The Do’s and Don’ts of Kombucha (2024)

By Alexandra Peyton

Kombucha continues to monopolize refrigerator space in stores. Why is this beverage so popular? With its refreshing fizzy flavor, numerous alleged health claims, and ease of making it at home, kombucha continues to be a choice drink for many. But is it as healthy and safe as many make it out to be? Read on to learn the health and safety nuances of kombucha.

What is Kombucha?

Kombucha is considered a probiotic drink. It is made from a process that involves bacteria fermentation of tea and sugar. The most common teas used to make kombucha are green, black, and oolong. Once the tea has been brewed and the appropriate amount of sugar has been mixed in, a SCOBY (symbiotic culture of bacteria and yeast) is added to begin fermentation. The SCOBY converts sugar to alcohol (yeast fermentation) and then the alcohol is converted to acetic acid (bacterial fermentation) to create a fizzy carbonated drink.

Is Kombucha Healthy?

Kombucha is rich in probiotics, which can help keep gut flora healthy and functioning properly, decrease inflammation, and support the immune system. Polyphenols are also present in kombucha, which are considered antioxidants. Research has shown that kombucha may have health benefits such as reducing cholesterol levels, decreasing the spread of cancer, improving liver and gastrointestinal functions, and boosting the immune system. While some studies have demonstrated these positive health effects, more clinical studies are needed before we can say these health claims are definitely true. Also, kombucha in itself cannot resolve health issues if the rest of the diet is unhealthy. Another point to take into consideration is that every kombucha is unique and the degree of benefits may vary depending on the polyphenol concentrations in the tea used. So yes, when combined with a healthy diet, kombucha is a hydrating and healthy beverage choice, but we can’t promise miraculous health outcomes with the existing research.

Safety Tips for Making Kombucha at Home

If you are hooked on kombucha, making it at home can be cost-effective. Because Kombucha is created from a fermentation process, there are food safety precautions to keep in mind to create an overall safe product. Follow this recipe and these safety tips for the best outcome.

Kombucha Recipe: Food Smart Recipe

Keep the temperature at 68 degrees Fahrenheit (20 degrees Celsius), or below, when adding the SCOBY

A warmer environment can lead to an overproduction of bacteria, making it unsafe to ingest.

Clean tools and workstation to prevent unwanted bacteria growth

Regardless of what you are making at home, it is always best to keep your work area as clean as possible to decrease the possibility of food-born illness.

Maintain pH level of 4.2 or lower

If the pH level goes above 4.2 during fermentation, too much acetic acid may be produced, which can put the brakes on bacteria growth. A product with too much acid can lead to adverse health effects. Use pH strips to verify pH levels in your homemade kombucha.

Pasteurize or preserve the final product

It is best to heat the kombucha to 180 degrees Fahrenheit /82 degrees Celsius and hold that temperature for at least 30 seconds to pasteurize the kombucha before it can be cooled. While pasteurization kills off most of the bacteria (good and bad), this process is recommended to prevent adverse effects from harmful bacteria. To maintain the drink’s probiotic benefits, sodium benzoate and potassium sorbate are great alternatives to pasteurization because they preserve the kombucha by stopping the fermentation process.

Always keep kombucha refrigerated

It is best to keep finished kombucha at about 39 degrees Fahrenheit (average refrigerator temperature) to keep acetic acid and bacteria levels low. The shelf life of your kombucha is determined by the pH level, yeast growth, and alcohol content. The pH needs to stay between 2.5 and 4.2 and the alcohol content should not exceed 0.5%. Signs of yeast growth include mold that could be black, gray, brown, green, or even blue.

Glass is the best container for producing kombucha

Some clay containers may be safe for storing kombucha, but always check for warning labels as clay can contain lead, which can seep into the kombucha. If you are unsure if the container is safe, you can buy a lead testing kit at a hardware store.

Start with drinking a smaller portion of kombucha (12 ounces a day, or less)

It is important to start with drinking small quantities to see how your body reacts to the beverage. The Centers for Disease Control recommends that four ounces of kombucha can be safely consumed one to three times a day. Overconsumption can lead to headache, nausea, gastrointestinal distress, or ketoacidosis.

There are a few populations that should never ingest kombucha. Pregnant and breastfeeding women, children, and individuals with liver or kidney disease, HIV, impaired immune systems, and alcohol dependency should avoid kombucha. For others, kombucha is a wonderfully refreshing beverage that has many benefits, when made safely and consumed moderately.

Get to know our author:

Peyton is a senior majoring in Nutrition and Food Science/Dietetics and Nutrition Management. She is interested in pursuing medical nutrition therapy. Specifically, she is interested in the effects that cancer has on an individual’s metabolism. Peyton hopes to find an opportunity where she can mainly work with individuals who are afflicted by cancer through opening up her own practice or partnering with an oncology-specific medical center.

More Information

For additional resources to healthy eating, check out these programs from our registered dietitian nutritionists. More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!

The Do’s and Don’ts of Kombucha (2024)

FAQs

The Do’s and Don’ts of Kombucha? ›

It is important to start with drinking small quantities to see how your body reacts to the beverage. The Centers for Disease Control recommends that four ounces of kombucha can be safely consumed one to three times a day. Overconsumption can lead to headache, nausea, gastrointestinal distress, or ketoacidosis.

What to avoid in kombucha? ›

Kombucha Preparation Process Mistakes
  • Too much cleaning/using harsh chemicals. ...
  • Using Raw Vinegar to Cure Brewing Vessels. ...
  • Steeping the tea too long.
  • Using too much or too little tea.
  • Using too much or too little sugar. ...
  • Adding the SCOBY and Starter Liquid when the tea is too hot. ...
  • Adding Flavors to the First Ferment.

What are the rules for drinking kombucha? ›

It is important to start with drinking small quantities to see how your body reacts to the beverage. The Centers for Disease Control recommends that four ounces of kombucha can be safely consumed one to three times a day. Overconsumption can lead to headache, nausea, gastrointestinal distress, or ketoacidosis.

What not to mix with kombucha? ›

Kombucha contains alcohol. The body breaks down alcohol to get rid of it. Disulfiram decreases the break-down of alcohol. Taking kombucha along with disulfiram can cause a pounding headache, vomiting, flushing, and other unpleasant reactions.

When not to drink kombucha? ›

People who are pregnant or breastfeeding or who have weakened immune systems should avoid kombucha tea. Others may drink the tea if they like the taste, but only if it comes from a trusted source. Katherine Zeratsky, R.D., L.D.

Is kombucha hard on the liver? ›

Research posted to SD Med attributes some cases of toxicity of the liver and inflammation to kombucha consumption. These may lead to complications such as jaundice or lactic acidosis. Those with conditions affecting the liver may want to avoid kombucha or ensure it comes from a controlled environment.

What is the best time to drink kombucha? ›

To give your digestive system a kickstart, some health professionals advise drinking kombucha on an empty stomach, first thing in the morning. Consuming on an empty stomach means that the living cultures can reach the large intestine more efficiently and better aid with digestion throughout the day.

What happens when you start drinking kombucha? ›

Drinking kombucha may provide a variety of health benefits from aiding in digestion, to ridding your body of toxins and boosting energy levels.

What is the best way to drink kombucha for good results? ›

Take it on an empty stomach . That's when you'll take full advantage of its probiotic and detoxifying properties. Recover with a glass of kombucha after training. You will provide minerals, vitamins and enzymes, as well as organic acids that will go a long way to rehydrate and remineralize you.

Does kombucha cleanse the gut? ›

“Kombucha can really help feed and increase that good, healthy gut bacteria, which can help decrease any bad bacteria,” says Zumpano. “Maintaining that balance can have positive benefits on your digestive system and overall health and longevity.”

Is kombucha an inflammatory food? ›

Live bacteria and other organisms, including yeast are naturally present in Kombucha. The presence of flavonoids and other polyphenols in Kombucha inhibits oxidative enzymes and thus exerts anti-inflammatory effects [21].

What does kombucha do to your body? ›

Kombucha contains several species of lactic acid bacteria that may have a probiotic function. Probiotics provide your gut with healthy bacteria. These bacteria may improve many aspects of health, including digestion, inflammation, and even weight loss.

Does kombucha help with belly fat? ›

Does kombucha help you lose belly fat? While kombucha can be a part of a healthy weight-loss journey, there's no magic solution for losing belly fat. Kombucha may support overall weight management by supporting digestion and gut health, but it's not a stand-alone solution for targeting belly fat.

Is it okay to drink kombucha every day? ›

While a glass of kombucha is A-OK, drinking multiple servings every single day may not be the best choice," Manaker says, noting that it might invade the space of good ol' H2O, can contain some caffeine from the tea, and could do a number on your teeth due to its acidity.

Why does my stomach hurt after drinking kombucha? ›

Most kombucha side effects happen for one of two reasons: The amount of beverage consumed. Because this is a probiotic drink, drinking too much might lead to an upset digestive system. And because sugar is involved, overconsumption can also lead to too much sugar intake.

Is kombucha bad for your gut bacteria? ›

“Kombucha can really help feed and increase that good, healthy gut bacteria, which can help decrease any bad bacteria,” says Zumpano. “Maintaining that balance can have positive benefits on your digestive system and overall health and longevity.”

Can you make kombucha wrong? ›

Let it ferment too long before straining it from the SCOBY and bottling it, and the yeast will die off as it runs out of food (sugar). This will result in a very funky, vinegar-tasting product. But stop the fermentation process too soon, and you've essentially made a sweet tea.

Does kombucha weaken the immune system? ›

Probiotics, including the ones found in kombucha, can help increase your overall immune response, including your antibody protections. Probiotics serve several basic functions. They activate the regulatory cells that produce immune-responding cells, including T-cells, which help lead the immune response.

References

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