“Quiet, kids – Nate is writing about science stuff again..”

Nathan Hague

Introduction

Along with other fermented foods in your varied diet, the impact of kombucha on the gut microbiome is of interest to scientists around the world. Our human gut microbiome has been a subject of increasing interest to these scientists in recent years, with a growing body of research highlighting its role in our overall health and wellness. The gut microbiome refers to the collective communities of microorganisms that live in our gastrointestinal tract, and it plays a crucial role in regulating a range of physiological processes that we’ll talk about in this article.

Regulating our immune system

First and most importantly, the human gut helps with the of getting the nutrients from the food and drinks we consume, and then through a metabolic process, turning this food into usable energy for us. Beneficial bacteria live amongst the gut flora and gut fauna, and it’s widely accepted that these play a critical role in the impact of kombucha on the gut microbiome health – giving us our general healthy immune system.

The composition of the gut microbiome is influenced by various factors, including diet, lifestyle, and environment, and it is believed that imbalances in the gut microbiome can contribute to a range of health problems, including:

• Digestive issues
• Autoimmune disorders
• Mood disorders such as anxiety and depression

One drink that has gained popularity as a potential gut health aid is kombucha, a fermented tea that has been consumed for centuries. Kombucha is made by combining tea, sugar, yeast and bacteria (a SCOBY – a symbiotic culture of bacteria and yeast). The result of mixing this sweet tea mix with this scoby gives us the kombucha, and it’s believed that this kombucha contains a range of health-promoting compounds, including:

• Organic acids
• Enzymes
• Probiotics

Despite the popularity of kombucha, however, the scientific evidence on its impact on the gut microbiome is still limited.

In this article, we will review the current scientific literature on the impact of kombucha on the gut microbiome to determine its potential benefits and drawbacks. By you and me examining the existing research and more easily explaining the findings, I’m going to try and aim to provide you with a comprehensive and up-to-date understanding of this topic as of 2023, on the impact of kombucha on the gut microbiome.

Body

What is Kombucha and How is it Made? Kombucha is a fermented tea that is made by combining tea, sugar, yeast, and bacteria. The specific strains of yeast and bacteria used in kombucha production can vary, but typically include a mixture of Saccharomyces, Candida, and Acetobacter species. The yeast and bacteria consume the sugar in the tea, producing a mixture of organic acids, enzymes, and other compounds that are believed to have health-promoting properties.

The exact composition of kombucha can vary depending on the specific recipe and fermentation process used, but some of the compounds that have been identified in kombucha include:

• Acetic acid
• Gluconic acid
• Actic acid
• Probiotics such as Lactobacillus and Bifidobacterium

These compounds are believed to have a range of health benefits, including improving gut health and boosting the immune system.

Kombucha and Gut Health

More scientific studies have shown that kombucha consumption can have a positive impact on gut health. For example, one study found that kombucha consumption improved gut health in obese mice by increasing the populations of beneficial bacteria such as lactobacillus and bifidobacterium – two common probiotics found in Thailand kombucha brands such as KombuchaWOW!

Now I know we’re not mice, but these results suggest that kombucha may be beneficial in promoting gut health by supporting the growth of beneficial bacteria and maintaining a healthy gut microbiome.

Kombucha And The Gut Barrier

The gut barrier, also known as the intestinal barrier, is a complex network of cells, mucus, and other components that play a crucial role in maintaining gut health by preventing harmful substances from entering the bloodstream. A healthy gut barrier is essential for maintaining overall gut health and preventing a range of health problems, including digestive issues and autoimmune disorders. By reducing inflammation and improving gut barrier function, kombucha may be a useful tool in promoting gut health and preventing these health problems.

However, it is important to note that not all kombucha is created equal, and the specific strains of yeast and bacteria used in production can greatly impact the effectiveness of kombucha in promoting gut health. For example, a study has shown that sugar consumption can impair your brain. The link between good gut health and a good brain function (the “gut-brain axis”), so it stands to reason that when the yeast in the scoby hasn’t consumed all the sugar in the kombucha during fermentation process, this sugar will contribute towards impairing brain functions such as memory.

Sugar In Kombucha

Another important factor to consider when evaluating the impact of kombucha on the gut microbiome is the sugar content of the drink. While kombucha is initially made from a mix of green tea and black tea, along with sugar, it’s the yeast in the scoby that consume most of the sugar during the fermentation process, resulting in a relatively low-sugar end kombucha that can positively affect the impact of kombucha on the gut microbiome.

However, some kombucha products on the market contain added sugars, which can be harmful to the gut microbiome. Research has shown that a high-sugar diet can negatively impact gut health by promoting the growth of harmful bacteria and reducing the populations of beneficial bacteria. As such, it is important to choose kombucha products with a low sugar content and to limit overall sugar intake in order to promote gut health.

Luckily, Thailand kombucha brands such as our KombuchaWOW! contain less than 1g of sugar in our end product. Our Phuket kombucha brewery is based in Chalong, and we have independent food testing laboratories test random batches all the time to ensure the sugar in our kombucha is less than 1g per 250ml bottle (a teaspoon of sugar is usually 4g, to give you some perspective)

Kombucha and the Immune System

The Scientific Evidence In addition to its impact on gut health, kombucha is also believed to have a positive impact on the immune system. For example, a study found that kombucha consumption increased the activity of immune cells in mice. These findings suggest that kombucha may be beneficial in supporting the immune system and helping to prevent illness (even if we are humans and not mice!)

Another study published found that kombucha fermented with Lactobacillus plantarum had strong antimicrobial activity against a range of harmful bacteria, including E. coli and Staphylococcus aureus. These findings suggest that kombucha may be beneficial in preventing illness by inhibiting the growth of harmful bacteria and supporting the immune system.

It is important to note, however, that the scientific evidence on the impact of kombucha on the immune system is still limited, and further research is needed to fully understand its potential benefits and drawbacks.

Conclusion

In conclusion, the scientific evidence on the impact of kombucha on the gut microbiome and the immune system is promising, but still limited. Studies have shown that kombucha can have a positive impact on gut health by supporting the growth of beneficial bacteria and reducing inflammation, but the specific strains of yeast and bacteria used in production can greatly impact its effectiveness. Additionally, kombucha is believed to have a positive impact on the immune system, but further research is needed to fully understand its potential benefits and drawbacks.

It is important to choose kombucha products with a low sugar content and to limit overall sugar intake in order to promote gut health. Additionally, it is always a good idea to consult with a healthcare professional before making any significant changes to your diet, especially if you have a pre-existing health condition.

Your best approach to drinking kombucha to positively affect the impact of kombucha on the gut microbiome, is to drink it as part of an overall varied and healthy diet: Don’t just drink kombucha thinking it will cure everything – it won’t!

But it will help you by contributing to your overall health.

Booch on!