This is covered and left to ferment for up to a week. The mixture is then poured into an airtight container with some extra sugar and left for a few more days — the longer it is left, the fizzier it will become. At this point, flavourings such as spices or fruit, can be added. Read more about how to make kombucha. Fermented foods such as yogurts, sauerkraut and kefir all contain live micro-organisms.
As kombucha is the product of fermentation, a number of probiotic microbes are produced. At specific concentrations, these probiotic bacteria can help to balance levels of bacteria in the gut and improve digestion. However, to date, there have not been enough studies to confirm whether kombucha contains adequate amounts of these beneficial bacteria to be deemed an effective probiotic.
Furthermore, amounts and strains of probiotic microbes will vary depending on differing factors, including how the kombucha is made and its fermentation time. Antioxidants are substances that protect the body from the oxidative damage caused by free radicals. Free radicals are a normal by-product of processes in the body, but the key is to minimise their impact by consuming food and drink rich in antioxidants.
Tea, especially green tea , is rich in a group of antioxidants called polyphenols, especially catechins. However, there are a number of variables which may influence the antioxidant properties of kombucha, including the tea it was made from and the fermentation time.
Kombucha contains small amounts of vitamins and minerals which are produced when the yeast breaks down the sugars, including vitamin C and the B group of vitamins such as B1, B6 and B Levels are likely to vary between products. One of the by-products of fermentation is acetic acid and it is thought this, as well as other compounds found in green and black tea, may suppress the growth of less desirable bacteria and yeast whilst promoting more beneficial strains.
Animal studies suggest consuming kombucha may improve cholesterol management and, in conjunction with the protective polyphenols in tea, especially green tea , may reduce the risk of developing heart disease. Kombucha is classified as a functional food because of its potentially beneficial effect, when enjoyed as part of a varied and balanced diet ; however, it may not be suitable for all people and there may be some risks.
Ethanol, the alcohol you can drink, is produced when the yeasts and bacteria in the SCOBY interact via a process called glycolysis. The acetic acid bacteria in the SCOBY make use of the ethanol to produce vinegar acetic acid , which contributes to its sour taste.
Lightly fermented foods, made from bacteria, contain healthy bacteria. The theory is that these bacteria help colonise our gut, which early research suggests may improve a range of bodily functions from our mood and stress levels, to our weight and cravings for food.
To gain any long-term health benefits from foods containing live bacteria, known as probiotics, the current research suggests you would need to take them continuously. Further reading — Poo transplants and probiotics — does anything work to improve the health of our gut? There is some evidence that probiotics can be useful in some groups of people, such as those who suffer from certain gut problems like C. But the effect on other diseases like inflammatory bowel disease is uncertain.
The jury is still out on whether probiotics are beneficial to the wider population. To maintain good gut health, the best thing you can do is eat a wide variety of healthy foods. A quick Google search will produce many exciting health claims about kombucha. These include detoxifying the blood, reducing cholesterol levels, reducing blood pressure, protecting against diabetes, antibacterial effects, and counteracting ageing.
When scientists want to evaluate the effect of a nutrient on health, we like to see that the studies have been done in humans, rather than animals. This provides us with limited evidence, as human biological systems typically work differently. For kombucha, there is only evidence from lab bench studies and animal studies. No published studies come from human clinical trials of drinking kombucha.
At the same time, several cases of harm have been reported. Therefore, the prudent approach is to avoid kombucha tea until more definitive information is available. Brent A. Bauer, M. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address.
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