffeine and vitamin B, which can boost the metabolism. Caffeine gives you increased mental alertness, vitamin B helps the body convert the food you eat into glucose, which gives you energy.
Weight Management:
If you’re looking for healthy beverage alternatives, kombucha is a great option for weight management.
Again, it all comes down to the ingredients. Kombucha is made of tea, and tea contains flavonoids called catechins, which boost metabolism and help your body break down fats faster.
Of course, we also can’t forget about probiotics, which play an important role in improving digestion and regulating appetite, thus aiding in weight management.
How to Incorporate Kombucha into Your Daily Routine
Want to incorporate kombucha into your diet? There are numerous ways to make swaps and pairs in your daily routine to reap the benefits of this drink.
The first tip is to always start slow and allow your body to get used to kombucha. A great way to do that is to start your day with a kombucha shot for a slow but steady energy boost.
If you often drink soda or other sugary beverages, kombucha can be a great substitute. It’s fizzy but has less than half the calories of those drinks and no downsides of caffeine and refined sugar.
However, kombucha isn’t just for drinking! If you’re looking for alternative ways to incorporate it into your diet, consider using it in your meals as well! For instance, you can add kombucha to your smoothies to get that slight zestiness along with the many health benefits the drink provides.
Furthermore, you can use kombucha as a salad dressing or food marinade! Its flavor profile goes well with vinegar and spices, while the acidity helps make the food more tender.
Considerations and Potential Risks
While there are many health benefits, it’s time to address kombucha's side effects.
The phrase “you can’t have too much of a good thing” can be applied in this situation – drinking too much kombucha can cause gastrointestinal distress.
Kombucha is acidic, and as such, it can be harsh on your stomach. Drinking too much of it could lead to bloating, gas, or even diarrhea. In extreme situations, overconsumption can cause lactic acidosis.
That’s why the Centers for Disease Control recommends consuming no more than four ounces of kombucha a day.
With that being said, certain populations should steer away from drinking kombucha, regardless of its many benefits. For instance, pregnant and breastfeeding women should avoid it just like any other alcoholic drink (no matter how small AC is) and caffeine.
Likewise, people with kidney or liver disease, as well as those with compromised immune systems, should also avoid kombucha, as the drink can cause more issues than pleasure.
Research Insights
Since kombucha is a relatively new drink worldwide, there isn’t a never-ending list of scientific studies on it. However, the studies that have been done show promising results.
For instance, this systematic review includes 15 different studies, and the results suggest that drinking kombucha helps lower stress and inflammation in the body, supports the liver’s natural cleansing process, and improves gut health by balancing bacteria.
Nothing less interesting and quite promising are the results of a study from 2011. Although only done on rats, this study suggests that drinking kombucha regularly can reduce liver toxicity caused by toxic chemicals.
Another study, also done on mice, suggests kombucha may help improve the body’s response to changes caused by diet-induced obesity.
Again, there’s a lot more to be researched on the topic, but recent research insights show promising results.
In Conclusion
With its unique tangy flavor and potential health benefits, kombucha is an easy way to upgrade your daily routine. Not only is kombucha fizzy and refreshing, but it also gives you energy and supports your gut and brain.
Whether you're looking to improve gut health or simply try something new, adding kombucha to your diet could be a small change with a big impact. Don’t know where to start? Explore our kombucha recipes to find the perfect one!
FAQ
How Much Kombucha Should I Drink?
If you’re new to kombucha, it’s best to start with a small amount to see how your body reacts. Drinking too much too quickly can cause digestive discomfort in some people.
Is Kombucha Alcoholic?
Kombucha typically contains a very small amount of alcohol (under 0.5%) due to the natural fermentation process. With that being said, some homebrewed or specialty versions can have higher alcohol content.
How Should I Store Kombucha?
Once bottled, keep kombucha in the fridge to slow down fermentation and preserve its flavor. If you leave it at room temperature too long, it may become overly fizzy or develop a vinegary taste.
What is the Origin of Kombucha?
Although it is uncertain how long kombucha has been around, the written records show it has ancient roots dating back over 2,000 years to China. The legend has it that the Emperor Qin Shi Huang, who was looking for the secret of eternal youth and vitality, used it for its health benefits. Over the centuries, kombucha made its way through the Silk Road and across the world.
How Long Does Kombucha Typically Ferment?
Typically, fermentation lasts 7-14 days. A shorter fermentation period will result in a sweeter, milder flavor with less acidity. On the other hand, longer fermentation leads to a tangy flavor.
Which Type of Tea is Best for Brewing Kombucha?
Both black and green teas are excellent choices for brewing kombucha. Black tea tends to produce a bolder, richer flavor and a higher caffeine kick, while green tea kombucha has a lighter, more delicate taste.
Can Kombucha Help with Weight Management?
Since it’s low in calories and rich in antioxidants and polyphenols, kombucha can help with keeping your weight at bay. While it’s not a magic solution, kombucha can support metabolism and weight management when combined with other healthy lifestyle choices.
What Are the Best Practices for Safely Introducing Kombucha into Your Diet?
When introducing kombucha into your diet, it’s best to start with small servings to allow your gut to adjust to the live cultures in it. Ensure that the kombucha you consume is brewed under proper hygienic conditions to prevent contamination, as that can cause digestive issues.
