Kombucha, a beverage that first originated in the Far East about 2,000 years ago and referred to as the “Immortal Health Elixir” by the Chinese, comes with immense health advantages that positively impact your heart, brain, and particularly your gut.
What makes this age-old beverage have such a significant impact on your body?
Kombucha is abundant with probiotics, live and beneficial bacteria that are a result of the fermentation process. These probiotics settle in your digestive system, enhancing nutrient absorption while stimulating your immune system to ward off illnesses and infections.
The fact that the gut is dubbed the “second brain” may not come as a shock, given that 80 percent of the body’s immune system is found in the gut and the digestive system is the second most significant element of the neurological system.
Incorporating regular consumption of kombucha into your diet, in addition to already eating whole foods, can contribute to maintaining your peak immune health and yield numerous benefits for your overall well-being.
Kombucha
Kombucha is a probiotic drink created by fermenting black tea and sugar from different sources such as fruit, cane sugar, or honey. The brew contains both yeast and bacteria, which start the fermentation process when mixed with sugar.
Once fermented, kombucha becomes effervescent and includes vinegar, probiotics, enzymes, a high level of acid, and B vitamins.
Bacteria and yeast, collectively referred to as a symbiotic culture of bacteria and yeast or SCOBY, ferment the sugar-tea solution. It should be noted that, despite popular belief, a SCOBY is not a mushroom.
Kombucha, typically brewed using black tea, can also be prepared with green teas, or even a combination of the two. Its origins can be traced back to ancient China, where it was referred to as the “Tea of Immortality.” Additionally, for several hundred years, kombucha has been favored for its health benefits in Russia, Japan, and Europe. This elixir contains probiotics that are beneficial for one’s health.
- Gluconacetobacter (>85 percent in most samples)
- Acetobacter (<2 percent)
- Lactobacillus (up to 30 percent in some samples)
- Zygosaccharomyces (>95 percent)
What is the taste of kombucha? While there are various flavors offered, it is typically bubbly, tangy, and a little bit sugary.
For individuals who desire a carbonated beverage, it is seen as a more nutritious alternative to soft drinks. Furthermore, there are options of soda-flavored versions available, making it an excellent choice to decrease sugar consumption while enhancing the intake of probiotics, which are beneficial.
Is it possible to shed weight through the consumption of kombucha? Substituting it for sugary drinks such as soda can immediately reduce your calorie intake, resulting in potential weight loss. (Looking for another beverage abundant in probiotics? Consider giving kvass a try.)
Benefits
1. Aids in Disease Prevention
A study from the University of Latvia has found that kombucha tea may have numerous health benefits for various infections and illnesses because of its detoxification, anti-oxidation, energy-boosting, and immune-boosting properties.
The potent antioxidants found in Kombucha aid in detoxifying the body and safeguarding against illnesses. They are capable of combating inflammation, thus providing protection against numerous chronic ailments, including cancer, diabetes, and heart disease.
Although black tea contains antioxidants, studies indicate that the fermentation process of kombucha produces distinct antioxidants such as glucaric acid, otherwise referred to as D-saccharic acid, that are not present naturally in black tea.
2. Supports Gut Health
Kombucha, an ancient tea, naturally combats the disruption caused by free radicals in the digestive system due to its antioxidant properties. Nonetheless, the predominant factor that enhances digestion in kombucha is its abundant content of beneficial acid, probiotics, amino acids, and enzymes.
While it does have bacteria, the bacteria present are not dangerous and pathogenic kinds. They are probiotics that are helpful forms of bacteria that play a crucial role in immune function, nutrient absorption, and mental health.
While kombucha may not be a miraculous beverage for shedding pounds, it could help with a slightly faster metabolism due to the presence of epigallocatechin-3-gallate (EGCG) from green tea in certain kombucha varieties.
Green tea contains a compound known as EGCG, which belongs to the catechin family. Catechins are known to enhance metabolic rates in adults. However, the available studies on this subject are limited in duration and scope. In a 2017 review, the authors suggested that further research is needed to establish the actual impacts of EGCG on metabolism.
There is evidence from animal studies indicating that kombucha may have the potential to prevent and treat stomach ulcers.
Live probiotic cultures can assist in rebalancing the digestive system and preventing excessive candida growth within the gut by promoting the growth of beneficial bacteria and suppressing candida yeast.
3. May Improve Mental Function
In addition to enhancing digestion, kombucha might be able to protect your mind as well.
The presence of B vitamins in kombucha is a contributing factor to its ability to boost energy levels and enhance mental health. The significant amount of vitamin B12 found in kombucha is a factor for why dry kombucha products are often included in dietary supplements.
Probiotics are present in it, and these are a type of helpful bacteria that are believed to have a significant impact on mental well-being. Research indicates that probiotics might be useful for managing depression, anxiety, autism spectrum disorder, and obsessive-compulsive disorder.
4. Promotes Lung Health
Kombucha may offer an unforeseen advantage as a possible remedy for silicosis, a respiratory illness prompted by frequent exposure to silica particles. A study using an animal model in China found that inhaling kombucha may provide a treatment option for silicosis and other pulmonary conditions resulting from inhaling hazardous substances.
Despite this, it is still advisable to consume kombucha orally instead of inhaling it.
5. Fights Bacteria
Contrary to common belief, consuming the live cultures present in kombucha can effectively eliminate several varieties of harmful bacteria accountable for causing infections. Experiments conducted in a laboratory have demonstrated that it has the ability to combat staph, E. coli, Sh. sonnei, as well as two forms of salmonella and Campylobacter jejuni.
Numerous bacterial strains are accountable for causing foodborne illness and food poisoning across the globe.
6. Helps Manage Diabetes
Despite some practitioners cautioning diabetics against consuming kombucha, recent research suggests that low-sugar varieties of the beverage could actually have benefits. Studies have found that kombucha’s antioxidants may ease diabetes symptoms in animal models more effectively than the black tea used to make it.
Assistance may also be provided in improving the generally poor liver and kidney function in individuals with diabetes.
7. Aid Constipation
Kombucha is believed to have the potential to be a source of probiotics that can help balance beneficial bacteria in the digestive system and alleviate certain gastrointestinal ailments, however further studies are required.
In 2014, a study investigated the microbial makeup of kombucha and discovered a significant presence of lactobacillus. As lactobacillus is a well-known probiotic, it is possible that kombucha can assist in regulating the digestive system and reducing the risk of infections and inflammation. Consequently, consuming probiotic-rich foods such as kombucha could potentially alleviate symptoms of conditions like bloating, irritable bowel syndrome, constipation, and inflammatory bowel diseases.
8. May Reduce Inflammation
Almost every health condition, such as heart disease, diabetes, arthritis, allergies, and respiratory illnesses like COPD, is affected by ongoing inflammation.
Although not a primary solution for chronic illnesses, adding Kombucha to your diet, daily routine, and medication routine may enhance your healthy practices. The reason being that the teas utilized in creating Kombucha are rich in polyphenols, which are antioxidants that can decrease inflammation in the body.
The scientific community is increasingly of the opinion that consuming foods that support gut health could have a positive impact on reducing inflammation in the intestinal tract. Kombucha, in particular, may be beneficial in this regard. Inflammation is a key contributing factor in certain gastrointestinal disorders, including inflammatory bowel diseases, and there is evidence to suggest that low-grade inflammation could also play a role in irritable bowel syndrome.
Gut dysbiosis, an imbalance between good and bad bacteria in the intestines, may cause inflammation. It is believed that the dominance of bad bacteria triggers an immune system response, resulting in inflammation.
9. May Play a Role in Helping Prevent Cancer
Increasing evidence suggests that kombucha may aid in the prevention of specific cancer types; however, further investigation is necessary. The assertion is derived from the fact that green tea possesses antioxidant characteristics, which facilitate the elimination of free radicals and other detrimental substances that foster the proliferation of cancer cells. Kombucha is frequently produced using green tea, thus adding to its potential cancer-inhibiting properties.
According to a study, kombucha has inhibitory effects on angiogenesis or the development of newly-formed blood vessels.
The research emphasized the dependence of prostate cancer on angiogenesis, which enables the tumors to receive nourishment and grow. The researchers concluded that by obstructing angiogenesis, kombucha could potentially reduce the viability of prostate cancer cells. Nevertheless, further investigation is required.
Polyphenols, gluconic acid, glucuronic acid, lactic acid, and vitamin C are among the compounds found in green tea that have the potential to prevent the growth of cancer.
10. Strengthen the Immune System
Kombucha’s advantages for gut health could potentially enhance the immune system.
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. (10) A huge portion of the immune system — 70 percent — is found in the gut.
According to Zenhausern, maintaining a strong immune system relies on having a healthy gut. Kombucha can enhance immunity through the good bacteria it contains, which has a fermenting effect.
11. Boost Cardiovascular Health
The Centers for Disease Control and Prevention (CDC) states that heart disease elevates the chances of stroke or heart attack, but adopting a healthy way of life can boost your cardiovascular wellness. This involves eating a nutritious diet abundant in vegetables, fruits, whole grains, and lean proteins. Additionally, one should involve physical activity, take medicine when necessary, and even drink kombucha.
Research suggests that kombucha may have the ability to positively impact cholesterol levels, which is potentially beneficial as high cholesterol is a contributing factor to heart disease, as stated by the CDC. More human studies are required to validate kombucha’s effectiveness in lowering cholesterol.
A 2015 study discovered that rats treated with kombucha experienced a reduction in their levels of LDL (also known as “bad” cholesterol), as well as an increase in their levels of HDL (also known as “good” cholesterol). Although further research is necessary, it is possible that upcoming studies will demonstrate similar benefits of kombucha for improving cholesterol levels in humans.
12. May Promote Liver Health
Likewise, the consumption of kombucha has the potential to enhance liver function by facilitating the body’s detoxification process. Thus, regular intake of this beverage may alleviate the strain on the liver. (2)
According to a study, rats that received kombucha demonstrated a reduction in thiobarbituric acid reactive substances in their livers, indicating a decrease in cell and tissue damage. Despite this finding, further clinical studies are necessary to determine the sustainability of this advantage.
13. May Play a Role in Lowering Blood Sugar
Consuming kombucha may have advantages for individuals with diabetes or insulin resistance as it can prevent α-amylase, a pancreatic protein that results in elevated glucose levels after meals.
Another study reported that rats with diabetes experienced a remedial impact from Kombucha after 30 days, and their liver and kidney function also showed improvement.
Additional studies are required, though the results propose that kombucha may eventually serve as a supplementary solution for diabetes, coupled with conventional methods like exercise, oral medications, insulin, diet, and weight loss.
14. Help Maintain Healthy Weight
If you like soda or juices but desire a beverage that has fewer calories and less sugar which can aid in your weight loss journey or help to maintain it, then Kombucha could be the perfect alternative drink. Consuming excessive amounts of sugar results in the consumption of empty calories that could potentially lead to weight gain if they are not burned.
It’s important to keep in mind that kombucha still contains sugar, despite the fact that most of it is fermented, resulting in some remaining in the end product. However, according to Rebecca Silver, MS, RDN, who practices in Phoenix, an average serving size may only contain 6 to 8 grams (g) of sugar.
Silver cautions that brands with two servings per bottle require a doubling of the amount, yet this still falls under the standard serving size of a canned soda or juice beverage, which can exceed 25 g per serving.
To put it in perspective, a 16.2 ounce bottle of organic, raw kombucha may contain 60 calories and 16 g of sugar, whereas a 16 ounce soda can pack in 190 calories and 52 g of sugar.