10 Evidence-Based Benefits of Kombucha Tea, According to a Dietitian

Kombucha is a fermented tea drink made with black or green tea, bacteria, sugar, and yeast. The drink is believed to have originated in China more than 2,000 years ago.

In recent years, kombucha’s popularity has skyrocketed as a functional food with various potential health benefits.

Kombucha is made by mixing black or green tea with bacteria, sugar, and yeast and setting it aside to ferment for a week or more.

During this fermentation process, bacteria, acids, and a small amount of alcohol are produced.

Eventually, the bacteria and acids form a film on top of the liquid called a symbiotic colony of bacteria and yeast, or SCOBY.

SCOBY can then be used to ferment more kombucha.

The resulting liquid contains vinegar, lactic-acid bacteria — which can work as a probiotic — antioxidants, and B vitamins.

Due to its probiotic content, antioxidant activity, and vitamin profile, the health benefits of kombucha have been in the spotlight for several years.

The following are the potential benefits of drinking kombucha.

1. Provides Probiotics to Improve Gut Health

The probiotics found in kombucha may play a role in promoting the growth of healthy bacteria in your gut.

One 2014 study identified the genus Lactobacillus in kombucha. Lactobacillus is a common type of probiotic that can have multiple positive effects in the body, depending on the species and strain. (1, 2)

These friendly bacteria can help you digest food, absorb nutrients, and fight off harmful bacteria that may cause gastrointestinal symptoms such as diarrhea, all while supporting your immune system.

2. Contains Antioxidants

Antioxidants are natural compounds that fight free radicals in your body. Free radicals are unstable molecules that can damage your cells and speed up the aging process.

Kombucha is rich in antioxidants such as polyphenols and flavonoids.

One 2021 study suggests that kombucha’s powerful antioxidant activity may help prevent body cell damage, certain inflammatory diseases, and immune system breakdowns. (3)

3. May Help Reduce Your Risk of Heart Disease

Along with following a healthy diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats, drinking kombucha may also support your heart health.

LDL (“bad” cholesterol) and HDL (“good” cholesterol) are both markers for heart disease.

One 2015 study found that rats given kombucha had lower levels of LDL cholesterol and higher levels of HDL cholesterol. (4)

While preliminary research sounds promising, more extensive human studies are needed to further analyze the link between drinking kombucha and heart health.

4. May Help Manage Blood Sugar Control

Along with a healthy, balanced diet, someday kombucha may be used to help people with diabetes improve their blood sugar control.

According to one 2019 review, in one small study of 24 adults with type 2 diabetes, drinking kombucha for three months enabled the study participants to lower their mean blood sugar levels. (5)

Additionally, one older study of diabetic rats found that kombucha slowed the digestion of carbohydrates, which helped to lower blood sugar levels. (6)

The study also revealed that kombucha improved liver and kidney function among the rats.

Kombucha made from green tea may be of particular benefit for people with diabetes as green tea has been linked to lower blood sugar levels. (7)

5. May Help Reduce Your Risk of Cancer

Due to its powerful antioxidant content, kombucha may help prevent certain types of cancer.

One 2013 study examined the anti-angiogenic (a treatment that stops tumors from growing their own blood vessels) effect of kombucha and found that kombucha significantly decreased the survival of prostate cancer cells. (8)

It is important to note that the research analyzing the effects of Kombucha on cancer cells is in a laboratory setting.

More research is warranted to further explore the connection between kombucha and a reduced risk of developing cancer using human subjects.

6. Provides Vitamins

While vitamin levels will vary from batch to batch, kombucha contains a wide variety of B vitamins, including B12, B6, and B1. (9)

The B vitamins play an essential role in helping your body make energy from food, forming red blood cells, and supporting your immune system.

The vitamin levels in kombucha aren’t huge compared to those found in supplements; however, they are more bioavailable, or more easily absorbed.

Kombucha also contains vitamin C, a powerful antioxidant that helps to produce collagen, enhances wound healing, and boosts your immune system.

7. May Help Boost Metabolism

You may be wondering: Can kombucha help you lose weight?

Drinking kombucha may provide similar benefits to drinking green tea, including providing a boost for your metabolism.

Research shows that drinking green tea may help increase the number of calories you burn and may also help reduce the accumulation of fat around your abdomen. (10)

8. Can Help Reduce Inflammation

Eating a healthy diet that includes fermented foods like kombucha tea may be a way to reduce chronic inflammation.

Chronic inflammation is associated with conditions such as heart disease, type 2 diabetes, rheumatoid arthritis, respiratory illnesses, and chronic stress. (11)

The teas used to make kombucha provide polyphenols, which are compounds that act as antioxidants and can reduce inflammation throughout your body, reducing your risk of chronic diseases. (12)

9. May Help Strengthen the Immune System

The probiotics found in kombucha may play a role in enhancing your immune system.

Your gut is home to roughly 70% of your immune system, which suggests that when you support your gut with probiotics from kombucha, you are also supporting a healthy immune system. (13)

10. May Help Support Your Mental Health

The probiotics kombucha provides may help support your mental health because of the powerful connection between your gut and brain, known as the gut-brain axis. In fact, your “feel good” neurotransmitters, serotonin and dopamine, are actually produced in your gut.

One 2017 systematic review found that probiotics can help alleviate depressive symptoms, suggesting that optimal gut health is essential for mental health. (14)

Tips on Incorporating Kombucha into a Healthy Lifestyle

Along with a healthy lifestyle, this fermented beverage may support your overall health and well-being by aiding in digestion, boosting your immune system, and providing a variety of vitamins and antioxidants.

The following are tips on how to incorporate kombucha into your healthy lifestyle.

Drink It Before Breakfast

The probiotics in kombucha may survive best when taken before your meal. Additionally, the caffeine in kombucha may provide a nice kick of energy before you start your day.

Keep in mind that drinking kombucha on an empty stomach may cause gastrointestinal upset if you’re not used to it.

Drink It with Meals

Drinking kombucha with your meals may aid your digestion and help make you feel fuller for longer. This may be useful for people who are trying to lose weight.

Replace Your Soda with Kombucha

Kombucha offers a similar fizzy, sweet drink as soda but without the empty calories and artificial chemicals.

Replacing your soda with kombucha will help reduce your calorie intake and provide a host of helpful nutrients.

Use Kombucha to Dress Your Salads

Tired of your basic olive oil and vinegar mix salad dressing? Kombucha makes a great alternative to vinegar.

Stir equal parts kombucha with your favorite olive oil, some lemon juice, and spice to taste and voilà – a simple, healthy salad dressing to compliment any meal.

Make Kombucha Popsicles

Store-bought popsicles are loaded with sugar and artificial ingredients.

Use a popsicle tray, add your favorite kombucha and some fresh fruit, and pop the trays in your freezer overnight for a delicious and healthy treat.

Start Off Slowly

If you are new to drinking kombucha, it’s best to start off slowly. If you drink too much at once, you may experience stomach discomfort and bloating.

According to the Centers for Disease Control, you can safely drink 4 ounces of kombucha one to three times per day. (15)

Additionally, incorporating other fermented foods like yogurt, kefir, sauerkraut, tempeh, and kimchi into your diet can also help promote the growth of beneficial bacteria.

Frequently Asked Questions

The Bottom Line

From improving your digestion to preventing chronic illnesses, kombucha has been linked with many potential health benefits.

While more research is needed to fully understand these potential health benefits, kombucha remains a healthy alternative to sugar-laden drinks like soda.