What It Is, Benefits, and How to Do It


  • Kombucha is a fermented beverage made from the addition of sugar and yeast to tea.
  • Kombucha is rich in probiotics and antioxidants, which can help prevent heart disease.
  • To make the kombucha, you need to leave it to ferment for one to four weeks.
  • Visit the Insider Health Reference Library for more tips.

Thanks to the growing interest in probiotics, kombucha can be found everywhere from health food stores and supermarkets to online retailers and your local bar.

While this sparkling tea is only unpopular in places like the United States, people in China – where it is thought that the drink has originated – We have been drinking it for millennia, until 226 BC, according to him some estimates.

Whether you’re interested in trying one of the many kombuchas available in the store or making it at home, here’s what you need to know about this trendy drink.

What is kombucha?

Kombucha is a fermented tea made by adding sugar and yeast to black or green tea, resulting in a lightly carbonated beverage with a clearly raw flavor.

Kombucha ferments for at least a week, according to Kristin Gillespie, a registered dietitian and a certified nutritional support clinician at Exercise with Style. During this time, bacteria and yeast break down the sugar and produce it acetic acid, and also traces of alcohol.

The commercial kombucha cannot contain more than 0.5% alcohol by volume (ABV), which means it is safe for those who are recovering alcohol dependence, Says Gillespie. However, pregnant people should avoid drinking kombucha since it is not pasteurized.

Kombucha may also contain caffeine, but the amount depends on what tea is made. Typically, an 8-ounce serving of fluid contains between 8 and 14 milligrams of caffeine, he says Vanessa Rissetto, RDN, co – founder of Culina Salute.

Kombucha can also offer many health benefits, such as:

1. Contains probiotics

The Kombucha fermentation process produces so-called living organisms probiotics.

“When consumed, probiotics settle in your gut, helping the existing microbiome. [the healthy bacteria in our GI system] it digests and absorbs nutrients, “says Rissetto.


A Study 2014 found that kombucha may contain several species of lactic acid bacteria. Some species play a role in regulating metabolism, as well as helping to control infections and inflammation.

2. Rich in antioxidants

Since the kombucha is made by you, it can be a rich source of antioxidants. Antioxidants are natural compounds that can help prevents cell damage which may increase the risk of inflammatory diseases – cume arthritis and lupus – certain cancers, and advanced aging, among other diseases and conditions.

3. It can prevent heart disease

Kombucha made from green tea specifically contains polyphenols, a type of antioxidant.

Research suggests that polyphenols may protect against cardiovascular disease by:

  • It keeps the inner lining of the heart and blood vessels more flexible, thus helping to regulate blood flow.
  • Reducing inflammation
  • Decreasing bad cholesterol (LDL).

In fact, a big one Study 2016 of middle-aged and older Chinese have found that drinking green tea has improved several risk markers for

heart disease
, such as total cholesterol, HDL cholesterol, triglycerides and uric acid. Another great one Study 2006 of Japanese subjects found that drinking green tea regularly was linked to a reduced risk of death associated with cardiovascular disease.

4. It can help manage type 2 diabetes

Kombucha can help stabilize blood sugar levels by slowing the digestion of carbohydrates, says Gillespie. This is a critical aspect of diabetes management.

Discoveries on this link so far have been mainly limited to animal studies. However, a great one 2009 review found high tea intake was associated with a reduced risk for


Take away the Insider

The health benefits of kombucha derive largely from antioxidants in the tea from which it is made.

People who are pregnant and breastfeeding, and those who are immunocompromised, should avoid kombucha because of the risk of exposure to harmful bacteria, says Gillespie.

Although it is generally considered safe in moderate amounts for healthy individuals without it pre-existing conditions, Consuming large amounts can cause it unpleasant side effects, such as stomach pain, and in very rare cases, serious illness, such as liver damage and acidosis. Therefore, it is advisable to drink a maximum of 4 ounces per day.

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