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Kombucha: Loved, Hated, and a Way to Improve Gut Health

Reviewed by: Dr. Steven Knauf, D.C.

By: Brandi Goodman

Kombucha-Loved-Hated-and-a-Way-to-Improve-Gut-Health

Kombucha. You’ve probably seen it lurking in the fridge at the health store, maybe even tried a sip out of curiosity—and let’s be honest, it’s one of those drinks you either love at first sip or vow never to touch again. It’s polarizing, to say the least. But here’s the thing: this fizzy, fermented tea is packed with probiotics, the kind your gut really appreciates. So, if your stomach’s been acting up and you’re ready to call a truce, kombucha might just be the quirky, gut-friendly drink you've been missing.

What is kombucha, and how is it made?

Made from green or black tea, kombucha is a beverage fermented with a symbiotic culture of bacteria and yeast, otherwise known as SCOBY. The fermentation process takes seven to 14 days, on average. Sugar is added to some of the drinks, making it resemblant of a sweet tea, though you can also get sugar-free versions. It is intended to provide both prebiotics and probiotics, each of which benefit gut health.

How kombucha gained popularity in recent years

The health drink gained popularity in the 1990s, though it’s presumed to have been used for thousands of years. In recent years, consumers have searched for ways to be healthier and cut out carbonated drinks. Kombucha is regarded for its unique taste and potential health benefits, making it an easy beverage of choice for many.

Kombucha comes in many versions and flavors, adding to its appeal. GT Synergy is a leading brand. They offer flavors such as mystic mango, gingerberry, guava goddess, gingerade, and strawberry serenity. Other brand choices include Liquid Remedy, Health Ade, Humm, and Brew Dr.

The global market for kombucha is estimated to be about $2.97 billion, which is about a billion more than it was as recently as 2019. It’s expected the market will be $4.65 billion by the end of the decade.

Is kombucha actually healthy?

Kombucha is a healthy drink choice but isn't meant to be consumed in large quantities. Though you can drink some every day, you shouldn’t consume more than 12 ounces daily. It’s also advised to start with a small amount, about 4 ounces, to see how your body responds to the drink.

Health benefits of kombucha

The health benefits of drinking kombucha stem from both the tea and the probiotics used in the concoction. Together, they lead to a healthy gut and improved liver health. They help manage type 2 diabetes, provide antioxidants that reduce inflammation and lower the risk of certain cancers. This tea may also reduce the risk of heart disease because it helps to lower bad cholesterol levels and ward off high blood pressure.

As well, there is a connection between the gut and brain, the gut and immune system, and a need to keep it healthy.

How kombucha’s sugar content compares to other beverages

Although many kombucha drinks contain sugar, they have less sugar content than most soda pop or fruit juices. Many drinks only have 2 or 3 grams of sugar per 8 ounces. Juice tends to have 20 or more grams of sugar, while soda has nearly 30 for the same amount of liquid. It is also a healthier choice, in general, due to the probiotics and tea it contains. Soda is never a suitable replacement, as it harms the gut and causes bloating and stomach pain, whereas kombucha helps the gut.

Suitable replacements for kombucha

Some people may not see the appeal of kombucha, do not like the taste, or have adverse reactions. If any of these are the case for you, you can try a suitable replacement.

Sauerkraut, certain yogurts, and kimchi are regarded as suitable replacements that also provide probiotic properties and contain live bacteria that are good for gut health. You can also get probiotics in supplement form.

Why someone might choose kombucha over other probiotic sources

Kombucha comes in many flavors. It is also ready to drink off the store shelf and be consumed on the go. This makes it a more convenient choice than other market options for anyone seeking to add probiotics to their diet. Many people do not prefer the taste of sauerkraut, and kimchi is not as readily available since it is a Korean dish. Though yogurt is a valid option, some people do not prefer the texture. It also typically needs to be eaten with a spoon and cannot be consumed easily on the go like kombucha can.

Are there any risks associated with drinking kombucha?

Most people can handle kombucha well and are fine to drink a small amount daily. However, others may have a poor reaction, such as those with IBS or other digestive issues. Consuming too much can lead to stress on the digestive system and severe bloating and stomach discomfort. Some brands also contain more sugar and calories than you’d think.

People living with HIV, cancer, or kidney disease are also instructed not to drink this beverage. Most versions are unpasteurized, and bacteria can grow and cause infections in those with weakened immune systems. Due to the caffeine and slight alcohol content in some versions, mothers who are pregnant or breastfeeding are also not the intended consumers.

Making kombucha at home

You can brew kombucha at home if you prefer. You can purchase a starter set online or get an unflavored version of kombucha from the store. You’ll also need black tea and granulated sugar.

Here’s how to make kombucha. Start by boiling seven cups of water, and then remove it from the heat and stir in a half-cup of sugar until it’s all dissolved. Add four bags of black tea and allow it to seep until everything is cooled to room temperature. Discard the tea bags and then pour the mixture into a jar. Add one cup of the unflavored kombucha. Cover the jar with a few layers of paper towel and seal it tightly with rubber bands.

Make sure you allow your kombucha to ferment somewhere out of direct sunlight. It should ideally be kept at a room temperature of about 70 degrees. The SCOBY that forms on the top is what you’ll use to then make your kombucha tea drink. The starter tea you made will be too strong to drink, especially if you are new to kombucha. It can take one to four weeks for the SCOBY to fully form. If it is jelly-like, opaque, or stringy, it is fine. It should also smell vinegary and fresh. If black or green mold forms or the smell is cheesy or unpleasant, you will need to make a new batch.

Add kombucha and chiropractic to your health routine

Finding ways to lead a healthier life should always be the goal. With a small, daily dose of kombucha, along with regular chiropractic care, you’ll be well on your way to a healthier you.

Although kombucha isn’t for everyone, doctors at The Joint Chiropractic are your partners in health and encourage you to do your best to always make healthy choices. Gut health is crucial to being the healthiest you possible.

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