Are Kombucha Drinks Healthy?
Kombucha has become an increasingly popular fermented tea drink in recent years, prized for its tangy flavor and potential health benefits. But is kombucha actually good for you? I decided to take a closer look at the research.
What is Kombucha?
Kombucha is made by fermenting tea with a symbiotic culture of bacteria and yeast, known as a SCOBY. The main bacteria found in kombucha are various species of Lactobacillus and Acetobacter. The yeast produces alcohol and carbon dioxide during the fermentation process, and the bacteria produce organic acids like glucuronic acid and acetic acid. This results in kombucha’s sour, vinegary taste. Kombucha also contains vitamins, amino acids, and antioxidants from the tea and yeast.
Health Benefits
Advocates of kombucha believe it does everything from supporting digestion and immunity to preventing cancer. While research on kombucha is still emerging, there are some promising findings:
- improve liver and kidney toxicity and function
- Contains probiotics that aids digestion and gut health
- Antioxidants that have anti-inflammatory and anti-microbial properties
- Compounds like D-saccharic acid-1,4-lactone (DSL) could also have anticancer effects.
Concerns About Risks
However, there are some concerns when it comes to kombucha:
Contamination: If the SCOBY or fermentation process becomes contaminated with unwanted bacteria or molds, it can cause illness. Properly preparing kombucha and letting it fully ferment reduces this risk.
High Sugar Content: Many commercial kombuchas contain high amounts of added sugar, which could negate some of its potential benefits. Check labels and opt for low-sugar versions.
Alcohol Content: The fermentation process creates trace amounts of alcohol, usually less than 0.5%. For those with sensitivities, this could be concerning. However, lab testing shows kombucha alcohol levels are similar to what’s found in fruit juices.
Interactions: Due to its high acidity, kombucha may interfere with some medications. Those on diuretics or antibiotics should likely avoid it or speak with a doctor.
The Bottom Line
Kombucha shows promise when it comes to health, more high-quality human studies are needed.
As with most things, moderation is the key – while most negative effects involve drinking extremely large quantities over long periods. For people without sensitivities who consume store-bought kombucha in normal amounts or make their own using sterile technique, it can be a low-sugar, probiotic-containing addition to an overall healthy lifestyle.