· By Elspeth Sargeant
Can I drink Kombucha Every day?
The short answer is, drumroll please, yes! But there are a few points to explore to see whether you are a top-tier Kombucha guzzler or a slow and steady Kombucha sipper.
In this blog, we will consider the ingredients and contents of homemade and commercial Kombucha, probiotics and their benefits, as well as, friendly post-biotics.
Get on your Kombucha thinking hat because we are about to ride the wave of possibilities that consistent Kombucha drinking may bring.
But first, if you're a kombucha newbie we are going to run some quick origins and Q&A's by you. You know the drill, let's get into it!
Origins and Commonly Asked Questions
Meet SCOBY, the magical mixture that brings Kombucha to life! SCOBY stands for "Symbiotic Culture Of Bacteria and Yeast", and it's the living microbe-laden base that turns sweet tea into the tangy drink that is Kombucha.
Kombucha's history is as rich as its taste, tracing its roots back to the Far East. One widely held belief is that Kombucha first emerged in ancient China during the Tsin Dynasty, around 221 BCE.
As Kombucha continues to trend, enthusiasts everywhere are buzzing about its potential health benefits. From promoting digestion to bolstering the immune system, Kombucha is touted as a healthful powerhouse.
Hold on, does Kombucha have alcohol? Yes, it does contain small trace amounts of alcohol due to its fermentation process. However, fear not, it's still categorised as a non-alcoholic beverage as it typically contains less than 0.5% abv.
Kombucha can be bought both commercially and made at home. Home brewed Kombucha can make for a great hobby and gives you the freedom to experiment with flavours and fizziness!
Check out this video: 5 Top Tips for Brewing Kombucha
From our YouTube channel - The Gut Health Channel
Contents of Kom-bu-cha (If you’re drinking it every day you want to say it correctly!)
Lower Sugar Contents
Kombucha tends to have lower sugar content. Sugar can often be cast as ‘unhealthy’ in today’s day and age but it is important to remember that Kombucha is far lower in sugar than your average can of pop.
Sugar is very important in the process of fermenting Kombucha. The sugar fuels the fermentation as the yeast and bacteria need this to thrive. The yeast eat the sugar and they convert it into acids and different compounds. This then produces live cultures and gut-friendly bacteria. It is important to note that the amount of sugar that you start your Kombucha batch with is not in the finished product, this is because it is reduced by being turned into different compounds.
You may be wondering why wouldn’t I just opt for the zero-sugar soda or Kombucha. Well, it’s completely up to you! However, drinks labelled as diet and zero sugar often contain sweeteners. This can be both natural, like stevia, or unnatural, like Aspartame. However, it is important to note that both of these sweeteners are highly processed.
Sweeteners have earned themselves a bad reputation in the media as of late. Sweeteners are processed ingredients which are added to different food and drink products. Artificial Sweeteners such as Aspartame have recently been deemed carcinogenic by the WHO. This comes off the back of the WHO declaring that natural sweeteners such as Stevia do not have the same weight loss benefit we once thought they did.
Overall, 100% Natural Kombucha is a great natural alternative to ditch those high-sugar and sweetener-ridden drinks.
Kombucha is a source of good bacteria, it contains probiotics which come from the fermentation process. These probiotics can come from acetic acid bacteria and Gluconobacter bacteria. Kombucha bacteria include lactic acid bacteria, which can work as a probiotic. The bacteria and acids form a film on top of the liquid called a SCOBY.
Some breweries add bacteria like Bacillus Coagulans, but this doesn’t mean that it is better or worse than bacteria produced by a SCOBY or Kombucha Culture.
Kombucha is not just a source of Probiotic bacteria but also a source of Postbiotic bacteria.
Postbiotics are an inactive byproduct of gut bacteria that is found in cooked/ pasteurised fermented foods. This is an emerging topic in gut health as in some studies it has been shown that Postbiotics aid gut health and immunity without the live probiotics present.
Postbiotics are what are produced by the probiotics in the gut. Kombucha also contains other different healthy compounds like acetic acid. This is what gives Kombucha a natural apple cider vinegar tang. Acetic acid has been proven to be a good antimicrobial and regulates blood sugar.
Convenience: Kombucha can now be bought conveniently from most supermarkets. Commercial Kombucha is also either packaged in a can or a glass bottle. This allows you to be able to pop it in your bag and consume it on the go. If you are stuck on where you can find Kombucha, you can find your local Hip Pop Stockist here.
Mix it up: You should think about consuming a variety of different fermented foods daily. You can choose from Kefir, Kimchi and Sauerkraut to name a few. A variety allows the gut microbiome to become diverse and popular with different strains of bacteria.
Caffeine: Kombucha is made with tea so it contains caffeine. If you are sensitive to caffeine you may want to think about what time of day you drink your Kombucha or if it is a fit for your lifestyle daily. However, the caffeine from the tea is metabolised during the fermentation process. This means that Kombucha typically has a lot less caffeine than a cup of tea. Check out what time it is best to drink Kombucha here.
Sugar: Even though we have already touched base on the sugar contents of Kombucha is it important to consider. If you prefer to live a sugar-free lifestyle then it may be best for you to opt for a zero-sugar Kombucha. However, if you do consume sugar one or two Kombuchas a day are considered ok. Kombucha is generally lower in sugar, therefore, it is better than a high-sugar soft drink.
FODMAP Diet: If you have struggled with IBS, food intolerances or SIBO you may have been asked to try a low FODMAP diet. Foods and drinks with high FODMAPs can irritate the bowel causing inflammation and bloating. A low FODMAP diet avoids fructose, some carbohydrates, certain sugars, vegetables, dairy items and sweeteners (just to name a few!). Kombucha has been thought to be a high FODMAP drink due to its fructan levels. If you have been asked to participate in a FODMAP diet it is probably best to steer clear of Kombucha for the time being. However, the beauty of the FODMAP diet is that you rule out your triggers over multiple weeks, this means that you may not have to take Kombucha out of your diet forever.
Health Conditions: We always recommend that if you are worried about any pre-existing or new health conditions you should seek advice from a medical-trained professional. Your GP will be able to chat with you about if Kombucha is best for you and your medical history.
Let's Round This Up - YeeHaw
In this blog, we have discussed whether you can drink Kombucha every day. Here at Hip Pop HQ, we drink plenty of Kombucha every day, which often leaves the office fridge quite empty!
There are a few details to consider like sugar content, caffeine and gut-friendly pre and post-biotics. However, the decision is totally up to you. We do recommend if you have a new or existing medical condition that you seek a doctor's advice before consuming Kombucha.
If you would like to stock up on your Hip Pop Kombucha for those everyday Kombucha needs click here. If you are curious about CBD Kombucha and the benefits that it has you can check out our CBD Kombucha.