stoperle.com Open in urlscan Pro
172.67.175.198  Public Scan

Form analysis
3 forms found in the DOM

GET /search

<form class="mntl-search-form__form" role="search" action="/search" method="get">
  <div class="mntl-search-form__input-group input-group">
    <label for="mntl-search-form__search-input" class="mntl-search-form__label type--cat-bold">Search</label>
    <input type="text" name="q" id="mntl-search-form__search-input" class="mntl-search-form__input" placeholder="What are you looking for?" required="required" value="" autocomplete="off">
    <button class="mntl-search-form__button type--squirrel button--contained-standard-square" aria-label="Click to search">
      <svg class="icon icon-search ">
        <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-search"></use>
      </svg>
    </button>
    <button class="mntl-search-form__close-button" aria-label="Close search bar">
      <svg class="icon icon-close ">
        <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-close"></use>
      </svg>
    </button>
  </div>
</form>

GET /search

<form class="mntl-fullscreen-nav__search__form" role="search" action="/search" method="get">
  <div class="mntl-search-form__input-group input-group">
    <label for="mntl-fullscreen-nav__search__search-input" class="mntl-search-form__label type--cat-bold">Search</label>
    <input type="text" name="q" id="mntl-fullscreen-nav__search__search-input" class="mntl-search-form__input" placeholder="What are you looking for?" required="required" value="" autocomplete="off">
    <button class="mntl-search-form__button type--squirrel button--contained-standard-square" aria-label="Click to search">
      <svg class="icon icon-search ">
        <use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#icon-search"></use>
      </svg>
    </button>
  </div>
</form>

POST /ugc-feedback

<form action="/ugc-feedback" method="post" class="article-feedback__feedback-form js-feedback-form is-hidden">
  <textarea class="article-feedback__feedback-text js-feedback-text" placeholder="Tell us more..." required="required" maxlength="1500"></textarea>
  <button id="article-feedback__submit-button_1-0" class="comp article-feedback__submit-button mntl-button"> Submit </button> <input type="hidden" name="doc-id" value="5514931" class="js-doc-id">
</form>

Text Content

Skip to content
Shape
 * Search
   Please fill out this field.
 * Newsletters

Search
Please fill out this field.
 * Fitness
   Fitness
    * Workouts
    * Targeted Exercises
    * Workouts By Type
    * Exercise Tips
    * Motivation
    * Exercise Recovery
    * Race Training
    * Celebrity Workouts
    * Outdoor Activities
    * View All

 * Beauty
   Beauty
    * Skin Care
    * Body Care
    * Hair
    * Makeup
    * Nails
    * View All

 * Health and Wellness
   Health and Wellness
    * Mental Health
    * Sleep
    * Weight Management
    * Sexual Health
    * View All

 * News and Trends
   News and Trends
    * Celebrity News
    * Interviews
    * Workout Trends
    * Lifestyle
    * Astrology
    * Travel and Retreats
    * View All

 * Food and Nutrition
   Food and Nutrition
    * Dietary Choices
    * Meal Ideas
    * Vitamins and Supplements
    * View All

 * What to Buy
   What to Buy
    * Shopping
    * Shape Certified
    * Sales & Deals
    * Product Reviews
    * Services & Subscriptions
    * View All

 * Apparel and Gear
   Apparel and Gear
    * Fashion
    * Workout Clothes
    * Workout Gear
    * Shoes
    * View All

 * About Us
   About Us
    * The Shape Team
    * Contact Us

 * Newsletters


FOLLOW US

 * 
 * 
 * 
 * 
 * 
 * 

 * Fitness
   * Workouts
   * Targeted Exercises
   * Workouts By Type
   * Exercise Tips
   * Motivation
   * Exercise Recovery
   * Race Training
   * Celebrity Workouts
   * Outdoor Activities
   * View All
 * Beauty
   * Skin Care
   * Body Care
   * Eyes
   * Hair
   * Makeup
   * Nails
   * View All
 * Health and Wellness
   * Mental Health
   * Sleep
   * Weight Management
   * Sexual Health
   * View All
 * News and Trends
   * Interviews
   * Awards
   * Celebrity News
   * Workout Trends
   * Lifestyle
   * Astrology
   * Travel and Retreats
   * View All
 * Food and Nutrition
   * Dietary Choices
   * Meal Ideas
   * Vitamins and Supplements
   * View All
 * What to Buy
   * Shopping
   * Shape Certified
   * Sales & Deals
   * Product Reviews
   * Services & Subscriptions
   * View All
 * Apparel and Gear
   * Fashion
   * Workout Clothes
   * Workout Gear
   * Shoes
   * View All

About Us
 * The Shape Team
 * Contact Us



 * Food & Nutrition
 * Meal Ideas
 * Healthy Drinks


EVERYTHING YOU NEED TO KNOW ABOUT THE HEALTH BENEFITS OF KOMBUCHA

Kombucha is a natural choice when you're craving something fizzy and refreshing
— but do the health benefits stack up to the buzzy drink's reputation?

By
Sarah Garone, NDTR, CNC
Sarah Garone, NDTR, CNC
 * 
 * 

Sarah is a freelance writer who covers nutrition, health, and wellness. She has
written for publications including Healthline, Greatist, Brit + Co, Shape, and
more.
Shape's editorial guidelines
Updated on November 1, 2022
 * 
 * 
 * 
 * 

In This Article
View All
In This Article
 * What Is Kombucha?
 * Kombucha Nutrition Facts
 * Kombucha Health Benefits
 * Potential Risks of Kombucha
 * How to Buy and Use Kombucha

Whether you call it 'booch, fizzy tea, or mushroom tea, you're not alone if
you're crushing on kombucha. With its tangy fermented taste, refreshing fizz,
and purported health perks, kombucha has skyrocketed to supermarket fame over
the past few years. While there's no denying the drink can be downright
delicious, you might be wondering if it really deserves all the hype and whether
it's really as healthy as everyone seems to believe.



Here's the lowdown on the benefits of kombucha, including an answer to the
ever-pressing question, "Is kombucha actually good for you?"



Shutterstock.


WHAT IS KOMBUCHA?

Despite the drink's popularity in the U.S. over the past years, you still might
not know exactly what it is that you're drinking when you opt for a kombucha. In
short, it's a fermented tea beverage that's typically sweetened with fruit
juice. It's made from just a handful of ingredients: water, tea leaves, fruit
juice or another sweetener, and a little something called SCOBY (symbiotic
colony of bacteria and yeast), according to the Penn State Extension College of
Agricultural Sciences. Also known as the "mother," SCOBY is a yeast-and-bacteria
mixture (which kind of looks like a jellyfish) that gets added to the sweetened
brewed tea, where it ferments the beverage for up to a month. This process not
only introduces gut-friendly probiotics into kombucha, but it also eats up a
good portion of the sugar, leaving a naturally carbonated, moderately sweet
drink — that is, unless you opt for, say, a flavored variety of the fermented
beverage. And on that note...




KOMBUCHA NUTRITION FACTS

Kombucha's nutrition content varies across different varieties. Unflavored teas
sans sweeteners, for example, typically have less sugar than those with
additions, such as berries or citrus juice. (FWIW, the unflavored kind also
tends to be free of fat and cholesterol and low in sodium and protein, according
to Colorado Integrated Food Safety Center.) Nutrition specifics can also differ
depending on how the drink is prepared. While some sugar is required for the
fermentation process, certain brands add sugar to the drink afterward, thereby
impacting things such as, say, the number of calories in kombucha.


What Is Tepache, and Is It Really As Healthy As Kombucha?


And if your 'booch has booze? That'll affect its nutrition info too. While the
fermentation process naturally creates some alcohol, the ABV can be boosted
either by implementing a double fermentation process, extending the fermentation
process, using wine yeast for fermentation, or adding more alcohol (in the case
of hard kombucha), according to Amy Gorin, R.D.N., a plant-based dietician and
recipe developer based in New York. In general, however, most consumer varieties
contain less than 0.5 percent ABV (and thus are sold as nonalcoholic beverages),
according to Colorado Integrated Food Safety Center.



Here's the nutrition profile of 16 ounces (473 milliliters) of an unflavored,
unsweetened, nonalcoholic kombucha, according to the United States Department of
Agriculture:


 * 52 calories
 * 0 grams protein
 * 0 grams fat
 * 12 grams carbohydrates
 * 12 grams sugars
 * 0 grams added sugars



There's another piece of nutrient info you won't always see listed on a label:
caffeine. Because kombucha is usually made with black or green tea, it does
contain caffeine, though not a whole lot of it. It can provide anywhere from
about 10 to 75 milligrams — aka less than a cup of coffee, which contains about
80 to 100 milligrams of caffeine, according to the Food and Drug Administration
(FDA).


How Much Caffeine Is Too Much?



KOMBUCHA HEALTH BENEFITS

Despite the drink's popularity, the benefits of drinking kombucha aren't as
clear-cut as you might expect. "There's no denying that many people consider
kombucha to be a healthful beverage — Googling gets you thousands of articles
hyping its alleged health benefits," says Ali Webster, Ph.D., R.D., director of
research and nutrition communications at the International Food Information
Council. But while there's been some research on the potential kombucha health
benefits, valid medical studies of the drink's role in human health are very
limited (if not nonexistent), according to Webster.



TL;DR — Take the following potential perks with a grain of salt (or perhaps a
smidge of SCOBY) since more in-depth research on humans is still needed.




MAY PROMOTE GUT HEALTH

By now you likely know that probiotics can do wonders for your gut and — good
news! — kombucha is believed to be bubbling over with 'em. ("Believed" being the
keyword here, as, again, more research is needed to confirm whether the buggers
in 'booch truly are beneficial probiotics.)


The Real Deal with Probiotic Drinks


When you consume fermented foods and drinks (see: kombucha), you're essentially
giving probiotics a fast pass to your gut, where they can maintain or improve
the growth of good bacteria, which, in turn, can enhance your digestion. That
said, better bathroom habits aren't the only benefit of a balanced microbiome.
It has been linked to all sorts of bonuses for health, from improved mental
well-being to reduced risk of developing type 2 diabetes. "Probiotic bacteria
are important for maintaining a healthy gut and immune system," says Webster.
"However, the amount and diversity of these organisms in kombucha can vary
widely, depending on brand and production method."




MAY WARD OFF DISEASE

Underneath its effervescent exterior, kombucha is essentially black or green tea
— both of which are known for being A+ "sources of antioxidants, which may help
to reduce the risk of certain chronic diseases," says Webster. Quick refresher:
Antioxidants destroy free radicals (unstable molecules), which, in excess, can
lead to oxidative stress, ultimately resulting in cell damage and increasing the
risk of chronic conditions, such as cancer. Amping up your antioxidant intake
(via, say, kombucha), however, can help control free radicals, protect cells
from oxidative stress, and thus prevent illness, according to the Academy of
Nutrition and Dietetics.



In fact, research suggests that long-term consumption of catechins (the
antioxidants in green tea) can reduce the risk of type 2 diabetes and coronary
disease. Not to be outdone, black tea also contains its fair share of
disease-fighting antioxidants, which have been shown to help lower blood sugar
and levels of uric acid (a waste product in your blood that, if not kept in
check, can lead to issues such as kidney stones, according to the Cleveland
Clinic). That said, "despite a lot of observational evidence showing health
benefits of drinking tea, it's been harder to pin down a beneficial effect of
tea in randomized controlled trials," says Webster.


Ginger Tea Benefits That'll Convince You to Brew a Pot



MAY REDUCE THE RISK OF HEART DISEASE

While the effects in animals do not necessarily reflect those in humans, it's
possible that kombucha can improve not one but two key markers of heart disease.
A 2011 study on ducks found that kombucha reduced levels of LDL (aka "bad")
cholesterol while increasing the levels of HDL (aka "good") cholesterol. And a
2015 study on rats had similar findings, leading the researchers to reason that
these results are likely due in part to kombucha's antioxidant content.



It's also possible that the green tea in the beverage can play a role in
potential kombucha benefits for your heart. When free radicals interact with LDL
cholesterol, they change the "bad" stuff's physical and chemical properties — a
process known as LDL oxidation. This can lead to the development of heart
conditions such as atherosclerosis (aka plaque buildup in the arteries). But
research shows that certain antioxidants — namely the catechins found in green
tea (and, thus, kombucha) — can prevent LDL oxidation, which, in turn, protects
the heart.



All that said, it's important to emphasize that more research on humans is very
much needed to truly determine whether these potential kombucha tea benefits are
legit. (In the meantime, though, you could reap similar rewards by eating okra,
which also contains these heart-helping catechins.)




POTENTIAL RISKS OF KOMBUCHA

Although possible, adverse effects of drinking kombucha are "rare," according to
Colorado Integrated Food Safety Center. But that's not an excuse to start
chugging bottles upon bottles of 'booch, especially because drinking too much of
the beverage in one sitting can lead to a condition called lactic acidosis.
Essentially a build-up of too much lactic acid (which is in kombucha) in the
bloodstream, lactic acidosis can lead to muscle cramps, nausea, and fatigue,
among other symptoms, according to the U.S. Department of Health and Human
Services. "Even though lactic acidosis isn't likely to be an issue for healthy
people, it's recommended to keep kombucha consumption to about a half-cup per
day," says Webster.



Another thing to note is that oftentimes, kombucha is unpasteurized. Meaning, it
is not treated with heat to kill potentially harmful bacteria and, thus, runs
the risk of containing pathogens. For this reason, pregnant people, young
children, and those with compromised immune systems should avoid kombucha,
especially if it's unpasteurized, according to the Cleveland Clinic. (Those who
are pregnant should also be wary of the drink given its slight alcoholic
content.) Otherwise, sipping on a store-bought bottle of raw 'booch should be
NBD. "There's no need to worry about the popular bottled kombucha brands found
in stores," says Webster. "They're produced, handled, and stored in safe and
sanitary conditions," she notes.


What Is Cold-Pressed Juice Really, and Is It Healthy?


DIY batches, on the other hand, are a slightly different story. "Food safety
issues with homemade kombucha are not common, but they are a concern," says
Webster. "It's crucial to have clean hands, clean surfaces, and sterilized
equipment to reduce the risk of introducing harmful pathogens into the process.
The SCOBY should be regularly checked for mold or fungi. If they're found, the
SCOBY should be thrown away," she advises.




HOW TO BUY AND USE KOMBUCHA

Craving something gingery and lemony? Minty and melon-y? Spicy and peppery?
There's a 'booch for that. Just about any fruity, spicy, or even savory addition
can make a kombucha unique — and given the bounty of brands filling up shelves,
you're sure to find a variety to your liking. In general, however, it's a good
idea to read each bottle's label before buying. "I recommend taking a look at
the nutrition facts label and choosing an option that's lowest in sugars," says
Webster.


All of the Health Benefits of Apple Cider Vinegar, Explained



TYPES OF KOMBUCHA

Before you hit the aisles of your grocery store, read up on the different
varieties to consider (or, find out how to make kombucha at home!).



Raw. Think all drinks must be pasteurized to pass food safety exams? Surprise!
Most commercially available kombuchas are not pasteurized. This is because the
heat from pasteurization actually kills the beneficial bacteria in kombucha,
defeating the main purpose of consuming it in the first place. If gut-friendly
microorganisms are what you seek from kombucha, you'll likely want to reach for
a raw variety.



Pasteurized. While most popular kombucha brands serve up their products raw,
pasteurized kombucha does exist, making it a particularly good option for those
who are pregnant or have a compromised immune system. (ICYMI above, drinking
unpasteurized beverages can be dangerous for people in these health categories,
as they can contain potentially harmful pathogens.)



If you do opt for a pasteurized product, fear not: All of the potential health
benefits of kombucha are not necessarily lost, as pasteurization doesn't
typically destroy a significant amount of nutrients, according to the FDA. And
while there might not be as many probiotics (if any) as the raw variety, treated
kombucha can still have some antioxidants.



Alcoholic. Most hard kombuchas have an alcohol content comparable to beer, but
can go as high as a glass of wine at about 5 to 11 percent. Despite its "hard"
name, this hard tea goes down quite easily. So if you're not a fan of the usual
bubbly adult beverages, hard 'booch might be up your alley.



Homemade. So you wanna set up a kombucha brewing station in your basement? More
power to you! Crafting your own fermented tea can be a fun hobby that yields
totally customizable results. Just be aware that food safety is a serious matter
when brewing your own kombucha, as Webster mentions above. Simply put: Always
follow a recipe's directions exactly.



Depending on the size of your batches, you might also shell out more cash by
DIY-ing than purchasing it pre-made. But if you don't mind spending a bit of
time and money (with some trial and error along the way), you're going to want
to snag a kombucha brewing kit to get started.




USING KOMBUCHA IN THE KITCHEN

As for using kombucha, simply drinking it as a refreshing mid-day sip or evening
cocktail alternative are great ways to imbibe. Whether you're looking for
another reason to try kombucha, or want to swap out a soda or cocktail for the
fizzy probiotic-rich drink, kombucha can be a surprisingly satisfying
alternative. That said, you can, of course, get more creative. Here are a couple
of ideas to get you started.



In a granita. In need of a satisfying summer treat? Try this Pineapple Cup
Granita at your next pool party. The smooth shaved ice is perfectly refreshing,
and the fizz from the kombucha will give the finished product a delicious tang.



As an easy homemade popsicle. Simply freeze your favorite flavor of kombucha in
popsicle molds, and voilà! A tasty dessert. (You can also add a splash to your
favorite popsicle recipe.)



For the base of a float. Who needs root beer? Add a scoop of ice cream to a
glass for a fruity kombucha float.



In a mocktail. Add a bit of a kick to your favorite mocktail by using kombucha
as your key ingredient. The resulting drink will taste so good, you won't miss
the alcohol one bit.



Sarah Garone is a nutrition and dietetic technician (NDTR), licensed
nutritionist, and freelance writer based in Mesa, Arizona.

Was this page helpful?
Thanks for your feedback!
Tell us why!
Other
Submit




RELATED ARTICLES


What Is Tepache, and Is It Really As Healthy As Kombucha?



All the Health Benefits of Apple Cider Vinegar, Explained



The Health Benefits of Honey Are Surprisingly Sweet



These Cacao Health Benefits Are Sure to Blow Your Mind



Ginger Tea Benefits That'll Convince You to Brew a Pot



Is Farro Healthy, Really?



These Okra Health Benefits Will Make You Rethink This Summer Veggie



5 Ashwagandha Benefits That Go Beyond Stress Relief



The Health Benefits of Oranges Go Well Beyond Vitamin C



The 9 Best Greens Powders of 2024, Tested & Reviewed



These 5 Simple Nutrition Guidelines Are Undisputed By Experts and Research



Matcha Benefits That'll Have You Rethinking Your Daily Coffee



The Top Health Benefits of Dates, Explained



8 Super Healthy Drinks (and 8 to Skip)



Health Benefits of Tofu Even Meat Eaters Will Appreciate



These Okra Health Benefits Will Make You Rethink This Summer Veggie


Shape
Newsletters


FOLLOW US

 * 
 * 
 * 
 * 
 * 
 * 

 * Fitness
 * Beauty
 * Health and Wellness
 * News and Trends
 * Food and Nutrition
 * Lifestyle
 * Apparel and Gear

 * About Us
 * Diversity & Inclusion Pledge
 * Privacy Policy
 * Careers
 * Terms of Service
 * Advertise
 * EU Privacy

Shape is part of the Dotdash Meredith publishing family.
Please review our updated Terms of Service.
Newsletter Sign Up

Newsletter Sign Up



WE CARE ABOUT YOUR PRIVACY

We and our 100 partners store and/or access information on a device, such as
unique IDs in cookies to process personal data. You may accept or manage your
choices by clicking below, including your right to object where legitimate
interest is used, or at any time in the privacy policy page. These choices will
be signaled to our partners and will not affect browsing data.


WE AND OUR PARTNERS PROCESS DATA TO PROVIDE:

Store and/or access information on a device. Use limited data to select
advertising. Create profiles for personalised advertising. Use profiles to
select personalised advertising. Create profiles to personalise content. Use
profiles to select personalised content. Measure advertising performance.
Measure content performance. Understand audiences through statistics or
combinations of data from different sources. Develop and improve services. Use
limited data to select content. List of Partners (vendors)

Accept All Reject All Show Purposes