Kombucha Tea: A Potent Health Drink That May Not Suit Everyone

This is a guest post by Shirley Geraghty, a certified health coach and the founder of ShirleyWellness.com. In this article, Shirley discusses the advantages (and a few disadvantages) of drinking Kombucha, highlighting its numerous health benefits.

I first came across kombucha a few years ago when it was suggested to me as a non-alcoholic option. I was in a wine shop looking for a nice bottle of wine to celebrate a special occasion, and since a few friends were abstaining from alcohol, I asked for something low in alcohol or non-alcoholic. The shopkeeper recommended kombucha. I had never heard of it before, but I decided to buy a bottle based on their suggestion. It was packaged in a wine bottle, which made it feel special, and I was told it had a sour-sweet flavor. It turned out to be a big hit with my friends!

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Proponents of kombucha claim that it can enhance bodily functions. They suggest it may help with various health issues. However, there hasn’t been any human research conducted, but it’s worth taking a closer look at kombucha.

Kombucha is a fermented beverage made from black tea (sometimes green tea), sugar, and a colony of bacteria and yeast known as ‘scoby.’ Once fermentation is complete, the drink becomes carbonated. It also contains organic acids, probiotics, and vitamins. This drink has been used for thousands of years and is often hailed as a miraculous health tonic, especially in Chinese culture. While it is a powerful health drink, it may not be suitable for everyone.

Kombucha has gained popularity in recent years. It’s relatively easy to make at home, and trends indicate that people are seeking drinks with nutritional benefits instead of sugary sodas or high-calorie juices. The global kombucha market is projected to grow at an annual rate of 19.7% from 2020 to 2027, reaching USD 7.05 billion by 2027.

Generally, kombucha is considered safe, but the Mayo Clinic has reported some adverse effects, such as stomach upset, infections, and allergic reactions in some drinkers. These issues are likely due to excessive consumption or home brewing with non-sterile equipment. The FDA states that kombucha is safe when prepared correctly, so it’s advisable to purchase it from a supermarket or health store.

With its sour, sharp, and vinegary-sweet flavor, kombucha is definitely an acquired taste. When trying it for the first time, you might either love it or dislike it. However, there are many flavors available, such as ginger lemon, cherry plum, and peach, that can make it more enjoyable.

A 16-ounce serving of unpasteurized organic kombucha may contain:

It includes black tea, which is rich in polyphenols and antioxidants, beneficial for the body and providing energy. If you already consume fermented foods like yogurt, kefir, pickles, or sauerkraut, you can add kombucha to that list, as the health benefits are similar.

1. Probiotic – It can aid digestion and support the immune system.
2. Improves Energy – Its organic enzymes help make iron available to the body, and it contains vitamin C, which also aids iron absorption.
3. Better Digestion and Gut Health – The acids in kombucha stimulate enzymes that help break down proteins, leading to improved digestion. The fermentation process produces probiotics, which can help with diarrhea and irritable bowel syndrome (IBS). Fermenting sugar creates various probiotics and yeasts that help balance and eliminate harmful microorganisms, promoting healthy bowel movements.
4. Helps Blood Sugars – Kombucha can help stabilize blood sugar levels, improve insulin resistance, and enhance cholesterol levels. This may lead to fewer cravings and prolonged periods of fasting.
5. Helps with Type 2 Diabetes – If you replace sugary drinks with kombucha, it can be a much lower-sugar alternative for those with diabetes.
6. Lowers Stress Levels – Kombucha is rich in B vitamins, which have been shown to reduce stress.
7. Aids Sleep – Consuming a moderate amount can improve sleep quality. About half a container (around 8 oz.) mixed with a little water before bedtime can be beneficial. It helps absorb calcium and other minerals, promoting better sleep. However, excessive consumption may have the opposite effect and disrupt sleep.
8. Lowers Cholesterol Levels – While animal studies have shown a decrease in cholesterol levels, no human studies have been conducted yet.
9. Detox – Kombucha can be part of a detox routine, helping to eliminate toxins due to its glucuronic acid content.
10. Low in Calories – With only about 30 calories per cup, it can replace high-calorie fruit juices or sodas. Although it’s recommended to limit consumption to 8 ounces per day, there isn’t enough research to support specific health claims, but animal studies suggest it may encourage a calorie-reduced diet.

1. High in Antioxidants – The black tea used in kombucha is beneficial for anti-aging and combating heart disease and cancer.
2. Supports Mental Health – Probiotics help maintain the gut lining, which supports mental health, along with the B vitamins present.
3. Helps with Arthritis – Many believe it alleviates joint pain, and kombucha contains enzymes that aid in muscle tissue repair.
4. Lung Support – Kombucha may support lung health in certain cases due to the probiotics in black tea, and the antioxidants benefit the cardiovascular system.
5. Antibacterial Properties – The organic acids in kombucha create an environment conducive to good bacteria growth while inhibiting harmful bacteria and certain yeasts.
6. Heart Health – The antioxidants in kombucha are beneficial for heart health.
7. Supports the Liver – Kombucha contains organic acids that support liver function and aid in detoxification.

If you have a condition called acidosis, which means your body has too much acid, you should avoid kombucha, as it can worsen the condition, particularly in 52% of women according to one report. It’s also not advisable for those with ulcers or gastritis due to its acidity. Additionally, if you have small intestinal bacterial overgrowth (SIBO), kombucha may not be suitable.

Alcohol Content – As a fermented drink, kombucha contains trace amounts of alcohol, typically around 0.5%, but it can be higher, so it’s best to check the labels.

Hidden Sugar – Kombucha may contain about 2g of sugar, but this can vary significantly, with some brands having up to 10g of sugar depending on the ingredients used. Some manufacturers brew out all the sugar, resulting in a ‘long-aged’ fermentation process, which is ideal for those on a low-sugar diet. If you’re making it at home, you can allow it to ferment longer to reduce sugar content.

When brewing kombucha at home, it’s essential to maintain cleanliness, including your equipment and hands. Use glass, stainless steel, or plastic containers, but avoid ceramic.

How to Choose the Right Kombucha: Check the labels for sugar content and try different flavors until you find one you enjoy. If you don’t fall into the avoid category, I recommend starting with a small amount and gradually increasing to a full serving to see how your body reacts. It’s generally safe to consume up to four ounces (118 mL) one to three times a day, totaling no more than 12 ounces daily. I personally enjoy one serving in the morning before breakfast, and consistency is key to experiencing the benefits.

Kombucha is widely available in two forms: original raw flavor and flavor-infused varieties. I’ve tried both and prefer the flavor-infused options, but be cautious of the sugar content!

This is how I first discovered kombucha, and I believe it’s a fantastic alternative to alcohol. It has a similar texture to beer or champagne, with comparable carbonation. Kombucha is suitable for those on a keto diet since it contains minimal alcohol and shouldn’t disrupt ketosis. Just be sure to check the ingredients and nutrition label for low sugar content.

I believe that healthy individuals should incorporate kombucha into their diets, as it can be a valuable addition to a healthy eating plan. If you’re looking to lose weight, boost your energy, or cut back on sodas, kombucha is an excellent choice. It’s a superfood that can help you achieve these goals, but as mentioned earlier, it may take some time to find the right flavor for your palate. With so many unique flavors available, it’s worth experimenting to find one you enjoy!

Hi, I’m Shirley Geraghty, a certified Health Coach and the founder of ShirleyWellness.com. I specialize in helping women lose weight and overcome emotional eating for good, but my journey hasn’t always been easy. I’ve struggled for as long as I can remember to feel satisfied with my body, constantly jumping from one diet to another, thinking, “This one will work.” After the initial success faded, I found myself back in the same cycle of losing control over food and regaining the weight.

Now, over a decade later, having helped hundreds of women lose weight through various emotional eating strategies, I can assist you too. If this is a challenge for you, check out my private Facebook Group, where we can connect, and you can receive support from me and the community.