Eat Well Strategies The 7 Best Kombuchas of 2021, According to a Dietitian Probiotic beverages to support gut health By Anne Cook Carroll, MS, RD instagram Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University. She is a clinical dietitian at an inpatient hospital and also works in private practice. Learn about our editorial process Anne Cook Carroll, MS, RD Updated on January 21, 2021 Print More in Healthy Eating Eat Well Strategies Recipes Nutrition Facts Basics Sports Nutrition Weight Management Special Diets Supplements Kids' Nutrition food policy View All Our editors independently research, test, and recommend the best products; you can learn more about our review process here. We may receive commissions on purchases made from our chosen links. Our Top Picks Best Overall: Better Booch Kombucha Organic, Variety Pack at Amazon "Organic herbs and botanicals are used to create Better Booch's nine unique flavors." Best Budget-Friendly: Suja Organic Mixed Berry Kombucha at Amazon "Suja offers all the probiotic benefits at an affordable price point." Best Tasting: GT's Kombucha Gingerade at Amazon "This product has been on the market for years, and the balanced flavor profiles always keep us coming back for more." Best No Sugar Added: Bear's Fruit Kombucha at Bearsfruit.com "Choose this kombucha if you’re looking to keep your daily sugar intake to a minimum. " Best Flavor Variety: Health-Ade Kombucha Tea Organic Probiotic Drink, Variety Pack at Amazon "With over twenty kombucha flavors, you’ll be sure to find a Health-Ade that suits your taste buds. " Best Organic: Revive Sparkling Kombucha at Amazon "These beverages are flavored with organic fruit purees and citrus juices and are non-GMO and certified organic." Best Make Your Own: The Kombucha Shop Kombucha Brewing Kit at Amazon "This works as a great gift for your health-focused friend who likes to experiment in the kitchen." In This Article Expand Our Picks What to Look for What Experts Say Why Trust Verywell Fit? Kombucha is made from combining bacteria, yeast, brewed tea, and sugar. This mixture is then left to ferment for weeks, resulting in a carbonated, sweet, and tangy beverage that contains live, active cultures called probiotics. Probiotics are considered “good” bacteria that help promote a healthy digestive system by balancing the gut microbiome (microorganisms that make up the gastrointestinal tract), keeping the “bad” bacteria from overpopulating. A healthy gut microbiome improves digestion, supports your immune system, and helps to synthesize essential nutrients like vitamins B and K. While more research needs to be done, current studies show that consuming probiotic-rich products—like kombucha— may help to prevent intestinal diseases, manage gastrointestinal disorders, and support overall health. Kombucha has also been found to have antimicrobial effects, an added immune system benefit of this beverage. Here, the best kombuchas: Best Overall: Better Booch Kombucha Organic, Variety Pack Buy on Amazon Better Booch is an organic, non-GMO, craft-brewed kombucha. They brew their kombucha in small batches for better quality control and flavor. With 50 calories and 10 grams of sugar per 16-ounce can, Better Booch is a great probiotic-packed, refreshing beverage. Organic herbs and botanicals are used to create their nine unique flavors. Try the Morning Glory flavor brewed with black tea that contains naturally existing L-theanine, an amino acid that may enhance mental clarity as well as improve sleep. The Ginger Boost flavor is made with ginger and mint, which may ease an unsettled stomach and improve digestion. A bonus: Better Booch ships their product in temperature-controlled packaging to preserve the probiotics. Best Budget-Friendly: Suja Organic Mixed Berry Kombucha Buy on Amazon Buy on Walmart Suja offers all the probiotic benefits at an affordable price point. This kombucha is sweetened with fruit juices and cane sugar, containing 60 calories and 14 grams of sugar per 16-ounce bottle. Suja brews their beverages with adaptogenic herbs and plants, which have been used as healing agents in Ayurvedic medicine for hundreds of years. Adaptogenic herbs are believed to reduce the effects of chronic stress on the body. Try the pineapple passion fruit flavor with turmeric, which offers anti-inflammatory benefits. The mixed berry flavor is also delicious and delivers an antioxidant boost. The 7 Best Probiotics of 2021, According to a Dietitian Best Tasting: GT's Organic Kombucha Gingerade Buy on Amazon Buy on Walmart GT’s Enlightened Synergy Kombucha is made with bacteria culture, black tea, green tea, and cane sugar, with most flavors containing about 80 calories and 15 grams of sugar per 16-ounces. This product has been on the market for years, and the balanced flavor profiles always keep us coming back for more. Top flavors include the spicy kick of the Ginger-Ade, or the Trilogy with fresh-pressed raspberry, lemon, and ginger juice. If you’re looking for a dose of greens, try the Multi-Green flavor which has spirulina, blue-green algae, and chlorella, containing B-vitamins, beta-carotene, vitamin E, minerals, and antioxidants. All kombucha is a fermented tea that contains trace amounts of naturally-occurring alcohol from the fermentation process, as sugar molecules break down to alcohol and carbon dioxide. The carbon dioxide is what gives the drink its natural carbonation. Many kombucha products on the market contain less than the 0.5% alcohol by volume (ABV) cut off, and are therefore not considered alcoholic beverages. Best No Sugar Added: Bear's Fruit Kombucha Buy on Bearsfruit.com Buy on FreshDirect We love the unique flavors that Bear’s Fruit offers including, Strawberry Jalapeno, Blueberry Lavender, and Lemon Rosemary—all made from whole organic fruit and herbs. These flavors perfectly balance the naturally sweet and tangy taste of kombucha. Each bottle is 10 fluid ounces and contains 50 calories and just 9 grams of sugar. Bear's Fruit brew their kombucha with whole organic fruit instead of extracting the juice concentrate, which keeps the total sugar content down. There is cane sugar used for the fermentation process, but no sugar or fruit juices are added after that stage. Choose this kombucha if you’re looking to keep your daily sugar intake to a minimum. Best Flavor Variety: Health-Ade Kombucha Tea Organic Probiotic Drink, Variety Pack Buy on Amazon Buy on Walmart Health-Ade has over twenty kombucha flavors, so you’ll be sure to find one that suits your taste buds. This product comes in 16 fluid ounce bottles containing around 60 calories and 12 grams of sugar. For a festive sip, skip the glass of wine or champagne and try the Bubbly Rose flavor. Instead of an apple cider filled with added sugar, try the Pink Lady Apple for a similar fall crisp flavor with half the sugar. Other flavor favorites include Watermelon, Blood Orange Carrot Ginger, Mint Limeade, Jalapeno Kiwi Cucumber, and Tropical Punch. The 9 Best Probiotic Drinks of 2021, According to a Dietitian Best Organic: Revive Sparkling Kombucha Buy on Amazon Buy on Thrive Market One can of Revive’s probiotic-filled kombucha contains only 20 calories and 5 grams of sugar. Their beverages are flavored with organic fruit purees and citrus juices and are non-GMO and certified organic. This is a great pick for stashing in your bag on-the-go as it does not require refrigeration to preserve the probiotic cultures, thanks to their air-sealed canning process. Revive flavors include: Strawberry Lemon, Cherry Hibiscus, Mango Orange, and Citrus Ginger. The 8 Best Alkaline Waters of 2021, According to a Dietitian Best Make Your Own: The Kombucha Shop Kombucha Starter Brewing Kit Buy on Amazon Buy on Walmart If you're feeling crafty, try this at-home kombucha brewing kit from The Kombucha Shop. It comes with a one-gallon brew jar, organic loose leaf black and oolong tea, kombucha culture, liquid starter, pH test strips tea bag, a temperature gauge, a pipette, and a step-by-step guide to brewing. Brewing your own kombucha is definitely an art and requires a quick science lesson, but the results are worth it. This kit is great for those who want to literally take their health into their own hands and prefer to make their own food and beverages from scratch when the time allows. This also makes for a great gift for your health-focused friend who likes to experiment in the kitchen. Final Verdict Better Booch and Bear’s Fruit are our top picks due to their minimal ingredients and sugar content less than or equal to 10 grams per bottle. What to Look for in Kombucha Sugar: All kombucha contains some amount of sugar as it’s needed for the fermentation process. Look for brands with minimal added sugars which can be found in the form of cane sugar or fruit juices. Aim for less than or equal to 15 grams of sugar per bottle. Serving Size: Note that 16-ounce bottles contain two servings, so be sure to read the label carefully when choosing your kombucha. Alcohol Content: All kombucha contains trace amounts of alcohol from the fermentation process, with some products exceeding the .5% ABV alcohol cut-off. Be sure to consult your physician before consuming these products if you are pregnant, breastfeeding, or have a medical condition. If you avoid alcohol, always read the label closely to ensure you're selecting a product that aligns with your lifestyle. What Experts Say "Kombucha is an excellent beverage to add to your routine. While I generally recommend avoiding beverages with added sugar, the probiotic benefits of kombucha offset the drawbacks of consuming naturally occurring sugar. It's a great afternoon pick-me-up or substitute for an alcoholic beverage."—Eliza Savage, MS, RD, CDN Why Trust Verywell Fit? As a Registered Dietitian, Anne Carroll uses her clinical expertise to cut through marketing claims and get down to the science. These are all products that she has researched, vetted, and would recommend to her clients in private practice and incorporate into her own diet. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Villarreal-Soto SA, Beaufort S, Bouajila J, Souchard J-P, Taillandier P. Understanding Kombucha Tea Fermentation: A Review. Journal of Food Science. 2018;83(3):580-588. doi:0.1111/1750-3841.14068 Shi LH, Balakrishnan K, Thiagarajah K, Mohd Ismail NI, Yin OS. Beneficial Properties of Probiotics. Trop Life Sci Res. 2016;27(2):73-90. doi:10.21315/tlsr2016.27.2.6 Sreeramulu G, Zhu Y, Knol W. Kombucha Fermentation and Its Antimicrobial Activity. J Agric Food Chem. 2000;48(6):2589-2594. doi:10.1021/jf991333m Hidese S, Ogawa S, Ota M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019;11(10):2362. Published 2019 Oct 3. doi:10.3390/nu11102362 Additional Reading Aloulou A, Hamden K, Elloumi D, et al. Hypoglycemic and antilipidemic properties of kombucha tea in alloxan-induced diabetic rats. BMC Complementary and Alternative Medicine. 2012;12(1). DOI: 10.1186/1472-6882-12-63 Brent A. Bauer MD. A mug of kombucha for your health? Mayo Clinic. Published July 8, 2017. Chakravorty S, Bhattacharya S, Chatzinotas A, Chakraborty W, Bhattacharya D, Gachhui R. Kombucha tea fermentation: Microbial and biochemical dynamics. International Journal of Food Microbiology. 2016;220:63-72. DOI:10.1016/j.ijfoodmicro.2015.12.015 Chakravorty S, Bhattacharya S, Chatzinotas A, Chakraborty W, Bhattacharya D, Gachhui R. Kombucha tea fermentation: Microbial and biochemical dynamics. International Journal of Food Microbiology. 2016;220:63-72. DOI: 10.1016/j.ijfoodmicro.2015.12.015 Huxley R. Coffee, Decaffeinated Coffee, and Tea Consumption in Relation to Incident Type 2 Diabetes Mellitus. Archives of Internal Medicine. 2009;169(22):2053. DOI:10.1001/archinternmed.2009.43 Marsh AJ, O’Sullivan O, Hill C, Ross RP, Cotter PD. Sequence-based analysis of the bacterial and fungal compositions of multiple kombucha (tea fungus) samples. Food Microbiology. 2014;38:171-178. DOI: 10.1016/j.fm.2013.09.003