What Drinking Kombucha Every Day Does to Your Body, According to Nutrition Experts

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.

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.

Additionally, "some individuals may feel less bloated or more regular when incorporating kombucha into their routine, particularly if it replaces higher-sugar beverages such as soda or sweetened juices," says Soares. Still, gut microbiome responses are highly individual, so the benefits can vary significantly, she notes. 

Possible Risks and Side Effects

Despite the potential gut benefits of kombucha, it's not a one-size-fits-all drink. "Because kombucha is acidic, carbonated, caffeinated, and fermented, some people may experience bloating, gas, reflux, nausea, abdominal discomfort, or changes in bowel habits, especially when consuming larger amounts or introducing it too quickly," says Soares.

Plus, if you have pre-existing digestive conditions like irritable bowel syndrome (IBS), you might find that kombucha's fizzy, fermented nature worsens your symptoms, according to Dominguez. Similarly, if you're prone to acid reflux, the drink's acidity may trigger symptoms. 

Bottom line? "Daily kombucha intake is not universally beneficial, and tolerance varies depending on the individual, the product, and the amount consumed," says Soares. 

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What Kombucha Does to Your Blood Sugar

"For those watching their blood sugar, kombucha can be both a friend and a foe," says Dominguez. 

The natural acids in kombucha may help slow the rate at which your body absorbs sugar from meals, preventing sharp blood sugar spikes and crashes, according to Dominguez. This was observed in a small study in which drinking kombucha with a meal reduced the extent of the increase in participants' blood sugar. "Over time, the probiotics in kombucha may also help your body use insulin more effectively," she says. (Insulin is the hormone that moves sugar from your bloodstream and into your cells, thereby regulating blood sugar.)

However, there's a catch. "Kombucha is made with sugar, and many store-bought brands contain a significant amount," says Dominguez. Some bottles also contain multiple servings, and you may unintentionally consume more sugar and calories than you expect, according to Dominguez. Granted, lower-sugar kombucha contains less sugar than drinks like soda—but drinking too much, especially on an empty stomach, can still spike your blood sugar, says Dominguez. 

Other Potential Benefits and Risks

According to experts, kombucha can impact other areas of health beyond the gut and blood sugar.

Potential Benefits

As kombucha supports gut health, it could theoretically also support immune function. That's because a large portion of your immune cells live in your gut, says Dominguez.

But again, the effects of kombucha can vary. And while it can be a healthy addition to your rotation, a varied diet will provide a more powerful immune boost, says Dominguez. Moreover, if it's the probiotics you're after, “other fermented foods such as yogurt, kefir, and kimchi often provide a wider range of beneficial bacteria,” Dominguez says. 

Possible Risks

For some people, kombucha should be enjoyed with caution. This includes those who:

• Have liver or kidney issues: In rare cases, certain compounds produced during fermentation can be hard on the liver or kidneys, says Dominguez. (Some reports have linked excessive consumption or contaminated home-brewed kombucha to liver-related complications, though these events appear uncommon.)
• Are sensitive to caffeine: Since kombucha contains tea, it has caffeine, which may cause jitters or sleep issues.
• Have sensitive teeth: The acidity of kombucha can erode tooth enamel, potentially causing dental problems.

Avoid kombucha if you have a compromised immune system, as the live bacteria pose a risk of infection, says Dominguez. It's also not not advised for young children and pregnant women, or anyone who is breastfeeding, as kombucha is unpasteurized and contains trace amounts of alcohol and caffeine, she says.

Tips for Drinking Kombucha Safely

When shopping for quality kombucha, look for a product with a short ingredient list with recognizable ingredients, says Soares. Examples include tea, sugar, live cultures, and ginger, rather than items like syrups, excessive added sugars, or flavoring additives, she says.

Red flags include:

• Excessively high sugar content
• Unclear alcohol or pasteurization labeling
• Bulging bottles
• Visible mold
• Unpasteurized labels on shelf-stable products

"Pasteurized kombucha may offer greater shelf stability and lower microbial risk, although pasteurization reduces or eliminates live microorganisms," says Soares.

How Much Kombucha to Drink

For healthy adults who tolerate kombucha well, about 4 to 8 ounces per day is reasonable, especially if you're new to it, says Soares. This amount will let you enjoy potential digestive benefits while limiting excess sugar, acidity, and caffeine, as well as gastrointestinal side effects, she says. Even then, drinking kombucha daily isn't for everyone. "Some individuals do well with occasional intake only, while others tolerate moderate daily consumption without issue," says Soares.

"Ultimately, kombucha can fit into a healthy lifestyle, but it should be viewed as one piece of the bigger picture rather than a shortcut to better gut health," Soares says.