What are the potential side effects of drinking too much kombucha. How can excessive kombucha consumption impact your health. Why might overconsumption of kombucha lead to digestive issues.

Understanding Kombucha: A Fermented Beverage with Potential Benefits

Kombucha, a fermented drink derived from green or black tea, sugar, bacteria, and yeast, has gained significant popularity in recent years. This unique beverage is often touted for its potential health benefits, including improved gut health, reduced inflammation, and enhanced immunity. However, as with any food or drink, moderation is key. Excessive consumption of kombucha can lead to various side effects that may outweigh its potential benefits.

Digestive Distress: A Common Side Effect of Overconsumption

One of the most frequently reported side effects of drinking too much kombucha is digestive discomfort. The acidity of kombucha, combined with its probiotic content, can wreak havoc on the digestive system when consumed in large quantities.

Nausea and Diarrhea

Excessive kombucha intake may trigger nausea and diarrhea in some individuals. The acidic nature of the beverage can be particularly problematic for those with sensitive stomachs. Additionally, the high sugar content in some commercial kombucha brands can exacerbate these symptoms, as excessive sugar consumption is known to cause loose stools.

Probiotic Overload

While probiotics are generally beneficial for gut health, introducing too many too quickly can lead to digestive upset. For individuals unaccustomed to probiotic-rich foods, suddenly consuming large amounts of kombucha may result in bloating, gas, and abdominal discomfort.

Headaches: An Unexpected Consequence of Kombucha Overindulgence

Headaches are another potential side effect associated with excessive kombucha consumption. The exact mechanism behind kombucha-induced headaches is not fully understood, but several factors may contribute to this phenomenon.

Caffeine and Alcohol Content

Kombucha contains small amounts of caffeine and alcohol, both of which can trigger headaches in sensitive individuals. While the caffeine content is generally lower than that of coffee, it may still be sufficient to cause discomfort in some people.

Caffeine Withdrawal

Paradoxically, regular consumption of caffeinated beverages like kombucha can lead to caffeine dependence. When intake is suddenly reduced or stopped, withdrawal symptoms such as headaches may occur.

Lactic Acidosis: A Rare but Serious Risk

Lactic acidosis is a potentially life-threatening condition characterized by an accumulation of lactic acid in the bloodstream. While rare, cases of lactic acidosis have been associated with excessive kombucha consumption.

Understanding the Risk

The fermentation process that produces kombucha also generates lactic acid. In most cases, the body can metabolize this acid effectively. However, consuming very large quantities of kombucha over an extended period may overwhelm the body’s ability to process lactic acid, leading to its buildup in the bloodstream.

Symptoms and Concerns

Symptoms of lactic acidosis include muscle aches, disorientation, nausea, fatigue, rapid heart rate, and jaundice. While the exact amount of kombucha that could trigger this condition is not established, caution is advised for those consuming multiple bottles daily.

Lead Poisoning: A Hidden Danger in Home-Brewed Kombucha

While commercial kombucha is generally safe when produced under regulated conditions, home-brewed varieties can pose unexpected risks, particularly concerning lead poisoning.

The Role of Brewing Vessels

The risk of lead poisoning is heightened when kombucha is brewed in ceramic or clay vessels containing high levels of lead. During the fermentation process, the acidic nature of kombucha can cause lead to leach from these containers into the beverage.

Importance of Proper Brewing Techniques

To minimize the risk of lead poisoning, it’s crucial to use food-grade, non-reactive containers for brewing kombucha. Stainless steel, glass, or food-grade plastic are generally considered safe options.

Blood Sugar Fluctuations: A Concern for Diabetics

While kombucha is often promoted for its potential to regulate blood sugar levels, excessive consumption may have the opposite effect, particularly for individuals with diabetes or pre-diabetes.

Sugar Content in Kombucha

Many commercial kombucha brands contain added sugars to enhance flavor. While some of this sugar is consumed during the fermentation process, the final product can still contain significant amounts of residual sugar.

Monitoring Blood Sugar Levels

Diabetics and those at risk for diabetes should be particularly cautious when consuming kombucha. Regular blood sugar monitoring is advisable, and it may be necessary to adjust insulin or medication dosages in consultation with a healthcare provider.

Alcohol Content: An Often Overlooked Factor

Although kombucha is not typically considered an alcoholic beverage, it does contain trace amounts of alcohol as a byproduct of fermentation. This can be problematic for certain individuals.

Varying Alcohol Levels

The alcohol content in kombucha can vary widely, typically ranging from 0.5% to 3% alcohol by volume. Factors such as fermentation time, temperature, and sugar content can influence the final alcohol concentration.

Considerations for Sensitive Groups

Individuals who avoid alcohol for personal, religious, or health reasons should be aware of the potential alcohol content in kombucha. Pregnant women, recovering alcoholics, and those taking medications that interact with alcohol should exercise caution or avoid kombucha altogether.

Dental Health Concerns: The Impact of Kombucha’s Acidity

The high acidity of kombucha can potentially harm tooth enamel, leading to dental erosion and increased sensitivity over time.

Protecting Your Teeth

To minimize the risk of dental damage, consider drinking kombucha through a straw to reduce contact with teeth. Rinsing the mouth with water after consuming kombucha can also help neutralize acidity. However, it’s important to wait at least 30 minutes before brushing teeth to avoid further enamel erosion.

Regular Dental Check-ups

For those who regularly consume kombucha, more frequent dental check-ups may be advisable to monitor for any signs of enamel erosion or other dental issues.

While kombucha can offer potential health benefits when consumed in moderation, it’s crucial to be aware of the possible side effects associated with excessive intake. Individuals with pre-existing health conditions, pregnant women, and those taking certain medications should consult with a healthcare provider before incorporating kombucha into their diet. By understanding these potential risks and practicing moderation, kombucha enthusiasts can enjoy this unique beverage while minimizing the likelihood of adverse effects.

It’s worth noting that many of the side effects discussed are associated with overconsumption or improper preparation of kombucha. When enjoyed in reasonable amounts and prepared under proper conditions, kombucha can be a safe and potentially beneficial addition to a balanced diet. As with any dietary change, it’s always wise to listen to your body and adjust your intake accordingly.

For those interested in exploring the potential benefits of kombucha without the risks associated with excessive consumption, consider starting with small amounts and gradually increasing intake while monitoring for any adverse reactions. Additionally, opting for reputable commercial brands or learning proper home-brewing techniques can help ensure a safer kombucha experience.

Ultimately, the key to enjoying kombucha safely lies in moderation and awareness. By staying informed about potential risks and benefits, individuals can make educated decisions about incorporating this fermented beverage into their lifestyle. Remember, what works for one person may not work for another, so it’s essential to pay attention to your body’s unique responses and adjust accordingly.

As research on kombucha continues to evolve, our understanding of its effects on human health may change. Staying informed about the latest scientific findings and recommendations can help ensure that you’re making the best choices for your health when it comes to kombucha consumption.

Whether you’re a long-time kombucha enthusiast or just beginning to explore this trendy beverage, maintaining a balanced approach is crucial. By doing so, you can potentially reap the benefits of kombucha while minimizing the risk of adverse effects, contributing to your overall health and well-being in a mindful and informed manner.

What Are the Side Effects of Drinking Too Much Kombucha?

Kombucha is a fermented drink made from green or black tea, sugar, bacteria, and yeast. That description of kombucha, which comes from a review published in December 2015 in the Journal of Chemistry, may sound strange, but the beverage is gaining popularity throughout the United States — and for good reason. (1)

The fermented process of brewing kombucha makes it a potential source of probiotics, which are live organisms that help balance good and bad bacteria in the gut. Proposed benefits of kombucha include its potential to reduce inflammation, boost immunity, and increase metabolism, according to the aforementioned review. (1)

It’s important to note that there is not a wealth of human research on the potential health benefits of kombucha, as the Cleveland Clinic points out. (2) Nonetheless, it’s possible to speculate on its benefits given what the drink is made of, says Alissia Zenhausern-Pfeiffer, MD, a licensed naturopathic medical doctor practicing in Scottsdale, Arizona.

7 Potential Health Dangers of Too Much Kombucha

There’s no short list of potential health benefits of kombucha. Some people also believe that it can help detoxify the body, reduce blood sugar, and inhibit the growth of cancer cells, according to the Cleveland Clinic. (2)

But despite possible therapeutic benefits, kombucha isn’t right for everyone, and there’s the risk of adverse effects from drinking too much and improper preparation, notes the Mayo Clinic. (3)

Here’s a look at seven reported side effects of too much kombucha:

1. Drinking Too Much Kombucha May Upset Your Stomach

Even though kombucha might promote gut health and improve conditions like constipation and hemorrhoids, too much of any good thing can be bad, according to one review. (1)

For that matter, drinking a large amount of kombucha may cause nausea and diarrhea. (1,2)

Kombucha is acidic, so it’s possible for the drink to trigger nausea in those who are sensitive to acidic drinks. (1)

Also keep in mind that some brands of kombucha may have sweeteners added to them. Eating too much sugar and too many sweeteners can lead to diarrhea or watery stools, according to a study. If your body isn’t used to probiotics, consuming too many too quickly can lead to similar symptoms. (4)

More on Abdominal Pain

Seriously Bloated: Warning Signs You Shouldn’t Ignore

2. Overdoing It With Your Kombucha Habit May Lead to Headaches

Headaches are another possible adverse side effect of drinking too much kombucha. (1) The exact cause of a headache is unknown, but kombucha does contain caffeine and alcohol, which alone or together might induce headaches in those who are sensitive.

Caffeine is sometimes used as a headache reliever. But while an effective treatment, repeated exposure to caffeine can have the opposite effect, triggering chronic daily headaches, past research has noted. (5)

3. Excess Kombucha May Contribute to Lactic Acidosis

The philosophy that too much of a good thing can be bad applies to kombucha.

Though the occasional kombucha drinker needn’t worry about this side effect, those drinking multiple bottles of kombucha every day may be at risk for a condition called lactic acidosis.

Lactic acid is an organic acid produced in the muscles. (6) Swigging kombucha can cause an accumulation of this acid in the bloodstream, causing the body’s pH to become too acidic. This can lead to problems with liver and kidney function, and become life-threatening, past research has suggested. (7)

The amount of kombucha linked to lactic acidosis hasn’t been established. Yet the Centers for Disease Control and Prevention (CDC) has reported two illnesses associated with kombucha and elevated levels of lactic acid. In these cases, both women consumed 4 to 12 ounces (oz) of home-brewed kombucha daily for two months. Still, there is no proof the kombucha itself caused the lactic acidosis; the CDC simply observed a link between the two. More research is needed to determine the amount of kombucha that can cause this condition. (8)

Symptoms of lactic acidosis include muscle aches, disorientation, nausea, headaches, fatigue, rapid heart rate, and jaundice (yellowing of the eyes or skin). (9) Among the known causes of this condition are human immunodeficiency virus (HIV) drugs, which can cause lactic acidosis buildup.

4. Overfermented Kombucha Has Been Tied to Lead Poisoning

Be mindful that overfermentation during the preparation process may lead to severe lead poisoning under certain brewing conditions. (1)

The risk of poisoning is greater when kombucha is home-brewed in a clay vessel or ceramic pot containing high levels of lead. The lead can leach or dissolve into the beverage, causing a buildup of lead in the body. (2) In fact, past research showed at least one incident of lead poisoning linked to a lead-glazed earthenware jug used to store kombucha tea. (10)

Symptoms of lead poisoning include high blood pressure, headache, abdominal pain, mood disorders, difficulty concentrating, and muscle pain. (11)

Not only do some ceramic pots contain lead, but so do some china and porcelain containers. (11)

5. Drinking Kombucha Every Day May Damage Your Teeth

“Drinks that have high-acid levels, such as kombucha, can wear away your teeth, which can lead to decay, sensitivity, and discoloring,” says Jeffrey Sulitzer, DMD, the chief clinical officer at SmileDirectClub, a teledentistry company, who is based in Woodland, Washington.

Because kombucha has a high acidic level that may be harmful to your teeth and gums, Dr. Sulitzer suggests several ways to help keep your teeth healthy and safe.

“I would suggest drinking kombucha through a straw, to help reduce the direct contact the beverage has to your teeth. Directly after you finish your drink, rinse your mouth out with water to help remove the sugars and acidic components from your mouth,” he adds.

6. You’ll Take in Extra Calories if You Switch From Water to Kombucha

If you had a choice between kombucha and soda, kombucha would be the clear winner in terms of both its nutrient profile and added sugar content. According to Coca-Cola, there are 39 grams (g) of sugar in a typical 12-oz can of Coke, and the soda does not supply any essential vitamins or minerals. (12) Meanwhile, kombucha offers gut-friendly probiotics and only about 8 g of sugar per 1-cup serving, depending on the fermentation process, Dr. Zenhausner-Pfeiffer says. (1) (In the kombucha fermentation process, yeast consumes the sugar, leaving some left behind, according to Kombucha Brewers International.) (13)

So while kombucha contains relatively less sugar compared with soda, it is not sugar-free, like tap or unsweetened sparkling water. While sugar alone isn’t responsible for weight gain, eating too much can contribute, according to a review. (14)

7. Kombucha Could Trigger an Allergic Reaction in Some People

Problems could also arise if you’re allergic to kombucha tea. Signs of an allergic reaction vary from person to person, but might include shortness of breath, throat tightness, nausea, and dizziness after consuming the drink. (1,2)

Who Shouldn’t Drink Kombucha?

Be mindful that while kombucha might be beneficial for some people in moderate amounts, certain people should avoid it.

To be clear, there haven’t been any large-scale studies examining the effects of kombucha in pregnancy or while breastfeeding, and a definitive recommendation has not been reached, says Casey Seiden, RD, CDE, a registered dietician and certified diabetes care and education specialist based in New York City. Some pregnant women might choose to avoid kombucha because there’s a small amount of alcohol from the fermentation process. (2) Others may consult their doctor and find it’s safe to drink during pregnancy.

“Pregnant women are advised to not consume any alcohol-containing beverages; however, given the very small amount present, drinking kombucha is seen as a personal choice, with the guidance of your doctor, during pregnancy,” explains Seiden. For this same reason, one study from 2022 recommended that children ages 4 or younger should not drink kombucha.

Because of the acidic nature of the beverage, those who have liver or kidney disease should also avoid kombucha. Additionally, people who have a compromised immune system, such as the elderly and those with HIV or cancer should avoid kombucha, warns Seiden. “This beverage is unpasteurized, so it could lead to food poisoning–like illness,” she continues. (1,2,3)

To err on the side of caution, you may also choose to avoid this beverage if you have an alcohol dependency.

How Much Kombucha Is Safe to Drink?

As with anything, moderation is key. This guideline also applies with kombucha. So while it’s safe to drink occasionally, a general recommendation is that you should limit your intake to 12 oz or less per day. (2)

“If you suffer from digestive upset following excess carbonation, you may want to limit your kombucha to one small glass daily to reap the probiotic benefits, but save yourself some bloating discomfort,” advises Seiden.

You can drink store-bought kombucha, which is available in different flavors, or make your own at home with an online tutorial. If you’re shopping for kombucha, there are no hard-and-fast rules regarding how much sugar is too much in a bottle, though you can cut your intake by opting for a variety without added fruit juice. If you’re concerned about your weight and overall health, consider how kombucha fits into your calorie and sugar intake for the day, says Seiden.

“The good thing is that there are many brands out there of varying calorie and sugar levels, so you can likely find one that helps you meet your goals,” she says.

If you’re up for a challenge and want to make your own kombucha tea at home, there are plenty of recipes you can follow. There are even homemade kombucha kits that include essential ingredients like SCOBY (symbiotic culture of bacteria and yeast), which helps with the fermentation process. This is the thick liquid that floats at the top of a batch of kombucha. (2) You can purchase SCOBY, or use leftover SCOBY from a previously brewed batch.

An example of a simple recipe: (15)

• Boil 4 cups of unchlorinated water
• Add 8 tea bags (black or green) and 1 cup of sugar
• Let the tea steep for 15 minutes, and then strain any loose tea
• Add 12 cups of cold water, pour the tea into a glass jar, and add 1 kombucha SCOBY
• Use paper towel to cover the jar and secure the towel with a rubber band
• Allow tea to ferment for about 7 to 10 days

Always start with a clean pot. “The biggest concern with brewing kombucha at home is cleanliness. If proper cleaning precautions aren’t taken, the risk of molds or harmful bacteria growing are increased, which could lead to illness,” cautions Seiden. “To help decrease these risks, use only glass containers (versus metal) and keep an eye on the color and smell of the SCOBY. If the starter starts to grow black or green spots, or it starts to smell rancid, it’s time to toss that SCOBY and start again with a new one.”

Also, you can use pH strips to ensure you ferment to a pH of 2.5 to 3.5, since under- and overfermenting can both be dangerous. (14)

A Final Word on Kombucha Side Effects

Kombucha might be the secret ingredient to improve your gut health, fight inflammation, and help you feel better. But drinking too much can have adverse side effects, causing more harm than good.

So only consume Kombucha in moderation. Whether you’re buying the drink or making your own, make sure it has the right pH level and is steeped in a safe container.

Editorial Sources and Fact-Checking

1. Watawana M, Jayawardena N, Gunawardhana CB, et al. Health, Wellness, and Safety Aspects of the Consumption of Kombucha. Journal of Chemistry. December 30, 2015.
2. What Are Kombucha’s Health Benefits (and How Much Can You Safely Drink)? Cleveland Clinic Health Essentials. July 16, 2018.
3. What Is Kombucha Tea? Does It Have Any Health Benefits? Mayo Clinic. August 24, 2022.
4. Scholten P, van Leerdam ME, Kuipers EJ. Chronic Diarrhea: The Importance of an Accurate Medical History. Nederlands Tijdschrift voor Geneeskunde. February 25, 2006.
5. Shapiro RE. Caffeine and Headaches. Current Pain and Headache Reports. August 2008.
6. Lactic Acid. National Cancer Institute.
7. Sunghee K, Jones HD, Christensen R, Gladstein J, et al. A Case of Kombucha Tea Toxicity. Journal of Intensive Care Medicine. May–June 2009.
8. Unexplained Severe Illness Possibly Associated With Consumption of Kombucha Tea. Centers for Disease Control and Prevention. December 8, 1995.
9. HIV and Lactic Acidosis. National Institutes of Health. August 10, 2021.
10. Sabouraud S, Coppere B, Rousseau C, et al. Environmental Lead Poisoning From Lead-Glazed Earthenware Used for Storing Drinks. La Revue de Medecine Interne. June 27, 2008.
11. Lead Poisoning. Mayo Clinic. January 21, 2022.
12. How Much Sugar Is in Coca-Cola? The Coca-Cola Company.
13. Kombucha FAQ. Kombucha Brewers International.
14. Stanhope KL. Sugar Consumption, Metabolic Disease, and Obesity: The State of the Controversy. Critical Reviews in Clinical Laboratory Sciences. February 2016.
15. A Kombucha Primer. Simon & Schuster. 2019.

Additional Sources

• de Miranda JF, Ruiz LF, Silva CB, etal. Kombucha: A Review of Substrates, Regulations, Composition, and Biological Properties. Journal of Food Science. February 2022.

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Kombucha side effects and how to consume it safely

Kombucha may have health benefits due to the beneficial bacteria it contains. But consuming the wrong kind of kombucha, or too much of it, may produce harmful side effects.

Kombucha is a probiotic drink made from fermenting tea and sugar, sometimes along with other ingredients.

Kombucha may have some possible health benefits when consumed in moderate amounts, but drinking too much may carry some risks.

Other issues such as contamination or over-fermentation may also play a role in the possible side effects of kombucha, and there are some characteristics to look out for when choosing a kombucha drink.

This article explores the possible harmful side effects of kombucha, and how to consume it safely.

Share on PinterestPhoto editing by Lauren Azor; Olga Pankova/Getty Images

Kombucha is a traditional fermented drink.

At its simplest, kombucha contains brewed tea and sugar. Many manufacturers add other ingredients for flavor, such as fruit, herbs, or juices.

Leaving the combination to ferment in a controlled environment allows healthy bacteria and yeasts to build up in the drink, making kombucha an easy source of beneficial probiotic bacteria.

The drink may also be carbonated, either through natural fermentation or artificially. The result is a bubbly drink that may have some health benefits.

Research posted to the Journal of Chemistry notes that the probiotics and antioxidants in kombucha may have a number of therapeutic benefits, such as helping support a healthy gut microbiome, as well as supporting other organs and body systems such as the liver, heart, and nervous system.

Although kombucha may have health benefits, there is some possibility for side effects from drinking it.

Digestive upset

Some people may experience digestive upset when drinking kombucha, or from drinking too much.

Symptoms such as gas, nausea, and vomiting may occur. These side effects may be more likely in people who drink too much kombucha.

Additionally, some people may not tolerate kombucha well, or have a poor digestive reaction when drinking it.

Excess calories

Some people drink kombucha as a sweet, carbonated alternative to soft drinks.

While kombucha may provide some benefits to the body, it does contain calories. The actual levels of calories in kombucha will vary widely based on manufacturer and additives.

Some manufacturers may add more sugar or sugar-rich juices to their kombucha for flavor. This also adds calories.

People on calorie-restrictive diets may wish to avoid the extra calories from kombucha.

People with diabetes will also need to be aware of the calories and the carbohydrate and sugar content of kombucha.

Added sugars

The fermentation process from kombucha requires sugar to feed the probiotic bacteria in the drink.

Many manufacturers will also add additional sugars or sugar-rich fruits and juices to the drink.

Sugar-sweetened beverages have links to a number of health conditions.

For example, research posted to Circulation notes the association between sugar-sweetened beverage consumption and conditions such as obesity, type 2 diabetes, and cardiovascular disease.

Additional research in the European Journal of Nutrition notes that people who drink more sugar-sweetened beverages have a higher risk for nonalcoholic fatty liver disease.

Opting for kombucha products lower in sugars may provide the same health benefits with fewer of the risks associated with excessive sugar consumption.

Tooth erosion

Drinking too much kombucha may not be good for the teeth.

As research posted to Beverages notes, the fermentation process of kombucha creates acids such as acetic acid. This is the same acid found in vinegar, and gives the kombucha its tangy flavor.

The release of acetic acid during the fermentation process decreases the pH level of the drink, making it acidic.

Research posted to the Journal of Chemistry notes kombucha has a pH lower than 4.2. Because of this, drinking too much kombucha may put the teeth at risk of erosion.

For this reason, drinking water or rinsing the mouth with water after drinking sweetened acidic beverages may help protect tooth enamel.

Infection risk

Kombucha may not be right for people with sensitive immune systems in some situations.

For example, home-brewed or small-batch kombucha may not have gone through the pasteurization process.

A mix of different types of wild bacteria and yeasts may grow in the drink.

While many of these microbes may be beneficial, the same environment during fermentation may also allow some harmful microbes to grow or leave space for these microbes to take root.

For this reason, people who are prone to infection, such as those with a weakened immune system or chronic conditions affecting their immune system, may want to avoid kombucha.

Excess caffeine

Kombucha typically contains tea during the fermentation process.

Depending on the type of tea, this could provide a person with a lot of added caffeine.

For those sensitive to caffeine or who already drink caffeinated beverages, adding kombucha may increase caffeine consumption and cause symptoms such as:

• anxiety
• irritability
• headache
• dehydration
• trouble sleeping
• fast or uneven heartbeat
• heartburn
• stomach upset
• diarrhea
• nausea
• muscle tremors
• high blood pressure

People who are sensitive to caffeine may want to avoid kombucha or look for versions made without caffeine from tea leaves.

Liver toxicity

Although rare, some people may have more severe reactions to kombucha.

Research posted to SD Med attributes some cases of toxicity of the liver and inflammation to kombucha consumption. These may lead to complications such as jaundice or lactic acidosis.

Those with conditions affecting the liver may want to avoid kombucha or ensure it comes from a controlled environment.

Contamination

As kombucha is a result of natural fermentation, improper handling or poor control of the environment may lead to contamination.

Kombucha contaminated with other bacteria or yeasts may not be as healthy, or may even be dangerous to drink.

Contamination from a container may also be a risk factor. Porous pots, or resins or glazes that contain lead or other contaminants, may leech into the kombucha.

Some plastics may break down into the kombucha as it brews. Contaminants from the container may put the person at risk for side effects or toxicity depending on the chemical.

Safe consumption of kombucha may help reduce some risk factors from the drink.

For small-batch brews or homemade kombucha, ensure the container will not break down or leech chemicals or metals such as lead into the drink.

It is best to brew kombucha in a glass container that can be sanitized before use.

Preventing contamination from other microbes may include proper temperature control and the use of clean equipment during brewing.

For those worried about the possibility of other microbes in the drink, look for pasteurized kombucha. Some manufacturers will pasteurize the drink and then add only beneficial bacteria afterward.

For those concerned with sugar and calorie intake, look for drinks that do not contain too many added sugars or calories.

There is no set recommendation for kombucha consumption.

Individual factors and the type of kombucha may vary greatly.

With this said, drinking one to two 8-ounce servings of kombucha each day may be suitable for average consumers.

Kombucha is a fermented probiotic tea that may be beneficial to the body.

There are some risks to consider, especially when drinking kombucha in excessive amounts.

Some people may want to avoid kombucha, such as those with compromised immune systems and people sensitive to caffeine.

There are no exact guidelines on kombucha consumption, and finding a way to balance individual consumption may be best in each case.

7 Reasons to Drink Kombucha Every Day

Sparkling, fragrant, somewhat champagne-like, the increasingly popular Kombucha drink is available in health food stores and some restaurants. In fact, Kombucha is our good old friend, “longevity drink”, as they call it in China, or simply – an infusion of kombucha. This is an unpretentious pet of our grandmothers, popular in traditional medicine, but somewhat forgotten in recent decades and supplanted by purchased sodas and drinks from Starbucks.

Kombucha (Kombucha infusion) is a lightly carbonated fermented drink made from tea leaves (or coffee) and sugar, which acquires a sour taste and a host of health benefits. At the beginning of the 20th century, Russian and German scientists carefully studied the properties of kombucha, but science has yet to reveal all the secrets of this amazing culture. The second birth of Kombucha was given by the development of microbiology. Research conducted as part of the Human Microbiom Project has proven that the human microflora directly affects our well-being, appearance, and even food preferences. The culture itself has little in common with ordinary mushrooms and looks like a jellyfish. Despite the unusual appearance, there are many reasons to make friends with kombucha.

In this article, Yuliya Maltseva, detox specialist, author of the blog Yogabodylanguage.com, and virtuoso fermentalist, will talk about her secret recipes and why you should drink kombucha every day. For more inspiring recipes and tips on making live probiotic food and drinks, visit the Fermentorium group that Yulia runs on Facebook.

Reason 1: Kombucha is the best replacement for bad soda

As a rule, store-bought soda contains a ton of sugar, preservatives and dyes. Homemade kombucha is a good alternative to unhealthy store-bought drinks. The basic infusion of kombucha itself has a pleasant refreshing taste that can be varied with fruits, berries and spices. Carbonation is formed in kombucha drink due to natural fermentation and will not cause bloating and other troubles, unlike artificially carbonated drinks.

“But what about sugar?” – you ask. Sugar is indeed added to kombucha as it is needed to start fermentation, but it is taken up by the yeast so there is virtually no sugar in the final product. You can also use unrefined cane or coconut sugar instead of regular white sugar to make kombucha. The benefits of this drink are undeniable.

Reason 2: Kombucha is a detox drink

The tea’s antioxidants, vitamins, micronutrients, and especially the acids in the infusion support cleansing and normal liver function. To further enrich kombucha with phytonutrients – natural substances from plants that support the health of various systems and organs – add fresh berries, fruits and juices to the infusion.

Reason 3: Kombucha improves digestion

Due to the content of probiotics, enzymes and useful acids, kombucha has a beneficial effect on the activity of the gastrointestinal tract, normalizes the acidity of the stomach, and heals the intestinal microflora. This is especially true in the summer during intestinal infections. Add mint and lemon to the kombucha infusion – they will additionally stimulate the secretion of gastric juice and digestion.

Reason 4: kombucha boosts immunity

Kombucha will help you stay healthy in any weather, even if the summer turned out to be capricious, but you want to spend more time in nature. It supports healthy intestinal microflora, the composition of which determines the body’s immune response by 80%. Try a kombucha infusion with ginger root or turmeric for a metabolic boost and an anti-inflammatory effect.

Reason 5: increased energy levels

The tonic effect of kombucha is due in part to the tannin from the tea, which has a milder effect on the central nervous system than caffeine. But the real charge of vivacity is given rather by the rich nutrient and vitamin composition of kombucha. For those who like to “cheer up”: try kombucha brewed with coffee. The caffeine from this drink is not going anywhere, but along with kombucha you will get a serving of vitamins and probiotics – an advantage over Starbucks coffee and energy drinks.

Reason 6: alternative to alcoholic beverages

Instead of sugary and high-calorie alcoholic beverages that slow down your metabolism and often have side effects, try spiced fizzy kombucha. The finished infusion contains a small amount of alcohol, which is quite enough to lift the mood without a headache. Try kombucha mojito: kombucha infusion + lime + mint. Wonderfully refreshing!

Reason 7: Kombucha helps you lose weight

A 2005 study indicates that kombucha improves metabolism and reduces body fat. Of course, more research is needed in this area in order to draw firm conclusions. However, kombucha has such a rich taste and rich composition that the feeling of hunger after a glass of kombucha recedes for a long time. Kombucha with chia seeds will help you deal with sudden feelings of hunger and subsequent overeating and unhealthy snacking.

A few general tips:

1) The infusion of Kombucha has a number of contraindications that you need to familiarize yourself with.

2) When choosing a culture of Kombucha, pay attention to its quality and the experience of the seller. It is advisable to purchase kombucha with certificates of conformity and safety of consumption.

3) Kombucha is unpretentious, but still requires care and attention. If you want to grow a mushroom at home, it is advisable to enlist the help of more experienced fermenters.

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Health Benefits of Kombucha

Kombucha gets its name from its ability to produce a breeding ground for bacteria and yeast. This symbiotic reaction produces a unique sweet and sour carbonated liquid, somewhat similar to kvass. In a closed container, spores actively grow, trying to fill all the free space with themselves.

The extraordinary benefits of drinking this drink allowed it to quickly gain popularity, and the ease of cultivation made it a popular resident of our kitchen cabinets. The organism is also called the Manchurian, Japanese, or Kombuha mushroom. Kombucha is good for people of all ages to drink to strengthen the immune system.

What kombucha cures

Due to the property of kombuti to improve the functioning of the stomach and cleanse our body, it is actively used for weight loss. Traditional medicine highly appreciates the properties of this product, recommending it for the treatment of many diseases from headaches to kidney and liver diseases. Kombucha is highly valued for its anti-inflammatory and analgesic properties.

Nutrients in the composition of the drink allow you to regulate blood pressure, help lower cholesterol levels, and can be recommended for polyarthritis, rheumatic heart disease, atherosclerosis. Kombucha can also be used to treat upper respiratory ailments such as sore throats, tonsillitis, and chronic rhinitis. A mixture of bacterial and yeast flora helps kombucha improve well-being in colitis, enteritis, gastritis, and other bacterial diseases.

Use of kombucha is possible in case of diabetes. It gently tones the nervous system while relieving tension. Taking kombuti in the morning will help prepare your stomach, kidneys, and liver for the day’s work. In the evening, a kombucha drink will calm you down, relieve inflammation, reduce body tension, and help you fall asleep faster.

Benefits for Men

Kombucha can have an antioxidant effect on the liver. Recent experiments with rats have shown that regular consumption of Kombucha significantly reduces the toxicity of external substances to the liver. In some cases, it was possible to achieve a decrease in the destructive effect of toxins up to 30% of the original. The medicinal properties of kombucha on the male body are also manifested in a decrease in the amount of low-density lipoprotein, which contributes to the prevention of cardiovascular diseases. As you know, they are more likely to suffer from men over the age of 45 years.

Benefits for women

Drinkable mushroom contains a large amount of B vitamins, various types of antioxidants and probiotics. Depending on how kombucha is prepared and stored, the nutritional content can vary significantly. So, kombucha from the store contains about 30 calories, as well as 2-8 grams of sugar per serving. Homemade kombucha can be more beneficial if you make it yourself.

Scientists have long established a link between the amount of probiotics in our body and the state of depression. By improving the flora of the stomach, kombucha can have a mild sedative effect, and the anti-inflammatory properties of kombucha can help alleviate some symptoms of discomfort.

Mushroom kvass can be used externally for the face and hair. Washing with beneficial bacteria and probiotics will help improve skin tone, reduce breakouts and remove active foci of inflammation. For hair, kombutya will have a strengthening and healing effect.

How many times a day can you drink kombucha?

Homemade kombucha should be kept in a glass jar. He prefers a warm shaded place, without access to direct sunlight. The best temperature for growing mushrooms at home is up to 25 degrees Celsius. At the same time, it is desirable that it does not fall below 17-18 degrees. Drain the infusion formed by the fungus every 2-4 days in summer and every 5-6 days in winter.

Tea kvass is drunk strained through a dense sieve or several layers of gauze. You need to drink such a drink separately from food, so as not to provoke fermentation in the stomach. The frequency of using kombucha should not exceed 3-4 times a day, otherwise diarrhea or an allergic reaction of the body is possible. At a time, you can drink half a glass 2-3 hours after eating.

Who should not drink kombucha

There are no official medical contraindications for taking kombucha, as the mushroom is not a medicinal plant. The drink contains a small amount of alcohol, which makes its use undesirable for children and pregnant women. People with high acidity should be careful. Be sure to monitor your stomach’s reaction to kombutyu so that you can adjust the dose if necessary.

It is recommended to dilute the fermented solution with mineral or boiled coda before use. You can drink undiluted only 3 – 4 day infusion of kombucha. Do not drink more than 1 liter of kombucha per day. People with gastritis, stomach ulcers or low blood pressure should consult a doctor before drinking large amounts of the drink.

Why is kombucha dangerous

High levels of yeast cultures and acetic acids can be detrimental to tooth enamel. If you have dental problems, use a straw or ask your dentist if you can take kombucha. Kombucha is considered a highly acidic food that should not be taken by people with sensitive stomachs. There is controversy over its recommendation for pregnant and lactating women, as well as people with a weakened immune system.

How to drink properly

The use of kombucha drink has a positive effect on the health of the elderly, which is why it is so popular among grandparents.