Discover why this fizzy fermented drink is gaining popularity for its potential health perks.
Kombucha, the fizzy fermented tea made from sugar, fungi, and bacteria, has become a staple in the health world. Advocates claim it boosts energy, supports weight loss, detoxifies the body, strengthens the immune system, and even fights cancer. But is kombucha really the miracle health drink it’s made out to be?
Registered dietitians discuss the science-backed benefits of kombucha. They share what you need to know before adding it to your diet.
1. Kombucha Supports Gut Health with Probiotics
As a fermented beverage, kombucha is rich in probiotics, the “good” bacteria that promote a healthy gut microbiome. “The gut microbiome is often called the forgotten organ—it’s essential for overall health,” says Maggie Neola, R.D., of the Physicians Committee for Responsible Medicine. A balanced gut can help prevent digestive issues like diarrhea and irritable bowel syndrome (IBS) while supporting optimal body function.
While kombucha is a great source of probiotics, other fermented foods like yogurt, kefir, sauerkraut, and kimchi offer similar benefits.
2. Kombucha Provides Antioxidants for Overall Wellness
Like other teas, kombucha contains antioxidants and polyphenols, which help protect cells from damage and support overall health. However, the antioxidant content can vary depending on the brand and brewing process.
“Commercial kombucha products may not always deliver the same benefits as homemade or high-quality brews,” explains Jaclyn London, M.S., R.D., author of Dressing on the Side (and Other Diet Myths Debunked). To maximize benefits, check labels for real tea ingredients or opt for green tea, which offers similar antioxidant properties.
3. Kombucha Helps Reduce Sugar Intake
Sugary drinks are a leading source of added sugar in the American diet. Swapping out sodas, sports drinks, or sweetened teas for kombucha can help cut back on sugar. For example, a 16-ounce bottle of GT’s Kombucha Gingerade contains just 4 grams of sugar. In contrast, a Starbucks Iced Matcha Green Tea Latte has 28 grams of sugar.
“Kombucha is often a better choice because it’s lower in sugar than many other beverages,” says London.
4. Kombucha Promotes Hydration
Staying hydrated is crucial for overall health, and kombucha can contribute to your daily fluid intake. Water should always be your primary source of hydration. Unsweetened beverages like kombucha, seltzer, or black tea can also help you meet your daily needs.
FAQs About Kombucha
How much kombucha can you drink in a day?
According to the Centers for Disease Control (CDC), consuming about 4 ounces daily is generally safe for healthy individuals. However, those with preexisting health conditions, pregnant women, and children should avoid kombucha due to its trace alcohol content (0.5% to 3% ABV).
What are the potential risks of kombucha?
Unpasteurized kombucha may contain harmful microorganisms, leading to stomach upset or food poisoning. “Pasteurization kills both harmful and beneficial bacteria, so unpasteurized kombucha is a trade-off,” says Ryan Andrews, R.D., of Precision Nutrition. Always purchase kombucha from reputable brands to minimize risks.
Choosing the Best Kombucha
Not all kombuchas are created equal. Some are loaded with added sugars, so always check the label. “Look for options with 2 grams of sugar or less per 1-cup serving,” advises London. Flavored varieties like strawberry, mango, or blood orange can make kombucha more palatable for beginners. Bold flavors like beet or lemon cayenne cater to seasoned drinkers.
Final Thoughts
While kombucha isn’t a cure-all, it can be a healthy addition to your diet when consumed in moderation. Its probiotics, antioxidants, and lower sugar content make it a better alternative to many sugary beverages. Just remember to choose high-quality brands and enjoy it as part of a balanced, varied diet.
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Meta Description: Discover the top 4 health benefits of kombucha, according to registered dietitians. Learn how this fermented tea supports gut health, provides antioxidants, reduces sugar intake, and promotes hydration.
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