The Best Kombuchas, According to a Dietitian

Frequently Asked Questions

• Does kombucha have caffeine?

  Most Kombucha does contain some caffeine, because it typically has a base of either green or black tea varieties. The amount depends on the caffeine content in the tea leaves used to brew the tea. Caffeine content may also depend on how long the tea was steeped in hot liquid, how long the kombucha ferments, and if any caffeine was added at the end. Most kombucha contains anywhere from 5 milligrams to 25 milligrams, which is much less than a cup of coffee which typically contains about 100 milligrams. Many manufacturers will list the caffeine content on the label or you may be able to find it on the company's FAQ page.
  

  Learn More: How Much Caffeine Is Too Much?
• How nutritious is kombucha?

  The nutritional composition of kombucha varies by brand and flavor, depending on the production process and ingredients used. They typically do not contain any protein, fats or fiber, but do contain carbohydrates, primary in the form of sugars from either cane sugar or fruit juices, concentrates or purees. They can also contain varying levels of polyphenols, which are antioxidant compounds found in plants, from the tea or fruit blends they contain.

  Other compounds in kombucha include: small amounts of B-vitamins, trace minerals (including copper, iron and zinc), organic acids (including acetic acid which is found in vinegar products), probiotics (of varying levels), carbon dioxide (that gives carbonation) and alcohol. Most of these compounds are derived from the fermentation process in kombucha production.

• What are the benefits of drinking kombucha?

  There are many health claims associated with kombucha, however, there are limited studies on the effects of kombucha consumption in humans. Additionally, the composition of kombucha can look very different depending on the ingredients and production methods, making it hard to draw any conclusions on its potential health benefits.

  Due to the kombucha fermentation process, some unpasteurized, raw kombucha can contain varying levels of probiotics, or “good” bacteria.While we know that probiotics can be beneficial for the gut microbiome, it is inconclusive if the strands of bacteria and amounts present in kombucha specifically promote a healthy gut in humans.

  Additionally. kombucha can contain polyphenols that have antioxidant properties, similar to those found in fruits, vegetables and other plant derived food and beverages. In general, antioxidants can help to mitigate inflammation.

  There is also some animal research that suggests that both the antioxidant compounds and probiotics as well as the acetic and glucuronic acid contents could be associated with improved heart health, gut health, blood sugar control, liver detoxification, immune response and increased antioxidant activity. However, due to the limitations in these studies, more research is needed to fully understand the potential health benefits, as well as potential negative side effects of kombucha consumption.

• Is kombucha safe to drink?

  In general, consuming commercially sold kombucha in moderation is considered safe for healthy adults, as it is a regulated beverage by the FDA, meaning producers are required to follow certain food codes, production protocols, and labeling policies.Home-brewed kombucha can be safe if safety protocols are followed and pH levels are well monitored, but it does come with more risk.

  Because kombucha can contain varying levels of alcohol and because unpasteurized beverages can come with risks of bacterial contamination if not processed and stored properly, those that are children, pregnant, immunocompromised, or with a preexisting medical condition should consult a healthcare professional before consuming kombucha.

  It should also be noted that consuming large quantities of kombucha, particularly off-market products not regulated by the FDA, can have potential negative side effects. In 1995, two women in Iowa fell critically ill, and one with a fatal outcome (likely related to her preexisting medical conditions), after consuming homemade, over fermented, highly acidic kombucha in excess amounts. In response to this, the CDC released a statement advising that individuals should proceed with caution when consuming non-FDA regulated kombucha products, and should limit their intake to 4 ounces per day.

• How does kombucha affect your bowels?

  In general, individuals can have different gastrointestinal responses to fermented and carbonated beverages (for example, some may experience bloating). Also, those with IBS may be sensitive to certain high-FODMAP ingredients in kombucha (particularly types of sugar like fructose). It's best to start with a small amount and test for tolerance.

  From a gut health perspective, there may be benefits to consuming probiotic rich foods and beverages. Some unpasteurized, raw kombucha can contain varying levels of probiotics, or “good” bacteria, however, it is inconclusive if the strands of bacteria and amounts present in kombucha specifically promote a healthy gut in humans. To learn more about probiotics in general, check out The Best Probiotic Supplements of 2022 for Men and Women.
  

  To support a healthy gut and bowel regularity, consider diversifying your intake of probiotic-rich foods (like yogurt, kefir, kombucha, kimchi and other fermented products) and consuming adequate fiber from plant-based sources like fruits, vegetables, whole grains and legumes. Additionally, adequate hydration is essential for regularity, particularly as you increase your fiber intake.
  

• How is kombucha made?

  Kombucha is made by fermenting tea and sugar with SCOBY (Symbiotic Culture of Bacteria and Yeast). The FDA Food Code guidelines allow for up to a 10 day fermentation, as continued fermentation beyond that can lead to acidity levels that may be harmful for consumer. In general, the pH levels of kombucha need to be tightly monitored and controlled for safe production. After fermentation, some companies add additional sugar or other flavoring like fruit juice.
  

• How much does kombucha cost?

  The price of kombucha varies depending on the brand and certifications, but they generally cost between $2-5 per bottle, which typically range from 12-16 ounces.

  Products that are USDA Certified Organic may come with a higher price tag and so will buying individual containers versus cases. The size of the bottle or can varies, so also take into consideration the price per serving. Also compare pricing between the different retailers listed, as pricing may change and items may be on sale on one retailer and not on another.

  Our top pick, Better Booch Kombucha Organic, Variety Pack was $40 for Pack of 9 ($0.28 per Fluid Ounce) when we published this article, and is USDA Organic and non-GMO.