Homemade, or in bottles, cans, or even on tap at a local café, kombucha is all the rage. But does the trendy health food beverage deliver on all its hyped health benefits? Here’s what kombucha can and cannot do, and what to know to get the most out of drinking this tangy, probiotic drink.
Kombucha: What is it? How is it Made?
Kombucha is a fizzy, slightly sour drink made with a base of either black or green tea. The tea is sweetened with sugar and/or fruit juice. The mixture is infused for several days, depending on the temperature of where you are brewing, with a live culture containing bacteria and yeast.
The culture, like sour dough starter, is a remnant from previous batches of kombucha. A kombucha starter colony is known as a “scoby.” Scoby is an acronym for symbiotic culture of bacteria and yeast. It looks like a flat patty of thick gelatin. When added to a jar with sweetened tea, the yeast and bacteria from the scoby eat the sugars in the tea and juice mixture, causing a natural fermentation. It’s the fermentation that gives kombucha its tang and the bubbles, making it a tasty, probiotic-rich drink.
The fermentation also gives kombucha a very low alcohol content. The level of alcohol normally is not high enough to designate kombucha as an alcoholic drink, but it may be a concern for those who are alcohol sensitive. Any alcohol content will be reflected on the label on commercially available kombucha.
Kombucha Health Benefits
While some drink kombucha for its unique tangy and refreshing taste, most drink it for its probiotic health benefits. Like yogurt, kimchi, kefir, and other probiotic foods, kombucha can help replenish and colonize your digestive tract with good bacteria. When your digestive tract hosts good bacteria, it’s a boon to the immune system. Good bacteria also protects against damage to the gut lining and against over-proliferation of bad bacteria in the gut. The acetic acid it contains also helps keep bad bacteria and yeast in check. It’s also a great source of hydration and contains natural polyphenols from the tea (black or green.)
There are some small animal studies that show a potential for kombucha to improve cardiovascular health and control blood sugar, but there is not enough research to support this effect in humans.
Kombucha and Skin Health
You can now find topical skin care products and cosmetics that contain kombucha. There is some evidence that the antioxidants, natural acids, and caffeine in the kombucha do penetrate and accumulate in the skin, possibly the products some anti-aging benefits. The natural acids also make kombucha a mild exfoliant.
Kombucha used for cosmetic grade products is stabilized and filtered. Using a kombucha beverage topically may be problematic, in that it often contains residual juice, sugars, alcohol, tannins from the tea, and live bacterial cultures that may or may not be friendly to your skin’s natural microbiome.
Drinking Kombucha can also be beneficial for your skin since it improves gut health, which can in turn reduce systemic inflammation. The polyphenols from the tea, as well vitamin C, and B vitamins created from the brewing process, all combat oxidative stress. These antioxidants can protect your skin from free radical damage caused by pollution and UV rays, slowing down premature aging.
What to Look for When You Buy Kombucha
The main benefit from Kombucha comes from live bacterial cultures. That’s why it’s important to drink kombucha that is fresh, continually fermenting, and not flat or “dead.” When you pop open a bottle of live natural kombucha you’ll see and hear a slight fizz of small bubbles (more like champagne than soda pop).
The best, most probiotic-rich kombuchas can be found in glass bottles in the refrigerated beverage section. They should be marked raw and unpasteurized, and have simple ingredients like tea, water, sugar, and juice. Keep and store kombucha in your refrigerator and keep an eye on expiration dates. A bit of sediment at the bottom of the bottle is normal and safe to consume.
Making Your Own
Many kombucha lovers decide to try making their own. To make homemade kombucha, you need to obtain a scoby from a reputable source. Recipes for different flavors of kombucha can be found online, as well as safe kombucha brewing practices.
Of course, whenever making fermented foods or beverages at home, it’s important to work in a clean environment with clean utensils and jars. This keeps the bacterial colony a beneficial one. If your kombucha looks, smells or tastes “off” – throw it away immediately. Also consider starting over with a new scoby, as the old one may be contaminated with unwanted or even harmful bacteria.
Caution — due to the risk of possible contamination with bad bacteria, pregnant people, or those with compromised immune systems, should avoid kombucha.
Conclusion
Fermented foods and beverages, like kombucha, contribute beneficial bacteria to our diet, which can strengthen our immune system and keep our gut microbiome strong and balanced. Kombucha is also a great choice if you’re looking for a healthier alternative to sugary juice or pop. It can now be found in almost every grocery store – and even convenience stores!
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About the Author
Olivia Hsu Friedman, LAc, Dipl.OM, DACM, Cert. TCMDerm, is the owner of Amethyst Holistic Skin Solutions and treats Acne, Eczema, Psoriasis, and TSW. Dr. Olivia treats patients via video conferencing using only herbal medicine. Dr. Olivia is the past chair of the board of directors of the American Society of Acupuncturists, serves on the Advisory Board of LearnSkin, and is a faculty member of the Chicago Integrative Eczema Group sponsored by the National Eczema Association.