4 Big Benefits of Drinking Kombucha, According to Experts

Kombucha may not be in your beverage repertoire, but if you haven’t yet tasted this wonder drink, it’s time to get on board. This fermented tea, which is usually carbonated like a soft drink and yeasty like a beer, is packed with probiotics and healthy acids. It’s good for your gut, in more ways than one: the bacteria support healthy digestion, and kombucha consumption has been linked to benefits like higher energy levels and reduced risk of diabetes. Read on to learn more about kombucha according to a nutritionist and a kombucha maker, and why you should drink it on the regular.

What Is Kombucha?

Kombucha is a fermented tea, usually made from black or green tea. A scoby (which stands for symbiotic culture of bacteria and yeast, sometimes called a mother or starter) is added to the tea and fermented for 7 to 30 days, explains Lauren Slayton, MS, RD, and founder of Foodtrainers. “Even though kombucha may seem new or trendy, it’s been made for over 2,000 years,” she says.

It has a lightly effervescent character and a unique tart and slightly sweet taste. Its flavor will depend on the tea used and other ingredients that are added.

Does Kombucha Contain Alcohol?

Traditional kombucha is considered nonalcoholic because it contains too little alcohol to qualify as an alcoholic drink (0.5% ABV or higher). There are also alcoholic kombuchas. Stephanie Taylor, founder and owner of Remnant Farm Kombucha, makes a hard variety from herbal fruit tea that’s 6.5-7% ABV. While the brewing process does kill off some of the bacteria, it maintains the healthy acids and some of the bacterial benefits. Compared to drinks like beer and wine, it’s also lower in sugar—not to mention gluten-free.

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The Benefits of Kombucha

Better Digestion

The most noteworthy benefits of kombucha are tied to digestion. According to Taylor, the probiotics found in kombucha can help restore the balance of friendly bacteria in the gut and provide other benefits.

Slayton also considers kombucha a go-to for clients struggling with constipation. She notes that the acetic acid found in kombucha can slow stomach emptying, increasing satiety, while glucaric acid is beneficial for liver health. A word of warning: the carbonation in kombucha can cause bloating or gas, making quantity and bodily attunement key for the best results.

Higher Energy Levels

Since kombucha is usually made from black or green tea, it can contain some caffeine. According to Slayton, it usually retains a third to half of the caffeine in the tea it’s brewed from—about 15 mg per cup, compared to 90 mg in a cup of coffee. While you likely won’t be getting a buzz from that amount, if you consume kombucha regularly, you may experience an energy boost from the B vitamins that are produced in the brewing process. And of course, a healthy gut supports a lighter, more energy-efficient system overall.

Immunity Boost

Kombucha is packed with vitamins and minerals that can strengthen the overall immune system, says Taylor. Minerals such as calcium, manganese, and fluoride support bone health, helping to prevent or manage diseases like arthritis and osteoporosis. The antioxidants found in kombucha can also support heart health, helping to lower bad cholesterol and prevent plaque buildup in the blood vessels.

Blood Sugar Management

Studies suggest that fermented food and beverages like kombucha, which is full of tea polyphenols and organic acids, can help regulate insulin and glucose levels in the bloodstream, says Taylor. Alongside a healthy diet, this can help manage the risk of type 2 diabetes.

Slayton, however, notes that sugar is used to feed the yeast and bacteria in kombucha—and while some is eliminated in the fermentation process, the final amount can vary. She recommends checking labels for "added sugars," where companies must list the final amount.

How Much Kombucha to Drink to Get the Benefits

Fermented beverages like kombucha can be consumed daily, says Taylor—but the amount matters. Slayton agrees: “There is a 'Goldilocks' quality to kombucha. If you drink too much, you’ll consume too much sugar and may have GI side effects." On the other hand, if you consume kombucha here and there, it's unlikely to do much for your health. She recommends 4-8 ounces per day—and notes a bottle is almost always more than one serving.

Potential Side Effects of Kombucha

While kombucha is known for supporting gut health, Taylor notes that things can get worse before they get better. Those with very sensitive digestion may need to gradually increase their consumption to avoid gas, bloating, and other digestive upsets. In time, however, the probiotics in kombucha can help repair and reduce the frequency of these issues.

Slayton recommends skipping kombucha if you are immunocompromised, pregnant, breastfeeding, or trying to avoid alcohol, as the fermentation of even soft kombucha produces a small amount.

Fun Ways to Drink Kombucha

Taylor recommends adding fresh herbs and berries to kombucha to make a fun mocktail. Slayton agrees, noting that muddled mint or basil make particularly refreshing additions. Some of her clients will also cut kombucha with ginger tea or another herbal tea to reduce the overall sugar content.