Have you tried Kombucha? It’s an effervescent tea that’s fermented and is attracting health-conscious people in droves. Its fermented flavor doesn’t appeal to everyone, but many drink it for the health claims that people make about it. They claim that it’s beneficial for gut health and contains antioxidants that help fight free radicals and inflammation. But are there downsides to sipping this trendy, fermented tea? Let’s take a closer look at kombucha and whether it’s as healthy and safe as people claim. First, let’s look at how it’s made.
The Fermentation Process
Whether you make it at home or buy it in a bottle, kombucha is a fermented beverage. It begins with sweetened tea. Manufacturers inoculate the sweet liquid with a culture of bacteria and yeast to ferment it. This is a gelatinous disc that kombucha lovers call the SCOBY, short for symbiotic culture of bacteria and yeast. It’s what causes the beverage to ferment.
As the beverage ferments, yeast from the SCOBY breaks down the sugar in the sweet tea to alcohol and carbon dioxide. The carbon dioxide is what gives it its fizzy appeal. While all of this is going on, the bacteria in the SCOBY convert the alcohol to acetic acid and other organic acids. These acids give kombucha tea its unusual, tart flavor and tang.
What about the Alcohol?
One concern that clouds kombucha is its alcohol content. Whether it’s homemade or storebought, all kombucha contains alcohol. When you buy it in a bottle at the supermarket, regulations say that it should contain less than 0.5% alcohol by volume. If it’s higher than this, it couldn’t be classified as a non-alcoholic beverage. So, manufacturers must process it in a way that it stays below this threshold, even when it sits on a shelf.
Where it gets tricky is with homemade kombucha. More people are trying their hand at making kombucha at home. Home kombucha making doesn’t bind do-it-yourselfers to the same standards as a manufacturer. So, the alcohol content can be as high as 1% alcohol by volume. How much alcohol there is in homemade kombucha depends on the sugar content, length of fermentation, and temperature.
Also, there’s a beverage out there called hard kombucha. This type of kombucha contains an alcohol content of between 4 and 7% alcohol by weight, more than either manufacturered or homemade kombucha. You’d have to buy hard kombucha from a store that sells alcohol due to its higher alcohol content. So, if you’re trying to avoid alcohol, be aware of how the alcohol content can vary based on whether you buy it at the supermarket, where there are limitations in alcohol content, or make it yourself. Hard kombucha contains a substantial amount of alcohol.
Contamination Risks
Another concern about kombucha, especially if you make it at home, is contamination. You need sterile conditions for producing it to avoid contamination with harmful bacteria or mold. There’s a smaller chance of contamination if you buy it from a reputable manufacturer at a supermarket. However, the risk isn’t zero.
Overconsumption and Side Effects
Too much of even a healthy beverage can pose risks and that includes kombucha. Even if you buy it from a reputable manufacturer, you could experience side effects if you drink too much. According to the Centers for Disease Control and Prevention (CDC), you shouldn’t consume more than 4 ounces per day. Consuming too much can lead to side effects such as:
- Headaches
- Nausea
- Upset stomach
- Dizziness
There are several reasons why you might develop these symptoms if you drink too much. It could be the acidity of the beverage or the caffeine or alcohol content. Remember, black tea contains caffeine, although less than a cup of coffee. Acidity, caffeine, and alcohol can cause or worsen digestive issues, like stomach acidity and acid reflux.
Interactions with Medications
Another concern with kombucha is if you drink it and take medications. The alcohol content of this fizzy could alter the metabolism of certain medications. It’s best to talk to your doctor before consuming it if you have health problems or take meds.
Special Populations Should Avoid Kombucha
Certain groups of people are at higher risk if they drink kombucha. If you’re pregnant, you’ll want to avoid alcohol, even trace amounts. Plus, some doctors recommend avoiding caffeine during pregnancy. The caffeine and alcohol content make it unsuitable for young children, especially when you consider their small body size.
Not Always Safe for Compromised Immune Systems
People with weakened immune systems may be at higher risk for adverse effects from the bacteria and yeasts in kombucha. Although probiotic bacteria, such as those in kombucha offer potential health benefits for healthy people, clear it with your doctor before drinking it if you have compromised immune system.
What About the Upsides of Kombucha?
One of the potential positives of drinking kombucha is the antioxidants in this this fermented beverage contains. Antioxidants help fight free radicals and control oxidative stress. If you don’t eat fruits and vegetables, you can get a dose of antioxidants from kombucha. Be aware that the antioxidant content drops if you don’t consume it quickly. Plus, kombucha contains B-vitamins, vitamin C, amino acids, and minerals.
Potential Metabolic Effects
Animal studies suggest that kombucha may help with blood sugar control, giving it anti-diabetic properties. The downside is it’s unclear whether these benefits hold in humans. Plus, it’s not clear why kombucha might help with blood glucose control.
Balancing Kombucha: Benefits and Risks
Is kombucha safe or risky? As with most foods and beverages, the answer is nuanced. It has some potential health benefits, due to its antioxidant and probiotic content, but you can get those from other sources. For some groups, like children, pregnant women, and people taking medications, the risks may outweigh the benefits. For everyone else, moderation is the best approach.
Choose reliable sources and drink it in moderation. Don’t try to make it at home unless you know what you’re doing. Approach it with a balanced perspective, weighing potential benefits against known risks. After all, when it comes to health, informed decisions are always the best decisions.
References:
- “Kombucha benefits, risks and regulatory frameworks: A review.” 01 Oct. 2023, https://www.sciencedirect.com/science/article/pii/S2772753X23001090.
- Ernst E. Kombucha: a systematic review of the clinical evidence. Nih.gov. Published 2014. Accessed October 25, 2024. https://www.ncbi.nlm.nih.gov/books/NBK69654/
- Kapp JM, Sumner W. Kombucha: a systematic review of the empirical evidence of human health benefit. Ann Epidemiol. 2019 Feb;30:66-70. doi: 10.1016/j.annepidem.2018.11.001. Epub 2018 Nov 10. PMID: 30527803.
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