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- Daily kombucha may support gut health, but benefits depend on the product and the person.
- Drinking kombucha every day can cause digestive discomfort for some people, especially those with IBS or acid reflux.
- Moderate portions are key, since kombucha can contain added sugar, caffeine, and acids that may affect blood sugar, sleep, and dental health.
With the rising interest in gut health, you've likely heard about the benefits of kombucha. The fermented drink provides probiotics and antioxidants. It's also delightfully fizzy and pungent, which might inspire you to drink it daily. What will happen if you do?
Though regular kombucha intake may provide potential perks, there are nuances to consider. We spoke to dietitians to get the lowdown on what happens when you drink kombucha every day.
- Jessica Dominguez, MPH, RDN, registered dietitian at the Center for Advanced Gastroenterology at Hackensack University Medical Center
- Luciana Soares, DCN, RDN, LDN, FAND, registered dietitian, professor, and director, Master of Science in clinical nutrition and dietetics, and nutrition and dietetics department at Johnson and Wales University
What Is Kombucha?
Kombucha is a fermented sparkling tea. It's slightly sweet and sour, and is made with four simple ingredients, says Jessica Dominguez, MPH, RDN, registered dietitian nutritionist. This includes:
- Tea: Black tea is commonly used to make kombucha, but green tea can be used too.
- Sugar: Sugar adds sweetness and provides food for yeast.
- Water: It's best made with chlorine-free water, as chlorine can kill the bacteria and yeast needed for fermentation.
- Starter culture: A starter culture known as the symbiotic culture of bacteria and yeast, or SCOBY, is used to ferment the tea. It also contributes to the drink's sour flavor.
What Kombucha Does For Your Gut Health
Kombucha is known as a gut-friendly drink, but does it live up to the hype? Here's what dietitians say.
Potential Benefits
"Kombucha may support gut health through several potential mechanisms, although human research is still limited and evolving," says Luciana Soares, DCN, RDN, LDN, FAND, registered dietitian, professor of clinical nutrition and dietetics at Johnson and Wales University.
First, kombucha is touted for its probiotics, "which are the good bacteria that help balance the community of tiny organisms living in your digestive system," says Dominguez. But take note: "Although kombucha is often marketed as a probiotic beverage, that description depends on the specific product. Whether it meaningfully functions as a probiotic depends on the presence, type, and amount of live microorganisms, as well as whether these strains have demonstrated a health benefit," says Soares.
The fizzy drink also provides organic acids and polyphenols, both of which are linked to gut benefits. Organic acids, which are produced during fermentation, may influence microbial balance in the gastrointestinal tract, says Soares. Meanwhile, polyphenols, which come from the tea, are powerful antioxidants; they protect your cells from damage and reduce inflammation, Dominguez says. Polyphenols also act as prebiotics, meaning they feed good gut bacteria and help them thrive.