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Kombucha: Health Benefits of Drinking Fermented Tea

Kombucha is a naturally sparkling fermented tea, abundant in probiotics, beneficial enzymes, and antioxidants, revered by some as a health tonic that can balance the body and aid self-healing.1 This drink has a unique taste, being both sweet and tart, and provides a refreshing fizz that many enjoy.

Health benefits of kombucha

Drinking kombucha can have a variety of potential health benefits, although it is important to note that individual experiences may vary.

The consumption of kombucha may affect health in several ways:

  • Detoxification: It is believed that kombucha can help detoxify the liver, due to its high antioxidant activity.1

  • Gut Health: High levels of probiotics and enzymes in kombucha are reported to strengthen the gut and aid digestion.1

  • Immune System Support: Kombucha's probiotics, beneficial bacteria, and enzymes may contribute to improved immune system health.2

  • Antibacterial Properties: Kombucha, especially when made from black or green tea, can have strong antibacterial properties.2

  • Heart Disease Risk Reduction: The antioxidants present in kombucha may help protect against heart disease.2

  • Blood Sugar Control: Some studies suggest that kombucha could be beneficial for blood sugar control, particularly in the context of type 2 diabetes.2

  • Anticancer Potential: There is some evidence from studies outside human subjects that kombucha may exert anti-cancer effects.3

How is kombucha made?

Variations of kombucha can be made from different types of teas, such as black tea, oolong tea, green tea, and white tea, all of which can produce different flavours and potentially different health benefits.1, 4

How to include kombucha in your diet?

To incorporate kombucha into your diet, you could:

  • Use it as a healthier alternative to sugary soft drinks or alcoholic beverages.1

  • Consume it in moderation to potentially aid digestion and support your immune system.2

  • Utilize it as part of post-workout hydration for athletes.2

When choosing kombucha, look for products with low added sugar content, ideally less than 4 grams per serving, to minimize sugar intake.2

For storing kombucha, it should be kept refrigerated to maintain the integrity of the probiotics and to prevent further fermentation.2,5

However, precautions should be observed, as improper preparation of homemade kombucha can lead to contamination and health hazards. Additionally, excess consumption may lead to bloating or digestive distress, and for some individuals with specific sensitivities, caution should be exercised.4

Let’s sum up

In summary, kombucha is a fermented tea that may offer assorted health benefits thanks to its probiotic, enzymatic, and antioxidant content. While many enthusiasts tout its advantages, scientific evidence is still evolving, and personal experiences may vary. It is essential to consume kombucha in moderation, be mindful of added sugars, and consider potential risks associated with homemade brews.1, 2, 3


  • 1) Kombucha  
    Recipes for naturally fermented tea drinks to make at home
    Book | 2023 | Louise Avery

  • 2) Kombucha: The Benefits of Drinking ‘Mushroom Tea’  
    Kombucha, also known as tea fungus or tea mushroom, is a distinctive digestive drink that can be enjoyed as a complement to both heavy and light meals.
    Article | 2023 | Diana Nelson

  • 3) Sugar Does Not Feed Cancer  
    The Complete Guide to Cancer Prevention Nutrition & Lifestyle
    Book | 2022 | Nichole Andrews

  • 4) The Art of Fermentation  
    An in-depth exploration of essential concepts and processes from around the world
    Book | 2012 | Sandor Ellix Katz, Foreword by Michael Pollan

  • 5) Cultured  
    How ancient foods can feed our microbiome
    Book | 2019 | Katherine Harmon Courage

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