Can You Safely Drink Kombucha While Pregnant?

Kombucha is a fermented tea that has become increasingly popular in recent years due to its potential health benefits. However, as a pregnant woman, you may be wondering whether it is safe to consume kombucha during pregnancy. In this article, we will explore the safety of drinking kombucha while pregnant and provide you with the latest scientific research on the topic.

What is Kombucha?

Kombucha is a type of fermented tea that is made by adding a symbiotic culture of bacteria and yeast (SCOBY) to a mixture of tea and sugar. The SCOBY ferments the tea and sugar, creating a slightly effervescent and bubbly, tangy, and tart-tasting drink. Kombucha is rich in probiotics, antioxidants, and organic acids, making it a potentially beneficial ok drink for maintaining gut health, boosting immunity, and reducing inflammation during your pregnancy.

Can You Drink Kombucha While Pregnant?

It is recommended that pregnant women limit their intake of kombucha to no more than 4 ounces (120ml) per day – with consideration to whether the kombucha is purchased commercially or home made. You can drink commercial store-brought kombucha as it has to pass safety food tests for pathogens and alcohol levels, but the safety of drinking home-made kombucha during pregnancy has been a topic of debate among health professionals. Although there is no conclusive evidence to suggest that kombucha is unsafe for pregnant women, there are some potential risks to consider if you want to safely drink kombucha while pregnant. Kombucha has been drunk for thousands of years by pregnant women all over the world, but no large peer-reviewed studies exist as of yet.

The primary concern with drinking kombucha during pregnancy is the small amount of alcohol that can be present in the drink. During the fermentation process, kombucha can contain trace amounts of alcohol. While the alcohol content in commercial kombucha is usually less than 0.5% ABV, it is still a consideration for pregnant women who want to avoid any exposure to alcohol.

Alcohol In Kombucha When Pregnant

All Thailand kombucha that is purchased commercially in stores, has to be under 0.5% ABV. When you buy kombucha that is home made or when you make it yourself, that is where the alcohol (ethanol) level can get surprisingly high – easily as high as a standard beer! This alcohol level also climbs if you do a second ferment (2F) where you want to introduce some natural fizz and bubbles, as the sugar or fruit you use in the 2F will then increase the fermented level of alcohol from the yeasts in the kombucha.

That said, commercial kombucha’s 0.5% ABV alcohol content is small when you consider very ripe fruit can have 0.2% ABV in them, and some soy sauces can have over 0.5% in them. Now while you probably wouldn’t drink 250ml of naturally-fermented soy sauce, you would easily drink a 250ml bottle of kombucha.

Caffeine In Kombucha When Pregnant

In addition, all kombucha contains caffeine, which is another consideration for pregnant women. The American College of Obstetricians and Gynaecologists recommends that pregnant women consume no more than 200 mg of caffeine per day, which is equivalent to about one 12-ounce cup of coffee. Kombucha caffeine content can vary greatly depending on what tea is used in the production, but the caffeine in kombucha will 20 – 60mg per 250ml bottle.

While the risks associated with drinking kombucha during pregnancy may be minimal, provided that you choose a reputable brand and limit your consumption to 4 ounces (120ml – of half a 250ml bottle of KombuchaWOW!) then you can be better informed on exactly what you are drinking.

For And Against Drinking Kombucha When Pregnant

For Drinking Kombucha While Pregnant:

• Nutritional benefits: Kombucha is a fermented beverage made from tea and sugar that contains beneficial bacteria and yeast. These probiotics can improve gut health, which may benefit both the mother and the developing foetus.
• Antioxidant and antimicrobial properties: Kombucha has been found to have antioxidant and antimicrobial properties, which can help protect against harmful bacteria and reduce the risk of infection during pregnancy.
• Very low alcohol levels: Kombucha may contain trace amounts of alcohol due to the fermentation process, but the alcohol content is typically less than 0.5% ABV (a very ripe banana has 0.2% ABV, for comparison)

Against Drinking Kombucha While Pregnant:

• Risk of harmful bacteria: Home made kombucha is a fermented beverage, which means there is a risk of harmful bacteria being present. Pregnant women are at an increased risk of food borne illness, and consuming contaminated home-made kombucha could lead to serious health complications for both the mother and the developing foetus.
• Unclear effects on pregnancy: While there is some evidence to suggest that kombucha may have health benefits, there is limited research on the effects of consuming it during pregnancy. It is unclear whether the probiotics in kombucha are beneficial for pregnant women and developing foetuses.
• Caffeine content: Depending on the type of tea used to make the kombucha, there may be a cup of coffee’s worth of caffeine in the bottle of kombucha. High levels of caffeine during pregnancy have been associated with an increased risk of miscarriage and other complications. The American College of Obstetricians and Gynaecologists recommends that pregnant women consume no more than 200 mg of caffeine per day, which is equivalent to about one large 12-ounce (355ml) cup of coffee. Kombucha only has arouns 20mg, but be careful if you’re also drinking coffee or tea everyday: It adds up!

Benefits of Drinking Kombucha While Pregnant

Despite the potential risks, there are some potential benefits of drinking kombucha during pregnancy.

Kombucha is rich in probiotics, which are beneficial bacteria that can support gut health, boost immunity, and reduce inflammation. Probiotics may also help to prevent vaginal infections, which are more common during pregnancy. It’s known that low concentrations of vaginal lactobacilli bacteria is associated with poor urogenital health and adverse pregnancy outcomes. As such, keeping these lactobacilli populations healthy can support a healthy vagina. Kombucha contains beneficial probiotics, so in a normal healthy balanced diet you will already be eating, then the kombucha probiotics may help to support your urogenital health.

In addition, kombucha is a good source of antioxidants, which can help to protect the body from damage caused by bad free radicals. Antioxidants are especially important during pregnancy, as they can help to reduce the risk of gestational diabetes, pre-eclampsia, and other pregnancy-related complications.

How much kombucha can you drink when pregnant?

It is recommended that drinking kombucha during pregnancy should be limited to no more than 4 ounces (120ml) per day. This is in part due to the presence of caffeine in kombucha (not much – around 20mg per 4oz, but it adds up if you’re also wanting your morning coffee for example!). There is a very minimal 0.5% ABV alcohol content in kombucha that’s store-brought (a very ripe banana has 0.2% ABV for example), but this does not include home-made kombucha which can reach the same alcohol level as a standard beer!

The remedy for when you’re craving a strong taste such as kombucha during pregnancy (and don’t want a soda or yet another tea of coffee!) is to drink just half a 250ml bottle of kombuchaWOW! for all the taste without any perceptible risk.

Are The Probiotics In Kombucha Safe To Drink During Pregnancy?

Kombucha contains probiotics, or beneficial bacteria, which have been shown to have a positive impact on gut health. During pregnancy, changes in hormones and digestion can lead to an increase in digestive issues such as constipation and heartburn. Consuming probiotics through foods like kombucha can help support digestive health and alleviate these issues. Additionally, some studies have suggested that probiotics may help reduce the risk of gestational diabetes, a common complication of pregnancy.

Caution On Probiotics in Kombucha During Pregnancy

While probiotics can have a positive impact on gut health, the effects of consuming probiotics during pregnancy are not yet fully understood in peer-reviewed studies. Some research has suggested that probiotics may alter the microbiome of the mother and the developing foetus, potentially leading to negative outcomes.

Additionally, because the probiotics in kombucha are produced through fermentation, there is a risk of contamination by harmful bacteria when that kombucha is home-made. Pregnant women are at a higher risk of food borne illness and consuming contaminated probiotics can have serious health consequences for both the mother and the developing foetus.

Can You Maintain Gut Health During Pregnancy By Drinking Kombucha?

Maintaining gut health is important during pregnancy for several reasons. Pregnancy is a time when a woman’s body goes through many changes, including changes in gut bacteria. By drinking Kombucha, expectant mothers may be able to improve their gut health and prevent or alleviate common pregnancy-related digestive issues, such as constipation, bloating and pregnancy nausea. In addition, a healthy gut microbiome during pregnancy has been associated with better pregnancy outcomes and a reduced risk of preterm birth and gestational diabetes

Secondly, the gut microbiota plays a role in the production and regulation of hormones that are important for a healthy pregnancy. For example, the gut microbiota is involved in the production of short-chain fatty acids (SCFAs), which have been shown to regulate the production of hormones such as insulin, glucagon-like peptide 1 (GLP-1), and leptin, all of which play a role in the regulation of blood sugar levels and energy balance.

Finally, the gut microbiota is involved in the production and metabolism of nutrients that are important for fetal development, such as folic acid, vitamin B12, and vitamin K. A healthy gut microbiota can help to ensure that these nutrients are produced and metabolised properly, which can help to reduce the risk of birth defects and other pregnancy-related complications.

While kombucha most certainly can help to support a healthy gut during pregnancy, don’t forget that home-made kombucha has a much higher alcohol content equivalent to a beer, so any gut-health benefits would be totally negated by this high alcohol content. Stick to store-brought kombucha if you wish to drink it.

How to Choose a Safe Kombucha Brand During Pregnancy

If you decide to drink kombucha during pregnancy, it is important to choose a safe and reputable brand. Look for a brand that clearly lists the ingredients and nutrition information on the label. You now know to avoid homemade kombucha, as it may contain higher levels of alcohol and harmful bacteria – ordinarily not a problem when you’re not pregnant, but of course now you are pregnant it leaves no room for risks.

Finally, choose a brand that uses a natural fermentation process and avoids added sugars and artificial flavours. Natural fermentation ensures that the kombucha is rich in beneficial bacteria and organic acids, while added sugars and artificial flavours can negate the potential health benefits of the drink.

Conclusion

We recommend that you do drink home made kombucha when pregnant. Kombucha has been drunk for thousands of years by pregnant women all over the world, but no large peer-reviewed studies exist as of yet. Is kombucha safe during pregnancy if it’s commercially-made? Purchasing habits amongst expectant Mothers suggests yes – as long as it clearly says it has less than 0.5% ABV content on its label.

While the safety of drinking kombucha during pregnancy is still a topic of debate, it may be safe to consume in moderation. It is important to choose a reputable brand and limit your intake to no more than 4 ounces per day (120ml or half a bottle of KombuchaWOW!)

Ultimately though, your Obstetrician will have the final say on this, in consultation with you.