Is Kombucha Really Good for You?

We asked the experts.

Is Kombucha Really Good for You?

It’s fizzy, it’s fermented, it’s funky—but is kombucha good for you? While some people swear by kombucha as a miracle health drink, it turns out kombucha isn't’ always good for you. “Kombucha is often advertised as a good source of probiotic bacteria, which is important for maintaining a healthy gut and immune system. However, the amount and diversity of these organisms present in the bottled beverage can vary widely, depending on the brand and production method,” says Alyssa Pike, RD, Nutrition Communications Manager at the International Food Information Council.

Kombucha has a long history—it’s estimated to have originated in China between 200 BC and 300 BC. But despite its ancient origins, the health benefits have not been widely studied. “Direct evidence supporting kombucha's benefits for human health is lacking,” says Pike.

Regardless, it feels like promises of kombucha benefits are everywhere these days. Over the past decade, it’s become the fastest-growing product in the functional beverage market (functional beverages being sports drinks, energy drinks, fortified juice, and dairy alternative drinks). Globally, the kombucha market is set to reach $10.45 billion by 2027.

So, is kombucha healthy and what exactly is all the buzz about? We asked the experts for the tea.

What is kombucha?

Saying kombucha is simply ‘tea’ would be an understatement. Kombucha (kom-BOO-cha) is a fermented black or green tea drink containing a culture of yeast and acetic acid bacteria, or tea fungus. But don’t let that cheeky word put you off. That juicy portobello mushroom burger? Fungus. That creamy and indulgent truffle mac ‘n’ cheese? Yep, fungus. Adaptogenic protein powder? Fungus. The stuff can be packed with benefits.

Making kombucha is a process, and it requires patience. The black or green tea (or sometimes a combination of both) is fermented with sugar, yeast, and a SCOBY in aerobic conditions for 7-10 days. “The SCOBY is Symbiotic Culture Of Bacteria and Yeast, so a biofilm of microorganisms resembling a mushroom cap. This becomes a starter for subsequent brews. The SCOBY comprises various acetic acid bacteria. Several lactic acid bacteria have also been isolated,” says Pike. The longer the kombucha is left to brew, the more vinegary it becomes.

You might have heard whispers that kombucha is alcoholic. Technically it is. Homebrewed varieties typically contain more alcohol as the bacterial growth has not been monitored as closely as in commercial manufacturing. Even still, commercial varieties of kombucha do contain less than 0.5% alcohol. “The SCOBY responsible for the fermentation process breaks down the sugar into carbon dioxide and alcohol, then bacteria convert the alcohol into acetic acid, giving the beverage its vinegary tartness. Not all of the alcohol is used by the bacteria, so kombucha does contain trace amounts of alcohol but not enough to be labeled as an alcoholic beverage,” explains Pike.

In recent years, beverage companies have developed specifically alcohol-enhanced kombucha, which is entirely different from regular kombucha. This has attracted even more drinkers or people who are seeking healthier alternatives to sugary tonics and sodas to pair with their favorite spirits.

Kombucha benefits

Kombucha is an acquired taste, but if you’re a fan, you’ll appreciate its unique, effervescent, and refreshing flavor. The fermented drink has also surged in popularity because of its reported health benefits, some of which are not scientifically proven. Despite this, there’s no denying that kombucha is a low-sugar alternative to other fizzy drinks. Though it helps to be aware that many commercial, branded versions of kombucha tend to add more sugar to make the flavors more palatable than the traditional version of kombucha.

Unflavored kombucha contains around 30 calories, 2-3 grams of sugar, and small amounts of caffeine. The beverage does not contain fat or cholesterol and has minimal amounts of protein and sodium. Certain vitamins can also be found in kombucha. “After fermentation, kombucha is a combination of chemical components, including sugars, tea polyphenols, organic food acids, fiber, ethanol, amino acids including lysine, essential elements such as Cu, Fe, Mn, Ni, and Zn, water-soluble vitamins such as vitamin C, and several B vitamins, carbon dioxide, antibiotic substances, and hydrolytic enzymes,” says Pike. While many brands and fans of the drink have been vocal about the health benefits of drinking kombucha, there just isn’t enough scientific proof to back it up.

Are there any risks of consuming kombucha?

Although kombucha is widely marketed as a health drink, there have been some reports of kombucha poisoning. But fear not, the risk is low when consuming kombucha from established brands. These risks tend to occur in homemade brews in which fermentation is not carefully controlled. “The kombucha you see on store shelves is most likely produced using safe manufacturing processes and won’t cause harm in healthy individuals,” says Pike.

If you’re a lover of the fermented tea, you might find that sometimes, you’re drinking too much kombucha. As some varieties can be high in sugar, this can lead to unwanted weight gain, so it might be helpful to compare the labels at your local supermarket. As kombucha is a carbonated drink and it supplies carbon dioxide to the digestive system, consuming too much kombucha might lead you to experience discomfort in the form of bloating and gas.

One commonly asked question is: can you drink kombucha while pregnant? Considering it contains alcohol and caffeine, it might not be the ideal beverage if you’re expecting. “Pregnant women should not consume kombucha. It's also not recommended that people with significant renal, pulmonary, or liver disease consume kombucha,” says Pike.

How often should you drink kombucha?

If you’re not in one of the at-risk groups mentioned above, try a little bit of kombucha before diving right in. That way, you can get an understanding of how your body might react to the drink. The Centers for Disease Control recommends that 4 ounces of kombucha can be safely consumed 1-3 times a day.

This story originally appeared on: Glamour - Author:Condé Nast