You must be wondering: Is kombucha healthy and what are the kombucha health benefits? Right?
Kombucha is a sweet and fizzy drink that is made with sugar, yeast, and fermented tea. It makes the gut healthy and also helps the liver to function well.
In this post, I’m going to share the kombucha health benefits, so keep on reading this blog. As we will be covering the evidence-based kombucha health benefits.
History Of Kombucha
Kombucha has been consumed for over 2000 years. It was introduced by China in around 220 B.C, where kombucha was first used as a general healing and digestive aid.
The name of Kombucha originated in Japan from a Korean Doctor, Dr. Kambu and he introduced the kombucha as a cure for the emperor Inkyo’s digestive issues as kombucha health benefits are quite huge and digestion is one of them.
This healthy drink became popular in East Asia and then the trade routes of kombucha were spread to Russia and Eastern Europe. During the 1950s and 1960s, it became very popular especially in Germany, Italy, and France.
According to one article that was published in 2014, the kombucha health benefits had reported similar benefits of eating yogurt. Kombucha became available in the United States in 1995.
But now we can see that the kombucha is easily available everywhere and even available online. You can also make homemade kombucha easily.
But there is still a bit of debate on whether kombucha is a healthy drink or not. Some people believe that drinking kombucha is healthy, while some people believe that it is not that much healthy drink and it might have some side effects. So let’s cover it as well.
But first we should know what is Kombucha?
What Is Kombucha?
Kombucha is a fermented tea beverage, which is rich in probiotics and antioxidants.
Kombucha is made by adding specific strains of bacteria, black or green tea, and yeast and allowing all the ingredients to ferment for a week or two.
During the fermented process, yeast and bacteria form a mushroom-like film on the surface of the liquid. That is why the kombucha is also known as mushroom tea.
This blob is the living symbiotic colony of yeast and bacteria or a SCOBY, that can use to ferment the new kombucha. This fermentation process produces acetic acid and several other acidic compounds.
The trace level of gases and alcohol make it carbonated. Also, the large amount of the bacteria is grown in this mixture during the fermentation.
Kombucha contains several species of lactic-acid bacteria that may have the probiotic functions. Probiotics that present in the kombucha can provide healthy bacteria to your gut and make them healthy.
The bacteria which are present in the kombucha improves your health. It can make your digestive system healthy, inflammation, and help you to lose weight.
That’s why adding beverages like kombucha in your diet can promote your health.
What Kombucha is Made Of?
You might be wondering what Kombucha makes off, right? So when the black or green tea bag boiling in the hot water, then keep this mixture to steep.
After that, remove the tea bag or leaves, then add some sugar in this hot mixture. When the mixture cools down, then add SCOBY to it.
Then the mixture will need to be covered and left for the fermentation at room temperature for a week.
For preparing larger batches, which prepares by the commercial kombucha producers, and then they leave to ferment the mixture for 30 days or even more due to their sizes.
During the fermentation process, the alcohol, gluconic, lactic, acetic, carbon dioxide, probiotics, and some other nutrients are multiple from the SCOBY.
The carbon dioxide which is present in it, gives the kombucha fizzy taste and the probiotic bacteria, which in turn provide health benefits of Kombucha.
According to the Mayo Clinics, it contains 25 to 29 milligrams per 8-oz serving of the brewed green tea and 25 to 48 milligrams for brewed black tea.
Is Kombucha Healthy?
Kombucha health benefits totally depend on the brand and also on the fermentation process. So, you should also read the nutrition label to learn the healthy benefits of kombucha.
Juices and soda contain high levels of sugar content as compared to kombucha, as every gram of sugar counts.
They each have live bacteria and yeast, antioxidants, probiotics, minerals, and vitamin B.
According to the article published in 2018 in the Journal of Food Science, Researchers didn’t understand the complete chemical content of Kombucha and its potential functions.
According to the USDA’s food products database stores- They bought the varieties of kombucha that contain about 30 calories and about 2-8 grams sugar for every eight-ounce serving.
But they serve you in between 25 and 90 calories up to 8g of sugar, it depends on how they are preparing.
Kombucha may also contain alcohol, depending on the product. If you are looking for non-alcoholic kombucha on label there will be about 0.5 percent alcohol.
According to the U.S.food and Drugs administration, the brands that are available at the grocery stores are nonalcoholic.
But they still have a very small amount of alcohol, you can also see that warning on the label of the bottle.
The amount of alcohol in kombucha that is available in the store does not contain enough alcohol that makes you feel drunk or alcoholic. Unless you drink the kombucha beers.
Some of the kombucha beers have about as much alcohol as light beers, but these varieties are made differently. Kombucha also contains caffeine as it makes with the tea bags.
But the amount of caffeine depends on how much and long tea steeps and also what kind of tea you’ve used.
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What Does Kombucha Taste Like?
The taste of kombucha is effervescent, sweet, and tart. The taste of the kombucha also depends on the added flavor, so it can even taste fruity, spicy, floral, or herbaceous.
The flavor of the kombucha is similar to the apple cider vinegar, but with a more pronounced sour taste.
Is Kombucha Healthy Like A Green Tea?
As we know, green tea is one of the healthiest beverages on the planet. Because it contains bioactive compounds like polyphenols, that function in the body as a powerful antioxidant.
The kombucha health benefits are also the same as green tea as it is made with green tea bags so it offers various benefits.
One study shows that drinking green tea on a regular basis can boost the metabolism and number of burning calories, which helps to reduce the belly fat.
It also maintains the cholesterol level, which can control the blood sugar level. There is also one study that proves that drinking green tea had reduced the risk of breast, colon, and prostate cancers.
Does Kombucha Contains Antioxidants?
An antioxidant is a substance that helps to fight against the free radicals and the reactive molecules that damage your body cells. Free radicals are normal by-products in the body.
One of the best options to minimize their impact on the body is having a diet that is rich in antioxidants. Drinking green tea is good for your health because it is rich in antioxidants which are called polyphenols.
When kombucha is only made with the green tea, then it will have antioxidant effects on your liver.
According to the Rat study, drinking kombucha juice regularly reduces the liver toxicity that is caused by the toxic chemical. But in some cases, it reduces it by at least 70%.
But, at the same time, there is no human study available which proves that it works well on those people who have liver disease.
What Are The Benefits Of Drinking Kombucha?
The kombucha health benefits are countless because it is rich in antioxidants. It also contains a small amount of minerals and vitamins, that produce when the yeast breaks down the sugars.
It also contains Vitamin C, vitamin B, Vitamin B1, vitamin B6, and B12.
So, let’s check out some of the amazing kombucha health benefits.
1. It Kills Bacteria
One of the best and main substances that produce during the fermentation of kombucha is acetic acid, which is also present in vinegar.
The acetic acid which is present in kombucha kills microorganisms like polyphenols that present in tea kills.
Kombucha makes with green or black tea that appears to have strong antibacterial properties, which help to fight against the infection-causing bacteria and candida yeasts.
The antimicrobial effects that present in the kombucha can suppress the growth of undesirable bacteria and yeast.
But they do not affect the healthy bacteria, yeast, and the bacteria that involves in kombucha fermentation.
2. Prevent Disease
According to the review of the University of Latvia, drinking kombucha green tea or kombucha juices can be beneficial against many diseases and infections.
Because it contains anti-oxidation, detoxification, and energizing potency properties, which boost the immune system and help to fight against the disease.
Kombucha is an excellent source of antioxidants that can help your body to detoxify easily and protect against the disease.
The antioxidant properties that are present in the kombucha green tea can help to reduce the inflammation, which helps to protect your body against the many chronic conditions such as heart disease, diabetes, and cancer.
Normal black tea also contains antioxidants that are good for the body. According to the one research, the fermentation process of kombucha can create the antioxidants that are not naturally found in the black tea.
These antioxidants include D-saccharic acid, which is known as glucaric acid. Due to these healthy properties of kombucha, health benefits are widely known.
3. Kombucha Health Benefits To Reduce Heart Disease
Heart disease is one of the world’s major causes of death. The level of a certain type of cholesterol can increase the risk of heart-related disease.
One rat study shows that kombucha can improve the two markers of heart disease, it will decrease the bad LDL and increase the good HDL cholesterol within 30 days.
Drinking kombucha juices or kombucha green tea on a regular basis helps to protect the LDL cholesterol particle from the body and helps to fight against the oxidative radicals.
This process of drinking Kombucha can make your heart healthy and also protect your heart from disease. According to one study, researchers tested the kombucha health benefits on 10 people who had high cholesterol.
They gave them daily kombucha green tea to drink for 4 weeks. After 4 weeks of drinking Kombucha, they had found lower levels of cholesterol in these people and better heart health.
As cholesterol level is linked with heart-related diseases.The green tea drinkers have up to a 31% lower risk of developing heart disease, which also applies to kombucha.
But there is not that much research is available that proves kombucha can reduce the risk of heart disease in humans, for this we need more studies.
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4. Kombucha Health Benefits For Gut
The natural antioxidant properties that present in the kombucha green tea can help to counter-attack free radicals that create the mayhem in your digestive system.
The kombucha health benefits are countless, but one of the greatest reasons that make the kombucha a healthy drink for the healthy gut is, it contains a high level of beneficial acids, enzymes, amino acids, and probiotics.
One study that was published in 2014 confirms, the fermentation process of kombucha makes this drink rich in probiotics. Probiotics bacteria are similar to healthy bacteria which is good for the healthy gut.
Consuming probiotics can help to improve overall gut health. The probiotic bacteria that are present in the kombucha, can help to treat diarrhea, improve immune function, improve mental health, and nutrient absorption.
Some research suggested that it could help to ease irritable bowel syndrome.
Kombucha can also help to stop the candidate from overpopulating in the gut by restoring the balance of the digestive systems.
The live probiotic cultures can help the gut to repopulate with the good bacteria while crowding out the candida yeast from the gut.
The link between probiotics and a healthy gut suggests that drinking kombucha is really good for the digestive system.
The study of Food Microbiology that was published in 2014 had examined the microbial components of kombucha drinks and they identified them as a prominent lactobacillus population.
The Lactobacillus, the common type of probiotic that is present in the kombucha, which stabilizes the digestive tract and helps to prevent inflammation and infections.
That’s why drinking kombucha helps to improve irritable bowel syndrome, bloating, inflammatory, bowel diseases, and constipation.
5. Is Kombucha Healthy For The Mental Function
Have you ever wondered, is kombucha healthy for mental functions? Kombucha health benefits are countless, it not only boosts your gut health, but it is also able to protect your mind as well.
Because it is a rich source of Vitamin B, that helps to increase the energy levels in the body and improve overall mental health. Kombucha is also high in vitamin B13 which is also helpful for mental health.
The probiotics that present in the kombucha is a form of beneficial bacteria that plays an integral role in mental health. Drinking probiotic-rich kombucha can help to promote positive mental health.
The anti-inflammatory effect that is present in the kombucha can help to fight against depression. According to one study, probiotics can help to treat depression, anxiety, autism, spectrum, and obsessive-compulsive disorder.
The symptoms of depression are different from person to person, but one of the common symptoms are feeling hopelessness and sadness.
Depression can also lead to some other health issues such as Insomnia, low energy, and poor concentration.
But drinking kombucha juices can help to boost your mood by cranking up the production of feel-good hormones such as serotonin in your body.
According to the one review that was published in the Annals Of General Psychiatry, it suggested that psychiatric disorder may be connected with the microbiome.
So there is some evidence that proves that probiotics can help to relieve the symptoms of depression and anxiety.
95 percent of serotonin which helps to boost the mood is produced in the gut, not in the brain. That’s why a healthy gut is more important for mental health and mood regulation.
6. Boost Cardiovascular Health
According to the center for disease and prevention, heart-related diseases increase the risk of heart attack or stroke. But maintaining a healthy lifestyle can help to improve cardiovascular health.
For a better heart, you need to just follow a healthy diet, high in vegetables, lean protein, whole grains, and fruits. You should also incorporate medications and drink kombucha for a better heart.
According to the Journal Of Chemistry research, potential kombucha health benefits potentially influence the cholesterol levels for better health. The high cholesterol which is one of the factors for heart disease.
7. Kombucha Health Benefits For Lungs Health
One of the unexpecting kombucha health benefits is its use as a potential treatment method for silicosis. Which is a lung disease that causes by repeated exposure to silica particles.
One animal model that was conducted in China had discovered that inhalation of kombucha is the best way to treat silicosis.
It also helps with several other diseases of the lungs that are caused by the inhalation of dangerous materials.
8. Kombucha Benefits For Weight Loss
Kombucha is an alternative drink if you enjoy drinking soda or juices. But if you are looking for some beverage that is low in calories and also low in sugar that can help to lose and maintain your weight then sugar-free kombucha drinks are great for you.
According to the gts kombucha website, kombucha contains 30 calories and 8 of sugar in 8 ounces, on the other hand, according to the coca-cola website cola contains 60 calories and 16g of sugar.
So you can compare drinking Kombucha is really effective as compared to drinking Coke.
Kombucha is also made with green tea, which helps you to lose weight. According to the one study, researchers had tested the benefits of green tea on a few people. They had made two teams of obese people.
Both teams followed a strict diet plan. But one of the teams was asked to drink Kombucha for 14 weeks.
After the weeks the team who drank green tea extract had burned more calories and lost weight as compared to the other team who did not drink.
That’s why kombucha is also beneficial for weight loss because it makes with green tea so it has similar positive effects.
(Also read: How To Lose Weight Without Exercise Or Diet)
9. Improve Liver Health
Our liver is one of the important parts of your body because it will filter and extract all the harmful compounds from the body. That’s why the liver plays an important role in the digestion process and maintains overall health.
Drinking kombucha juices help to improve the liver health because it will contain the potential ability of detoxification.
Kombucha also contains antioxidants, which help the body to fight against the molecules in the body that damage the cells.
One study had found that the antioxidant properties that are present in the kombucha can help to reduce the toxins for the body.
It also protects our liver from the oxidative stress and damages which induce by the acetaminophen overdose.
The study has been tested on the rat. So we need more research to prove the certainty of how kombucha can support liver health in humans.
According to the one study, researchers had tested the kombucha health benefits of 20 people who are suffering from an unhealthy liver.
They gave them a daily healthy diet and kombucha green tea to drink for 8 weeks and gently observed them.
After the 8 weeks, researchers had found better liver function in these peoples. Because kombucha makes with green tea and it also contains antioxidant properties that help to detoxify the liver.
10. Treat Type 2 Diabetes
Type 2 diabetes is the most common health issue that affects over 300 million people worldwide. Type 2 diabetes characterizes by high blood sugar levels and insulin resistance.
Some research suggests that consuming a low-sugar variety is beneficial for diabetes. According to the one rat study, kombucha had slowed down the digestion of crabs in the rats which reduced the blood sugar levels in the body.
Drinking kombucha can also improve liver and kidney function. As you know that kombucha makes from green tea, which is likely to be more beneficial for the body, green tea also reduces the blood sugar levels in the body.
But we need more studies that prove kombucha can have the same benefits in type 2 diabetes management for humans.
(Also read: How To Control Diabetes Naturally)
11. May Help To Protect Against The Cancer
Cancer is one of the world’s leading causes of death, which characterized by the cell mutation and uncontrolled growth of cells.
According to the test-tube studies, kombucha can help to prevent the growth and spreading of cancerous cells, because it is high in concentration of tea antioxidants and polyphenols.
According to one more research, researchers had tested the kombucha health benefits for a few people. They gave them daily kombucha green tea to drink for 18 weeks.
After the weeks they had found that kombucha helped to prevent the growth of cancer cells in these peoples.
Because the polyphenols that present in the kombucha can block the gene mutation and also the growth of cancer cells.
12. Kombucha Health Benefits For The Infection
When kombucha is ferment, then it produces a type of acid which is called acetic acid, it is also found in vinegar.
According to the study that was published in 2000, had found that kombucha was able to kill the microbes and also help your body to fight a range of bacteria.
Drinking kombucha drinks can help to prevent infections by killing the bacteria, which causes them before they absorb by the body.
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13. Kombucha Health Benefits For Immune System
Kombucha health benefits are numerous, it not only makes your gut healthy, but it also provides an immune system boost. The digestive system and the immune system closely intertwine.
Because the lining of the intestine is to create the antibodies in the body which help to protect the body. Kombucha is an excellent source of antioxidants that strengthen the immune system.
It also boosts the energy levels of the body. The anti-inflammatory and anti-microbial properties of kombucha will help the body to fight against the various bacterial and viral infections.
Some studies show that consuming kombucha on a regular basis can boost the immune system and make them strong and healthy.
According to the one study, researchers had tested the kombucha health benefit on a few people who are suffering from lower immune systems.
They gave them daily kombucha juices to drink for 11 weeks. After the weeks they had found better gut health and immune systems in these peoples. Because the huge portion of the immune system is found in the guts.
14. Kombucha Health Benefits To Treat Arthritis Pain
Kombucha health benefits are countless, but do you know that it also gives the relieve arthritis pain? It is one of the best remedies for arthritis because it contains glucosamine, which is beneficial for the treatment and prevention of all kinds of arthritis pain.
The glucosamines which are present in the kombucha can stimulate the production of hyaluronic acid that helps to maintain the cartilage structures.
It also provides relief from the pain which causes by arthritis. The hyaluronic acids which are present in the kombucha can reduce the free radical damage, lubrication and increase the elasticity of the joints by empowering the connective tissues to bind the moisture in the joints.
15. Make Your Skin Glowing
When the kombucha makes with green tea. Then it will become a great source of catechins, which works best wonders on the skin.
Catechins that are present in the kombucha make the protective layer on the skin against the sunburn.
The antioxidants properties and the free radicals fighting power that present in kombucha can help to fight oxidative stress. So it will slow down the anti-aging process on the skin.
According to the one study, researchers had tested the kombucha health benefits on a few women who have aging skin.
They gave them daily kombucha juices or kombucha green tea to drink before and after the meal for 14 weeks.
After the weeks they had found more youthful skin in these women because kombucha can slow down the aging process.
When Should You Drink Kombucha?
Everyone wants to know the best time to drink kombucha. Well, there is no exact best time to drink kombucha, you can enjoy kombucha juice at any time of the day it all depends on you.
You can drink kombucha with any meal and get all kombucha health benefits. But it recommends the best time to drink kombucha is before the meal and after the exercise.
Some researchers recommend the best time to drink kombucha is early morning and late evening. You should also drink the kombucha in the active hours so as to get the maximum benefits of its components.
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What Is Synergy Kombucha Health Benefits?
Synergy Kombucha is a type of kombucha tea that is easily available at any local health foods stores. Synergy Kombucha produces by the GT kombucha brand and it makes by the various flavors.
These kombucha flavors contain Mystic Mango, Cherry Chia, Strawberry Serenity, and among others.
Synergy kombucha contains green tea, black tea, kiwi juice and is also using as a sugar source for the fermentation.
Other juices are dependent on the flavors of the synergy kombucha. According to GTs kombucha websites, a bottle of synergy drink contains several strains of probiotics.
Each bottle of 16 fluid ounce contains from 50 to 150 calories, while chia synergy drinks intend to be on the caloric side. On average synergy, kombucha contains 12 to 20-gram sugar per bottle.
GT kombucha website claims that GT’s enlighten synergy kombucha is good for those people who are new kombucha. Synergy kombucha health benefits are similar to kombucha.
Does Kombucha Have Caffeine?
Kombucha contains caffeine because it is make up of with the tea. But the amount of caffeine is low in the kombucha as compared to the tea, coffee, soda, and other caffeinated beverages.
After the fermentation about one-third of the tea’s caffeine remains in the kombucha. Which is about 10 to 25 mg percent of black tea.
The Chief clinical dietitian in the departments of food and nutrition says that generally, it does not contain enough caffeine. That has an impact on most of the peoples, But it responds differently person to person.
How Much Does Alcohol In Kombucha?
During the fermentation process, all kombucha produces a small amount of alcohol which typically less than 0.5%.
But kombucha does not affect any person, because it will not contain that much alcohol.
The commercially available varieties of kombucha contain less amount of alcohol. So they sold as non-alcoholic beverages.
How To Make Homemade Kombucha?
The kombucha health benefits are countless, you can buy them easily at any food store. But you can also make kombucha at home.
Kombucha is easy to make at home with all the comfort. Here is the homemade kombucha recipe:
- 8 Cups yields
- A large glass or metal jar or the bowl which have a wide opening
- A large piece of cloth or the dish towels
- 1 SCOBY disk
- 8 cups clean filter or distilled water
- Half cup organic cane sugar or raw honey
- 1 cup of pre-made kombucha
- 4 organic tea bags
Take a big pot and place it on the stovetop, then pour the water in it. Light the stove and boil water, once the water boils then remove it from the heat and add tea bags and sugar in it. Stirring it until the sugar dissolve.
Then allow the pot to sit and tea to steep for 15 minutes, then remove the tea bags from it.
Allow the mixture to cool down at room temperature for one hour. When the mixture is cool down then pour this tea mixture into the big jar or bowl. Also, add 1 SCOBY disk and cup of pre-made kombucha in it.
After adding the things, cover the bowl or jar with a clean cloth or the kitchen towel. Then secure the mouth of the jar with the elastic band and try to keep the cloth in place.
Gently cover the all mouth of the jar with a cloth and stay them in place. But use a thin cloth to allow the air to pass through them.
Allow the mixture to sit for 7 to 19 days, it also depends on the flavor that you are looking for. If you sit for less time than it produces a weak kombucha which tastes less sour.
If you sit them for a longer time then it drinks ferment even for longer and develops more taste.
Some people are like to ferment it for up to a month for great results. After fermataining, contain them in the jar with light fitting lids and store them in the refrigerator.
Risks And Side Effects Of Kombucha
We all know the kombucha health benefits but can kombucha be harmful? The people who use kombucha are experiencing the health benefits and little to no adverse side effects of kombucha.
There are some kombucha side effects and precautions that you need to consider.
When kombucha is make at home then there are more chances of side effects and risk because the contamination is possible.
Also, the SCOBY disk and kombucha products are not testes for the quality like they tested when kombucha is manufactured commercially.
If you want to make kombucha on your own, then be sure to use sterile equipment, high quality of ingredients, and clean working spaces.
Some people are experiencing nausea, infections, bloating, and allergic reactions when they drink kombucha. Because kombucha contains a high level of acidity.
So, it’s possible that this will cause the digestive problem in peoples like stomach ulcers, heartburn, or the sensitivity to acidic foods.
Because of the acidity, it can help prevent the damage to your teeth by drinking the kombucha at one sitting and swishing water in the mouth afterward.
People who have the severely compromised, there’s immunity due to some viruses like HIV/AIDS need to be careful.
Kombucha Green Tea Side effects
If they are consuming kombucha because there is always a possibility that the yeast can grow the harmful bacteria. So it will cause illness, especially if they are homemade.
The kombucha tea also contains certain side effects, especially if you consume kombucha in large amounts.
That excess consumption of the kombucha tea causes acidosis which is a life-threatening condition. This life-threatening condition which causes by the abnormally high amount of acid in the bodies.
Drinking high amounts of kombucha can also damage the liver. But the complete liver failure which causes death is rare, it is not possible.
It increases the lead poisoning in the body, because of the way that tea often makes. If the tea is brew in a pot which contains ceramic, lead crystal, or paint, then the tea absorbs the toxicity from the pot.
Final Word Of Kombucha Health Benefits
Kombucha is a fermented beverage that makes with the tea and sugar. During the fermentation, it becomes rich in vinegar, vitamins B, probiotics, enzymes which make kombucha healthy.
The potential kombucha health benefits are better gut, improved mental function. Maintain blood sugar and prevent diseases. You can also make homemade kombucha because there are plenty of ways.
Most people believe that kombucha helps to treat all sorts of chronic health problems. But the human studies are less which proves the effects of kombucha and evidence are also limited.
There is ample evidence for the benefits of tea and probiotics, which are found in kombucha. So, if you decide to try homemade kombucha, then make sure that it makes properly and contains all high-quality ingredients.
Because the contaminated kombucha may be more harmful than beneficial.