Kombucha's potential benefits for health are suggested by experts, yet substantial evidence supporting this claim remains scarce
In the realm of health-conscious beverages, kombucha has emerged as a popular choice. This fizzy, slightly vinegary drink, originating from East Asia, is made from tea, sugar, and a symbiotic culture of bacteria and yeast (SCOBY).
However, more research is needed to determine whether drinking kombucha alone is beneficial for health. While some animal studies have linked kombucha to reduced inflammation and better blood sugar control, human clinical trials are limited and often have unimpressive results.
Nevertheless, anecdotal evidence suggests potential benefits. Gabriela Fraiz, a doctoral student in Brazil, has noticed improvements in her gut health since she started drinking kombucha with her lunch, including being less bloated, gassy, and more regular.
Prof. Justin Sonnenburg, a professor of microbiology and immunology at Stanford, points out that some commercial kombucha products are pasteurized or filtered to eliminate live yeast and bacteria, making them more shelf stable. This process, while ensuring safety, may diminish some of the potential health benefits.
The resulting brew contains caffeine, healthful plant compounds (polyphenols), and some alcohol. Commercial versions must have less than 0.5% of alcohol or be labeled as an alcoholic beverage.
When buying kombucha, Dr. Hallen-Adams, an associate professor of food science and technology at the University of Nebraska-Lincoln, recommends choosing one with a short ingredient list and avoiding those high in added sugars. She notes that kombucha can be made sweeter by manufacturers adding more sugar or fruit juice.
On the other hand, Prof. Sonnenburg suggests that a low-sugar version of kombucha can be a healthier alternative to sugary sodas or cocktails.
However, it's important to note that most claims about kombucha's health benefits on social media aren't backed by human research. For instance, a 2024 randomized controlled trial of approximately 60 people with excess body weight found no significant weight loss or changes to gut microbes in the kombucha group compared to the control group.
Despite this, the same trial did find that the kombucha group experienced less acid reflux, bloating, and fewer hard stools. In another 2024 trial, 16 participants who consumed two cups of kombucha every day for four weeks showed no improvement in blood pressure, cholesterol, or inflammation levels compared to a control group.
Homemade kombucha is susceptible to contamination with harmful bacteria or mold, so it's important to maintain a clean brewing environment and follow instructions carefully. People with compromised immune systems may want to stick with store-bought versions of kombucha due to the risk of severe illness, including liver injury and acidosis, from homemade brews.
In a positive light, one study from 2023 found that consuming kombucha with a meal led to about a 20% lower blood sugar response compared to other drinks like soda water or sugar-free diet lemonade. Kombucha can be naturally low in sugar, but some manufacturers add more sugar or fruit juice to make it sweeter. It can also be flavored with whole fruits, herbs, or spices.
In conclusion, while more research is needed to fully understand the health benefits of kombucha, it could potentially offer some gut health advantages and serve as a healthier alternative to sugary drinks. Always choose kombucha with a short ingredient list and avoid those high in added sugars for the best results.
