But are these claims backed by science — and is kombucha good for you? Kombucha is a fermented tea drink made from green or black tea or both , sugar, yeast and bacteria, and is believed to have originated in China about 2, years ago. While juices and sodas often contain far more sugar than kombucha, every gram of sugar counts. Many of the health claims related to kombucha come as a result of people extrapolating study findings related to the human microbiome or the nutritional benefits of tea, she says.
Foods that go through a natural fermentation process gain probiotic properties, and eating these foods may bring benefits like improved digestion and a more balanced gut microbiome. Many nutritionists believe kombucha may be beneficial to gut health due to these probiotics, though they say more research is needed. Maria Zamarripa, a Denver-based registered dietitian, says kombucha and its beneficial probiotics can support gut health, but she stresses that the drink is not a substitute for a healthy diet.
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Kombucha is a fermented tea that has been consumed for thousands of years. Here are the top 8 health benefits of kombucha, based on scientific evidence. Kombucha is a Potential Source of Probiotics.
Share on Pinterest. Summary Kombucha made from green tea may offer many of the same health benefits as green tea itself, such as weight loss and blood sugar control. Kombucha Contains Antioxidants.
Kombucha Can Kill Bacteria. The health relevance of these antimicrobial properties is unclear. Summary Kombucha is rich in tea polyphenols and acetic acid, which have both been shown to suppress the growth of undesirable bacteria and yeasts. It may also protect against heart disease. 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. Kombucha is not advised for pregnant or breastfeeding women, or those who have a compromised immune system. There have been some reports that drinking too much can lead to unpleasant side effects, such as stomach ache, nausea and dizziness.
Prolonged fermentation is not recommended because of the accumulation of organic acids, which might reach harmful levels. Fermented foods, including kombucha, are high in histamine, so those with a histamine intolerance should be wary that consuming kombucha may exacerbate symptoms.
Always check with your GP if you are concerned about introducing kombucha to your diet, or if you have any adverse side effects after consuming it. The health benefits of kefir The health benefits of miso The health benefits of apple cider vinegar. More digestive health recipes and tips Why are fermented foods good for you? How does diet affect gut health? Jo Lewin is a registered nutritionist RNutr with the Association for Nutrition with a specialism in public health.
All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local health care provider.
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