10 Potential Benefits of Kombucha Everyday Health MenuNewslettersSearch Diet & Nutrition 10 Potential Benefits of Kombucha By Valencia HigueraMedically Reviewed by Kelly Kennedy, RDNReviewed: November 15, 2019Medically ReviewedThere's not much rigorous research on kombucha, but lovers of the drink tout perks like improved gut health and a better mood. What's the truth? Much of the buzz around kombucha has to do with the fact that it offers probiotics.iStockChances are that you’ve heard at least one purported benefit of kombucha. But if you don’t know much about the drink, you probably still have some questions: Is it a tea, soda, wine, or something else entirely? Simply put, kombucha is a fermented drink made by adding bacteria and yeast to a mixture of black or green tea and sugar, says Alissia Zenhausern, a licensed naturopathic medical doctor practicing in Scottsdale, Arizona. (1) The ingredients used to make kombucha may sound sketchy. Yet this drink has become increasingly popular as a potential source of probiotics, which are live organisms that help balance the intestinal flora, according to a December 2015 review in the Journal of Chemistry. (1) “It’s easy to drink and digest, and it allows you to replenish your gut with good bacteria and restore your digestive health,” says Dr. Zenhausern. Sounds great, right? It’s important to keep your expectations in check as you sip. While lots of people view kombucha as a gut-friendly food, the truth is that research on the fizzy drink is limited, the Mayo Clinic points out. (2) Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More What Are the Possible Benefits of Kombucha Nonetheless, early research suggests it may boost your gut health and more. Here’s a glance at the potential benefits that researchers continue to explore. 1 May Help Boost Metabolism If you’re looking to drop a few extra pounds, you’ll likely consider anything that’ll jump-start your metabolism. Kombucha isn’t a miracle weight loss drink. But thanks to the epigallocatechin-3-gallate (EGCG) found in the green tea of some types of kombucha, it may be a secret to a slightly faster metabolism. EGCG is a catechin, a compound found in green tea. According to a review published in May 2017 in the Journal of Nutritional Biochemistry, catechins have the potential to boost metabolic rates in adults. But existing studies on the topic are short and small, and the authors of the review note that more research is needed to know the true effects of EGCG on metabolism. (3) 2 May Aid Constipation As a potential source of probiotics, one purported health benefit of kombucha is its ability to balance good bacteria in the gut and relieve some gastrointestinal issues, but more research is needed, according to the Cleveland Clinic. (4) An study published in April 2014 in Food Microbiology examined the microbial components of kombucha and identified a “prominent lactobacillus population” in the drink. (5) Lactobacillus is a common type of probiotic, so it’s plausible that kombucha may stabilize the digestive tract and help prevent infections and inflammation. And if so, drinking kombucha might improve irritable bowel syndrome, inflammatory bowel diseases, bloating, and constipation, notes the Cleveland Clinic. (4)More on Constipation 10 Good Foods to Help Relieve Constipation 3 May Reduce InflammationChronic inflammation is involved in just about every health condition, including heart disease, diabetes, arthritis, allergies, and respiratory illnesses such as chronic obstructive pulmonary disease (COPD), according to a June 2019 article in StatPearls. (6) Kombucha isn’t a first-line choice for treating any chronic disease, but the drink may complement your healthy diet, lifestyle choices, and medication regimen. That’s because the teas used to make kombucha contain polyphenols, which are antioxidants that can lessen inflammation in the body, according to the Journal of Chemistry review. (1) There’s also a growing belief in the scientific community that eating gut-friendly foods may help lower inflammation in the intestinal tract, and for this in particular, kombucha may be helpful, notes a review published in February 2015 in Microbial Ecology in Health and Disease. (7) Inflammation is at the root of some gastrointestinal conditions, such as inflammatory bowel diseases, and research suggests that low-grade inflammation might contribute to irritable bowel syndrome. This inflammation may be the result of an imbalance of good and bad bacteria in the gut, known as gut dysbiosis. The idea is that when bad bacteria overtake the good, this triggers an immune system response, and it’s this response that leads to inflammation, suggests the Microbial Ecology in Health and Disease review. (7) 4 May Play a Role in Helping Prevent Cancer There’s also growing evidence that kombucha may assist with the prevention of certain types of cancer, although more research is needed. This claim is based on kombucha having antioxidant properties, which help rid the body of free radicals and other harmful substances that promote the growth of cancerous cells, notes the review in the Journal of Nutritional Biochemistry. (3) A study published in the January-February 2013 issue of Biomedicine & Preventive Nutrition found that kombucha inhibits angiogenesis, which the National Cancer Institute explains is the growth of new blood vessels. (8,9) The study highlighted that prostate cancer is angiogenesis-dependent, meaning that new blood cells can feed and contribute to the growth of these tumors. By inhibiting angiogenesis, researchers concluded that kombucha could help decrease the survival of prostate cancer cells. (8) Of course, more research is needed. Per the Journal of Nutritional Biochemistry review, the compounds in kombucha that may help inhibit cancer growth include polyphenols, gluconic acid, glucuronic acid, lactic acid, and vitamin C. (3) Editor s Picks in Diet and Nutrition 10 Amazing Facts About Your Immune System 5 Healthy Fermented Foods for People With Type 2 Diabetes A Comprehensive Guide to an Anti-Inflammatory Diet The Top Foods High in Vitamin 10 5 May Help Strengthen the Immune SystemThe gut-healthy benefits of kombucha may also provide an immune system boost. (2) It's important to note that the digestive system and immune system are closely intertwined; the lining of the intestines creates antibodies that help protect the body, according to John Hopkins Medicine. (10) A huge portion of the immune system is found in the gut, more specifically about 70 percent, according to a study. (11) Thus, Zenhausern explains, optimal gut health is the key to a strong immune system. The fermenting bacteria in kombucha can boost immunity, thanks to the dose of good bacteria they provide, says Zenhausern. 6 May Aid Depression Treatment Symptoms of depression vary from person to person but can include a general feeling of sadness and hopelessness. Depression can also cause problems, including insomnia, poor concentration, and low energy, according to the Mayo Clinic. (12) But kombucha might provide some relief, helping boost your mood by cranking up the production of feel-good hormones, such as serotonin, notes the Mayo Clinic. (2) There haven't been studies specifically linking kombucha and depression. (2) But a February 2017 review published in the Annals of General Psychiatry does suggest that some psychiatric disorders may be connected with changes in the microbiome (the environment of bacteria in the gut), so there's increasing evidence that probiotics may help relieve symptoms of depression and anxiety. (13)More on Gut Health and Depression 10 Ways to Cultivate Good Gut Bacteria to Help Ease DepressionZenhausern further notes that 95 percent of serotonin is produced in your gut, not your brain, so optimal gut health is important for mental health and mood regulation, too. (14) “This is why it is always important to address gut health when boosting mood and fighting against depression,” she says. 7 May Boost Cardiovascular Health According to the Centers for Disease Control and Prevention (CDC), heart disease increases the risk of stroke or heart attack, but healthy lifestyle changes can improve your cardiovascular health. (15) This includes following a healthy diet high in vegetables, fruits, whole grains, and lean proteins. You should also incorporate exercise, medication, and yes, even kombucha. The potential benefit is in kombucha’s possible ability to positively influence cholesterol levels, according to the Journal of Chemistry research. (1) High cholesterol is one factor for heart disease, notes the CDC. (15) Researchers need to conduct more human studies to confirm the effectiveness of kombucha on cholesterol. But according to a study published in April 2015 in Pharmaceutical Biology, rats administered kombucha showed lower levels of LDL ("bad") cholesterol) and higher levels of HDL ("good") cholesterol). More research is needed, but future studies could similarly reveal that kombucha improves cholesterol levels in humans. Only time will tell. (16) What to Eat Every Day to Help Prevent Heart Disease Here’s exactly what to nosh on for breakfast, lunch, and dinner.Photolist 8 May Promote Liver HealthSimilarly, kombucha may improve liver health due to its potential ability to detoxify the body. So over time, drinking the beverage may reduce how hard your liver has to work, per the Journal of Chemistry. (1) In the Pharmaceutical Biology study, rats administered kombucha also showed decreased levels of thiobarbituric acid reactive substances in their livers. This organic compound is a measure of cell and tissue damage. Still, more clinical research is needed to know whether the benefit holds up. (16) 9 May Play a Role in Lowering Blood Sugar Drinking kombucha might also benefit those who are insulin resistant or have diabetes. The tea can inhibit α-amylase, a protein in the pancreas that’s responsible for higher postprandial (after meal) glucose levels, per a study. (17) According to the Pharmaceutical Biology study, kombucha had a curative effect on rats with diabetes after 30 days, and it also improved their liver and kidney function. More research is needed, but the findings suggest that kombucha could one day be used as a complementary treatment for diabetes, in addition to traditional approaches, including weight loss, diet, exercise, oral medications, and insulin. (16) 10 Help Maintain Healthy Weight Kombucha can be an alternative drink if you enjoy soda or juices yet are looking for a beverage with fewer calories and less sugar and to lose or maintain your weight. Sugar is high in empty calories, and when consumed in excess, there’s the risk of taking in more calories than you burn, resulting in weight gain. Remember, kombucha isn’t sugar-free (most of the sugar is fermented, but some remains in the final product). Even so, a typical drink may have only 6 to 8 grams (g) per serving, says Rebecca Stib, RDN, who’s based in Boston and is the cofounder of Nutritious Gifts. “You’ll have to double the amount for brands that have two servings in a bottle, but it’s still lower than your typical serving of a can of soda or juice drink, which can be upward of 25 g per serving,” warns Stib. For comparison’s sake, a bottle of organic, raw kombucha can have 30 calories and 8 g of sugar in 8 ounces, per the website for GTS, a kombucha brand. (18) On the other hand, 8 ounces of soda can have 60 calories and 16 g of sugar, according to the Coca-Cola website. (19) Most Popular in Diet and Nutrition What to Eat and Avoid on the Keto Diet 8 Foods High in Magnesium Is the 3-Day Military Diet Safe and Effective for Weight Loss 10 Healthy Foods That Are Great Sources of Iron Available Flavors of KombuchaFortunately, if you want to give kombucha a try, you don’t have to make your own — but this is an option, too. Kombucha is available at health-food stores, grocery stores, and online. You’ll find a variety of flavors to tempt your taste buds. Examples include these kombucha flavors:GingerGreen teaRaspberryBlueberryDragonfruitLemon Is There Sugar in Kombucha Although some brands of kombucha have very little sugar in their products, some manufacturers add flavor, juice, and higher amounts of sugar during the preparation stage, for taste and sweetness. There aren’t specific guidelines on how much sugar is too much in a bottle of kombucha, so you’ll have to use your discretion. Yet Casey Seiden, RD, who is based in New York City, encourages consumers to look at drinks like kombucha in the context of their added sugar intake throughout the day. “If you've already guzzled another sugary drink and had extra sweets, then perhaps limit yourself to one kombucha,” she warns. The American Heart Association recommends consuming no more than 6 teaspoons (equal to 25 grams or 100 calories) of added sugar per day for women. Men are allowed a bit more — about 9 teaspoons (equal to 36 g or 150 calories) of added sugar per day, per the organization. (20) Is There Alcohol in Kombucha “Many people are also concerned about the alcohol content of kombucha, but those worries are not completely warranted,” Seiden says. “Kombucha contains about 0.5 percent alcohol by volume, compared with a beer, which has 5 percent, so it's certainly not going to get anybody drunk.” That said, it’s not recommended for children or pregnant women, in addition to anyone with liver, renal, or pulmonary disease, according to a review published in February 2019 in the Annals of Epidemiology. (21) 6 Common Questions About Kombucha Answered Find out what the fizzy drink can and can’t do for your body.Article A Final Word on Kombucha BenefitsThere’s limited research confirming the health benefits of kombucha. (3) But the drink has increased in popularity, with many people using it to improve their gut health and relieve other conditions, like depression, constipation, and inflammation. (2) Although it is popular, kombucha isn’t for everyone. If you’re pregnant, take medication, or have an existing medical condition, talk to your doctor to make sure kombucha is safe for you. NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking Watawana M, Jayawardena N, et al. Health, Wellness, and Safety Aspects of the Consumption of Kombucha. Journal of Chemistry. 2015.Bauer B. What Is Kombucha Tea? Does It Have Any Health Benefits? Mayo Clinic. July 2017.Kapoor MP, Sugita M, et al. Physiological Effects of Epigallocatechin-3-gallate (EGCG) on Energy Expenditure for Prospective Fat Oxidation in Humans: A Systematic Review and Meta-Analysis. Journal of Nutritional Biochemistry. May 2017.Probiotics. Cleveland Clinic. March 2019.Marsh AJ, O’Sullivan O, et al. Sequence-Based Analysis of the Bacterial and Fungal Compositions of Multiple Kombucha (Tea Fungus) Samples. Food Microbiology. April 2014.Pahwa R, Jialal I. Chronic Inflammation. StatPearls. June 2019.Carding S, Verbeke K, et al. Dysbiosis of the Gut Microbiota in Disease. Microbial Ecology in Health and Disease. February 2015.Thummala S, Ramachandran A, et al. Downregulation of Signaling Molecules Involved in Angiogenesis of Prostate Cancer Cell Line (PC-3) by Kombucha (Lyophilized). Biomedicine & Preventative Nutrition. January-March 2013.Angiogenesis Inhibitors. National Cancer Institute. April 2018.Fields H. The Gut: Where Bacteria and Immune System Meet. John Hopkins Medicine. November 2015.Vighi G, Marcucci F, et al. Allergy and the Gastrointestinal System. Clinical & Experimental Immunology. September 2008.Depression (Major Depressive Disorder). Mayo Clinic. February 2018.Wallace CJK, Miley R. The Effects of Probiotics on Depressive Symptoms in Humans: A Systematic Review. Annals of General Psychiatry. 2017.Camilleri M. Serotonin in the Gastrointestinal Tract. Current Opinion in Endocrinology, Diabetes, and Obesity. February 2009.Heart Disease Facts. Centers for Disease Control and Prevention. November 2017.Bellassoued K, Ghrab F, et al. Protective Effect of Kombucha on Rats Fed a Hypercholesterolemic Diet is Mediated By Its Antioxidant Activity. Pharmaceutical Biology. April 2015.Aloulou A, Hamden K, et al. Hypoglycemic and Antilipidemic Properties of Kombucha Tea in Alloxan-Induced Diabetic Rats. BMC Complementary and Alternative Medicine. May 2012.Classic Kombucha Original. GTS Living Foods.Coca-Cola Original — 8 Fl Oz. Coca-Cola.How Much Sugar Is Too Much? American Heart Association.Kapp JM, Sumner W. Kombucha: A Systematic Review of the Empirical Evidence of Human Health Benefit. Annals of Epidemiology. 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