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Kombucha 101: Health Benefits, How It’s Made and Why It Tastes a Little Sour

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Kom. Bu. Cha. Kombucha! It’s fun to say, good for your gut health, and just a bit peculiar. In short, there just aren’t many drinks like it. But first thing’s first: what the heck is it? A wonder elixir? Super tea? Some kind of alcoholic beverage? 

Kombucha has quickly risen in popularity in recent years (notice how it’s everywhere now?), and seems to be especially popular with people aged 25 – 34 years old. There are tons of flavors, the drink is available at almost all health food stores and beyond, and it’s become a staple in many people’s daily self-care routines. But what is kombucha, and what makes it so interesting?

In this article:

What Is Kombucha?

Kombucha being made.

Kombucha, generally speaking, falls into the tea category of beverages. But don’t be fooled: this drink is different from your average Lipton or Arizona tea varieties. Kombucha contents are green or black tea, sugar, bacteria and yeast. But fermentation is what sets it apart from other drinks.

Kombucha (depending on who you ask) may have several meanings, but one of the most common is “kelp tea.” Its exact origins are shrouded in mystery, but much of the evidence points to Northeast China

However, this isn’t a history lesson, and – somewhat confusingly – kelp isn’t a key ingredient.

So if kombucha meaning “kelp tea” doesn’t tell us too much, let’s take a look at some kombucha ingredients and learn how it’s made to get a better idea of what this fizzy, sour drink really is.

What is kombucha made of?

Kombucha yeast.

Kombucha ingredients include:

  • Tea (green or black)
  • Sugar
  • Bacteria (the good kind)
  • Yeast

You might not be sold just yet, but bear with us. There’s so much more to explore.

Is kombucha fermented?

Fermentation is what sets kombucha apart and results in its unique taste, scent and potential benefits. During the fermentation process, a symbiotic colony of bacteria and yeast, otherwise known as SCOBY, converts these ingredients into kombucha. It contains B vitamins, vinegar, and other chemical compounds. SCOBY, transforming the sugar into ethanol and acetic acid, is what gives kombucha that unmistakable sour taste.

Does kombucha contain probiotics?

Kombucha health benefits are widely discussed. To some it’s a wonder elixir, to others a healthy, prebiotic rich tea good for digestion. While it’s not the secret to eternal life, it’s a potential source of probiotics, similar to yogurts or sauerkraut. Probiotics can benefit your gut, so kombucha could actually aid digestion.

Kombucha Benefits

A woman drinking tea outside.

Is kombucha good for you?

While the benefits of kombucha are becoming more mainstream, remember that a little bit of moderation never hurt anyone. Even too much orange juice can upset your body, after all. 

Kombucha is classified as a functional food, which means that it’s claimed to have a positive health effect besides nutrition. However, that doesn’t mean kombucha benefits everyone equally.

What does kombucha do?

Kombucha benefits may include:

  • Potential source of probiotics, which can improve gut health.
  • Providing antioxidants to the body.
  • Anti-fungal qualities may reduce the growth of negative bacteria and yeast. 
  • May support the health of your heart and cholesterol management.
  • Could help to boost your immune system and energy levels through its B and C group vitamins.
  • Similar benefits to green tea, as it’s a core component of kombucha.
  • May improve your liver and kidney functions.

What is kombucha good for?

While clinical evidence may be limited, it’s been suggested that kombucha’s ingredients and fermentation process may help with:

  • High-blood pressure
  • Heart disease – kombucha can aid cholesterol markers (especially green tea variants)
  • Type 2 Diabetes – it could slow the digestion of carbs

Why is kombucha good for you?

The majority of kombucha’s health benefits come from its close relation to green tea, as well as its believed probiotic and antioxidant properties.

Are There Any Kombucha Dangers I Should Be Aware Of?

As with anything fermented, the drink needs to be prepared properly due to risk of contamination or over-fermentation — in this scenario, poorly prepared kombucha may cause some nasty side effects.

If you have a compromised immune system, or are pregnant or breastfeeding, it may be advisable to stay clear of the fermented drink. Or, if you have a histamine intolerance you also may want to be cautious around kombucha. 

Moderation is important too, as too much of any fermented drink could cause some negative side effects — such as a stomachache.

Is Kombucha Alcoholic? And Why Does It Smell?

An orange drink being poured into a glass.

The word fermentation might have tipped you off, as kombucha is technically very slightly alcoholic. That said, most bottles are actually sold as non-alcoholic beverages, due its very low 0.5% ABV. If you want to get your buzz on, there are brands that sell stronger options — usually sitting around 3% ABV, about the same as a light cider or beer.

Oh, and word to the wise — don’t crack a bottle open next to someone though, especially on a first date. Kombucha boasts a nostril-twisting acidic scent, like a blend of vinegar and fruit. Its taste is similar too, but that’s all part of the charm!

How Much Does Kombucha Cost?

Kombucha costs can vary depending on where you buy, but bottles can start from as little as $3. Multi-packs might work out to be more cost efficient for you too, just like any other popular drink. 

Alternatively you can buy homebrew kits if you’d prefer to get creative at home, and if it is acceptable to do so where you are. There are even deals available on Groupon

While kits are initially more expensive, they could be more cost-efficient in the long run — not to mention fun. Just be sure to brew carefully and responsibly, following the instructions and guidance.

Kombucha Tips

All of the ingredients set up to make homemade kombucha.
  • Add fruit juice – If the taste is a bit too potent for you, you can dilute kombucha down with a little fruit juice.
  • Be wary of higher ABV – Bear in mind that if you home brew, your kombucha may turn out higher in alcohol volume – around 3% ABV.
  • Easy does it – When you introduce kombucha to your diet, start slow and let your body get used to the change of bacteria. Take it easy at first, then you can start drinking a little more.

FAQs

Close-up of someone making homemade kombucha.

Is homemade kombucha safe?

Homemade kombucha can carry some risks if not prepared correctly. If you decide to homebrew, it’s vital you follow all instructions from a reputable source — both in its creation and storage.

Some states may also have laws in reference to brewing due to kombucha’s alcohol contents, so check to see if you require a brewer’s notice and what your local laws are.

Is kombucha good for your immune system?

As the digestive system and immune system are closely linked, and kombucha offers potential pro-biotic benefits, you could see positive effects in your immune system. However, this depends on the particular brand of kombucha and its process.

Who should not drink kombucha?

Kombucha may not be right for those with compromised immune systems, those who are pregnant or breastfeeding, those with a histamine intolerance, or anyone with caffeine insensitivity.

The drink is also acidic, so you should be aware if you have any medical conditions that could make you more sensitive. People with certain digestive issues should also be cautious.

Is it OK to drink kombucha every day?

Drinking kombucha every day (not all day) should be okay for most people. Just listen to your body and if it feels like too much, slow down. If you have any concerns about your intake of kombucha, be sure to contact a medical professional.

Interested in diving into the world of kombucha? Find great offers with our local deals.

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