Kombucha Conquers the World: a Trendy Fad or a Functional Drink Full of Benefits?

Do you want to boost your immunity, support digestion, and enjoy a refreshing drink at the same time? Then you’ll surely be interested in kombucha, a sparkling tea drink with a thousand-year tradition, loved today by biohacking enthusiasts and ordinary people looking for a healthier alternative to sugary sodas. Many people even make kombucha at home to fully reap its benefits.

This fermented tea, consumed by ancient Chinese, is conquering the world. In today’s article, you’ll get an answer to why kombucha is so popular and learn if it also carries any risks.

What is Kombucha?

Kombucha (pronounced [kom-boo-cha]) or kombucha tea is a lightly sparkling fermented drink made from sweetened tea, which has experienced a huge boom in recent years. Although this drink has only gained global popularity in recent years, its history dates back to ancient China. There, kombucha became famous as the “tea of immortality” or “elixir of longevity”.

The origin of the name kombucha itself is still somewhat unclear. But the most probable version is that it comes from Japanese, combining the words “kombu” (seaweed) and “cha” (tea). Kombu-cha thus originally meant seaweed tea. However, the kombucha we know has very little in common with this name. It is not made from seaweed, but from tea. ^[1–2]

Although kombucha won’t guarantee you immortality, it can be beneficial for your health, tastes great, and diversifies your fluid intake.

How is Kombucha Made?

Kombucha is made by fermenting sweetened tea using a so-called kombucha culture.

Only a few Basic Ingredients are Needed to Make Homemade and Commercial Kombucha:

• Tea: Most often black or green, or a combination thereof. White or oolong can also be used. Herbal teas are not used on their own because they do not contain the necessary substances for microbial growth.
• Sugar: Serves as food for yeasts and bacteria during fermentation. Most of the sugar is processed, so the resulting drink is not too sweet.
• SCOBY: Abbreviation for Symbiotic Culture Of Bacteria and Yeast, which ensures the fermentation process itself.
• Starter liquid: Usually a little finished kombucha from a previous batch or high-quality store-bought unpasteurised kombucha. Helps set the correct pH and protects against contamination.

What is SCOBY?

SCOBY, often referred to as the “kombucha mushroom” or “mother”, is a symbiotic fermentation culture composed of live bacteria (lactic and acetic acid fermentation) and yeasts. In reality, it is not a mushroom as such. It is a white-brown slippery mass with a gelatinous structure that floats on the surface. During fermentation, the SCOBY can change. It grows in width, thickness, and forms new layers. It is thus a living organism that some people consider almost a pet.

The SCOBY culture can also be stored when you are not actively using it for fermentation. For example, in a jar with a little finished kombucha in the refrigerator. Some people even set up a SCOBY hotel, which is a container with multiple layers of the fermentation culture, which they store for future batches. ^[2–4]

It is precisely SCOBY that is responsible for transforming sweet tea into a lightly sparkling fermented drink with a slightly sour taste and probiotic properties.

How is Kombucha Made?

Kombucha is produced by fermenting sweetened tea using a symbiotic culture of bacteria and yeast (SCOBY). This process works as follows:

1. The base is sweetened black, green, or white tea, into which SCOBY and a little already finished kombucha are added as a starter.
2. During fermentation, yeasts convert sugar into alcohol and carbon dioxide, while bacteria partially convert alcohol into organic acids.
3. The result is a lightly sparkling drink with a slightly sour taste.
4. Fermentation usually takes 7 to 14 days, depending on temperature, sugar content, and desired taste.
5. Afterwards, the SCOBY is removed, the kombucha is poured into clean bottles, and can be further flavoured with fruit or herbs. It is left to ferment at room temperature for another 1–3 days, which enhances the flavour and increases carbonation.
6. Finally, it is strained, stored in a cool place, or further processed, for example, by gentle heat treatment (for commercially produced kombuchas).

What Does Kombucha Taste like?

Kombucha has a refreshing, sparkling, and slightly tart taste, which can resemble sparkling apple cider or sparkling lemonade. Its final taste depends on the type of tea used, the length of fermentation, and any added flavourings such as fruit, herbs, or spices.

With shorter fermentation, kombucha is sweeter and milder, while longer fermentation, on the other hand, makes it a sourer drink with a more pronounced vinegary taste. This is why some people compare it to apple cider vinegar or kefir. It is this complex and slightly pungent taste that makes it a popular alternative to classic sweet sodas.

Flavoured kombucha variants are also popular, for example, with ginger, lemon, raspberries, lavender, or turmeric. These often appeal even to those who don’t like the taste of unflavoured kombucha.

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What Does Kombucha Contain?

Finished kombucha is a complex beverage that combines the benefits of tea and fermentation. However, its composition, including vitamin content, can vary depending on the ingredients used, fermentation length, and any additives (herbs, fruits, spices). ^[5]

• organic acids (e.g., acetic, gluconic, lactic acid)
• B vitamins (B1, B2, B6, B12) and vitamin C
• minerals (copper, iron, zinc)
• antioxidants (polyphenols from tea)
• caffeine
• beneficial microorganisms or live cultures, such as yeasts and probiotic lactic acid bacteria
• trace amounts of alcohol and carbon dioxide

How much Caffeine Does Kombucha Contain?

• Caffeine content depends on the type of tea used, dilution ratio, and fermentation length (the longer the fermentation, the less caffeine).
• Most commercially available kombuchas contain approximately 5–30 mg of caffeine per 240 ml, which is significantly less than, for example, a cup of coffee (approx. 80–100 mg) or black tea (30–50 mg). ^[15]

Kombucha has such a low caffeine content that most people won’t even notice it. However, if you are more sensitive to this substance, it’s better to avoid kombucha in the afternoon and evening hours so that caffeine doesn’t disrupt your sleep.

What are the Effects and Benefits of Kombucha?

Kombucha is a functional beverage containing a wide range of substances that give it its unique properties. However, as we already know, not all kombucha is the same. Each manufacturer uses different ingredients, and homemade kombuchas have completely different compositions. This is why the effects of kombucha are difficult to study. Currently, we have a limited number of high-quality studies that would unequivocally confirm the benefits of kombucha for our body. Nevertheless, experts point to the great potential of this beverage, especially due to its content of probiotic cultures, tea polyphenols, and organic acids.

1. Supports Digestion and Gut Microbiome Health

Thanks to probiotic bacteria, kombucha can contribute to the balance of gut microflora, similar to other fermented foods (e.g., fermented dairy products, kimchi). This can support digestion and nutrient absorption. Some studies also suggest that regular kombucha consumption can help with regular bowel movements and thus be useful in preventing constipation.

Furthermore, organic acids produced during fermentation (acetic, lactic, gluconic) acidify the digestive tract similarly to vinegar, which can aid in the digestion of difficult-to-digest food components. ^[6–7]

If you want to learn more about why probiotics are beneficial, you can read about it in the article Probiotics: The Importance of Beneficial Bacteria for Immunity and Overall Athlete Health.

4. Supports Liver Detoxification Function

Body detoxification is one of the frequently mentioned benefits of kombucha. In folk medicine, kombucha was described as an elixir helping to “cleanse” the body of harmful substances. From a scientific perspective, the main detoxifying component is probably glucuronic acid, which kombucha produces during fermentation. Glucuronic acid is the same substance that the liver uses to bind toxins (a process called glucuronidation) and subsequently excrete them from the body. The high content of glucuronic acid in kombucha can thus support the natural detoxification of the body. ^{[3, 13]}

However, there are also exceptional cases where excessive kombucha consumption led to liver damage. The reason was most likely an excessively high intake of organic acids, which can burden the liver, existing liver disease, or drinking contaminated kombucha. Therefore, it is good to stick to the recommended doses.

Are you interested in what else can help you support natural detoxification? Practical tips can be found in the article Detoxification and Cleansing of the Body: What Is It and How to Detoxify Your Body Naturally?

5. May Help Regulate Blood Sugar

Kombucha, thanks to its content of acetic acid, polyphenols, and probiotics, appears to be a promising aid in maintaining stable blood sugar levels. Similar to vinegar, it can slow down the absorption of carbohydrates after a meal and improve insulin sensitivity. Laboratory tests also show that kombucha can slow down sugar breakdown by blocking digestive enzymes. Furthermore, a healthy gut microbiome, which kombucha supports, plays a role in regulating blood sugar levels (glycaemia). ^{[3, 14]}

This effect can be especially beneficial for people with blood sugar metabolism disorders, such as insulin resistance, prediabetes, or type 2 diabetes. However, there is currently a lack of studies in this area, so it is important to note that kombucha is not a substitute for conventional treatment. People with elevated blood sugar levels should also pay attention to the composition of kombucha. Some contain a larger amount of residual and added sugar.

6. May Reduce Hunger and Support Weight Loss

Kombucha is often recommended for weight loss. It generally has a low calorie content (most of the sugar ferments out), and can thus be a more suitable replacement for sugary sodas. In addition, the polyphenols and acids in kombucha can affect fat metabolism. Some studies even suggest a hypolipidemic effect leading to a reduction in fat storage in the body. Kombucha can also reduce hunger due to its acid content. However, the effectiveness of kombucha for weight loss in humans has not yet been clinically verified. We should not consider it a miraculous fat burner, but rather a diversification of fluid intake, which should mostly consist of water.

Kombucha is thus a functional beverage with many potential health benefits. It supports digestion, immunity, detoxification, has antioxidant and anti-inflammatory effects, and can help regulate blood sugar and weight. The effects may vary depending on the specific composition, but even so, we can conclude that kombucha is beneficial for you.

If your goal is weight loss and you’re interested in how to achieve it, you’ll find all the essential information in the article Simple Weight Loss Basics: You’ll Be Surprised What’s Really Important.

Who is Kombucha Suitable for?

Kombucha can be a suitable way to diversify fluid intake, especially for healthy adults. Thanks to its content of probiotics, antioxidants, and organic acids, it will be appreciated by people who want to support digestion, immunity, or reduce their consumption of other sugary drinks.

Who Should Avoid Kombucha?

• Pregnant and breastfeeding women: Kombucha contains small amounts of alcohol, caffeine, and microorganisms that could be risky during pregnancy and breastfeeding.
• Children: Due to the possible trace content of alcohol and caffeine, kombucha is typically not recommended for children.
• People with sensitive digestion: If you have digestive problems, it is advisable to be extremely cautious when drinking kombucha and start with only a small dose.
• Individuals with weakened immunity: For example, after transplants, during cancer treatment, or with chronic immune disorders. The presence of undesirable microorganisms can be a risk if kombucha is not stored or produced correctly.
• People with liver or kidney disease: Kombucha contains organic acids that might be less effectively metabolised if liver or kidney function is impaired.
• When taking certain medications: When taking warfarin, immunosuppressants and other medications, it is advisable to consult a doctor about drinking kombucha, as it may affect the absorption and metabolism of some drugs.

Is Kombucha Suitable for Driving?

With normal consumption (e.g., 1 glass), the alcohol concentration is too low to affect driving ability or be detectable by an alcohol test. However, it is better to avoid drinking larger doses of kombucha while driving.

What are the Possible Side Effects and Risks of Kombucha?

The saying “everything in moderation” also applies to kombucha. However, risks are associated not only with excessive consumption but also with home brewing. ^[16]

• Possible side effects: Nausea, digestive issues, or headaches can occur with excessive kombucha consumption, especially if it is poorly fermented or contains too much acid.
• Increased risk: This applies mainly to homemade kombucha, which can be contaminated with moulds, bacteria, or excessive acid production if hygiene is insufficient.
• Kombucha storage: After opening, kombucha should be stored in the refrigerator and consumed within 3 days (or according to the manufacturer’s specific recommendation).

Recommended Kombucha Dosage

However, a recommended dose for kombucha has not been established, partly because each manufacturer may have a different composition. However, we can draw from general advice based on current studies. ^[16–17]

How to Drink Kombucha?

• 100–250 ml daily as a safe and commonly tolerated amount for a healthy adult
• people with more sensitive digestion should start with lower doses and monitor their body’s reactions
• you can divide the daily dose into multiple servings
• it is not advisable to drink kombucha on an empty stomach
• kombucha is generally best tolerated with or shortly after a meal
• also consider the calorie content of kombucha; it is generally low in calories, but larger quantities can increase your total daily calorie intake

Tips for Enjoying Kombucha

• with ice and a slice of lemon or lime – an ideal summer drink
• with fresh herbs – mint, lemon balm, or rosemary will add an aromatic twist to kombucha
• as a base for mocktails – works excellently in combination with fresh fruit, fruit juices, or soda
• diluted with sparkling water – if the taste of kombucha is too strong for you, feel free to mellow it down with plain water

Homemade vs. Store-Bought Kombucha: Which is Better?

Homemade kombucha allows you to have full control over the composition and taste, but it requires careful hygiene, otherwise there is a risk of contamination. Store-bought kombuchas are safer and more convenient, and some of them are not pasteurised, retaining live cultures thanks to gentle heat treatment. Therefore, it is always important to check the ingredients and read the label of the specific product. The best kombucha is unpasteurised, low in sugar, and contains live probiotic cultures.

What Should You Take Away from This?

Kombucha is a fermented tea beverage with a long history, containing probiotic cultures, organic acids, and antioxidants. Even though it is not a miraculous elixir of immortality, as medieval Chinese believed, studies suggest a number of benefits. For example, it can be beneficial for digestion, immunity, detoxification, blood sugar regulation, and body weight. Furthermore, it diversifies your fluid intake and can be a great addition to a varied diet and a healthy lifestyle.

Did you learn new, interesting information about kombucha? If so, share this article with your friends, who will surely also succumb to the charm of this functional beverage.

Sources:

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