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The Science of Kombucha: Is Kombucha Good for You?
In this article, you and I will examine the science behind kombucha and its potential health benefits for you. I’m going to get you actual medical resources, rather than recycled same old information you find on millions of other websites.
First of all though, let’s quickly recap on what kombucha is, because by now you’ve probably seen a metric tonne of information and brands (because kombucha is widely available in many different varieties and flavours – from the traditional tea-based brews to more modern, craft, and artisanal kombucha versions).
What is Kombucha: A Quick Recap
Kombucha is a fermented beverage made primarily from black or green tea, sugar, and a culture. This culture is a symbiotic colony of bacteria and yeast (SCOBY), which converts the sugar in the tea into alcohol (ethanol) and carbon dioxide. The SCOBY’s bacteria then convert alcohol into acetic acid, which gives kombucha its characteristic sour taste – yes, like an apple cider vinegar. The final drink is a slightly sweet, slightly sour, and lightly carbonated beverage that is rich in probiotics and other beneficial organic compounds.
Like I say: A recap on kombucha, most of which you likely already know. Now for the deep dives on the actual question of “is kombucha good for you?”
The Health Benefits of Kombucha
By now, I suspect you know kombucha has been shown to have a number of health benefits, such as improved gut health, increased energy and a strengthened immune system. All good stuff, but all a bit basic in the information HOW kombucha helps with these things.
Many websites and Manufacturers of booch tout the miracle of probiotics in kombucha: Sure, probiotics are beneficial bacteria that can help to balance the microflora in the gut and improve digestive function. But again: HOW do they probiotics work to produce those good gut health benefits, eh?
I’m going to give you my 5 main ways I think as a Master Kombucha Phuket Brewer, kombucha can help your continued good health, starting with my most important reason for making Phuket kombucha for you to drink:
1. Gut Health
The gut microbiome is a complex and delicate system that plays a crucial role in maintaining human health. Your gut microbiome is composed of various microorganisms, including bacteria, viruses, fungi, and protozoa. The gut microbiome is crucial for proper digestion, as it helps to break down food and extract nutrients. A healthy gut microbiome is essential for maintaining the balance of microorganisms in your gut, and the prevention of harmful bacteria from overgrowing.
Kombucha, being a fermented tea drink, has been shown to have a positive impact on gut health due to its high content of probiotics and acetic acid. Probiotics are live microorganisms that are beneficial for the human body. They have been shown to improve your gut health by maintaining a healthy balance of microorganisms in the gut, and by suppressing the growth of harmful bacteria. In addition, probiotics can improve gut health by enhancing the gut mucosal barrier, which acts as a barrier to protect the gut from harmful bacteria and toxins.
Acetic acid is another important component of kombucha that has a positive impact on your gut health. Acetic acid is a weak organic acid that has been shown to reduce the growth of harmful bacteria in the gut, including E. coli, Salmonella, and Listeria. This is because acetic acid creates an acidic environment in the gut that is hostile to harmful bacteria, making it difficult for these bacteria to survive.
More On Acetic Acid
A little more deeper and nerdier on the acetic acid found in kombucha? Sure thing! It has been shown to increase the production of short-chain fatty acids (SCFAs) through its fermentation by acetic acid bacteria. The process of SCFA production occurs in the large intestine and involves the breakdown of dietary fibre by gut microbiota.
The metabolic pathway for the production of SCFAs begins with the hydrolysis of dietary fibre into monosaccharides, disaccharides, and oligosaccharides by digestive enzymes and gut bacteria. These more simple compounds then serve as substrates for the anaerobic fermentation by gut bacteria, leading to the production of SCFAs such as acetate, propionate, and butyrate.
The increase in SCFA production in response to acetic acid supplementation has been linked to improved gut health. SCFAs serve as energy sources for colonic epithelial cells, and they also play a role in maintaining the gut epithelial barrier, regulating gut motility, and modulating immune function. Additionally, the production of SCFAs has been shown to alter the composition of gut microbiota, promoting the growth of beneficial bacteria and suppressing the growth of harmful bacteria.
This is a total science nerd way of saying “kombucha helps break your food down better, into more-easily digestible compounds that let your ‘good’ gut flora and fauna thrive: A healthy human body starts with a healthy gut”. In fact, a study published in the Journal of Food Science and Technology further documents the positive impact of kombucha on gut health. The study found that kombucha helps to reduce the growth of harmful bacteria in the gut, leading to improved gut health and reduced digestive issues, such as constipation, bloating, and indigestion.
Yay. Drink up.
To sum up all this science stuff: Yes, kombucha has been shown to have a positive impact on your gut health due to its high content of probiotics and acetic acid. Probiotics are beneficial bacteria that help to maintain a healthy balance of microorganisms in the gut, while acetic acid helps to reduce the growth of harmful bacteria in the gut, leading to improved gut health and reduced digestive issues. These findings demonstrate the potential for kombucha to be used by you as a natural and effective way to improve gut health and prevent digestive issues.
I researched this section the most, because I believe it’s the most important reason to drink kombucha for your best gut health, and overall health.
2. Antioxidants in Kombucha
The human body is constantly exposed to a variety of oxidative stressors that can cause cellular damage and contribute to the development of various health problems.
Kombucha has been demonstrated to have a beneficial effect on reducing oxidative stress in the human body.
Oxidative stress occurs when there is an imbalance between the production of reactive oxygen species (ROS) and your body’s ability to neutralise these species. The excess production of ROS can lead to oxidative damage to cellular components such as lipids, proteins, and DNA, which can contribute to various chronic diseases such as cardiovascular disease, cancer, and neurodegenerative diseases associated with aging of your body’s cells.
Kombucha has been shown to contain high levels of antioxidants, which are essential in reducing oxidative stress by neutralising ROS.
Kombucha contains a variety of these antioxidants such as ascorbic acid, glutathione, and superoxide dismutase. It also contains polyphenols such as catechins, epicatechins, and gallic acid.
And apples. And blue spirulina.
But seriously, it’s these main antioxidants and polyphenols – along with ascorbic acid, which play the key role in reducing oxidative stress in the body.
Also – talking about ascorbic acid? Well, you might also know this as Vitamin C, and it’s another important antioxidant that helps to reduce oxidative stress in the body via a super-complex metabolic process called the “redox reaction”.
The human body is constantly exposed to “free radicals”, which are unstable molecules produced as a by-product of normal metabolic processes or through exposure to environmental factors such as pollution, radiation, and tobacco smoke. Free radicals whizz around the human body, and can cause cellular damage by oxidising your cellular components such as lipids, proteins, and DNA into chemical compounds associated with poor health condition (and yes, cancer is one of these but I’m not saying drinking kombucha is going to cure Cancer, know what I mean?)
In something called a “redox reaction”, the antioxidants in kombucha act as electron donors to zap free radical (by transferring electrons to them, for the extreme nerds like me reading this!). This transfer of electrons stabilises the free radical, effectively neutralising its oxidisation into ‘bad compounds’ which give a good kicking to your more healthy cells.
And it’s good ol’ vitamin C (ascorbic acid) in the kombucha that does the most reduction of oxidative stress in the body.
And you thought it was just a great tasting fizzy health drink.
The antioxidant properties of kombucha have been extensively studied and documented in a variety of scientific journals, including the Journal of Traditional and Complementary Medicine (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5607915/). These studies provide strong evidence of the ability of kombucha to reduce oxidative stress in the body and improve overall health. By consuming kombucha regularly, individuals can help to neutralize harmful free radicals and reduce their risk of developing various health problems associated with oxidative stress.
3. Probiotics and Immune System Boost
Kombucha is a fermented beverage that contains a variety of beneficial bacteria and yeast, including probiotics, which are microorganisms that can promote health and well-being. The probiotics in kombucha can help to improve your gut health and boost your immune system by providing the gut with beneficial bacteria and by reducing the growth of harmful bacteria in the gut. This improved gut health is crucial for proper digestion and helps the body to better fight off diseases and infections, as we learned previously above.
There are several commonly found strains of probiotics in kombucha, including:
- Lactobacillus
- Pediococcus
- Acetobacter
These probiotics can help to maintain a healthy balance of microorganisms in the gut, which is crucial for proper digestion and for reducing the risk of digestive issues such as constipation, bloating, and indigestion.
Furthermore, by reducing the growth of harmful bacteria in your gut, the probiotics in kombucha can help to improve gut health and boost the immune system, as demonstrated in a study published in the Journal of Medical Food.
It is important to note that the exact mechanisms by which the probiotics in kombucha promote health and well-being are not yet fully understood. However, it is believed that they may help to regulate the immune system, improve gut permeability, and enhance the production of short-chain fatty acids, among other things.
4. Liver Health
Kombucha’s impact on liver health has been the subject of scientific research and scrutiny, and it has been demonstrated to provide numerous benefits to liver health. Acetic acid, which we know from above, is present in kombucha, has been shown to have protective effects against oxidative stress in the liver: A critical aspect in maintaining healthy liver function.
Oxidative stress, caused by an excess of reactive oxygen species (ROS – remember from above?) in the liver, can result in cellular damage and dysfunction, leading to various liver diseases such as fatty liver disease, hepatitis, and cirrhosis.
Acetic acid has been shown to have a beneficial impact on liver function by improving the activity of various enzymes responsible for detoxifying the liver and eliminating toxic substances. These beneficial effects have been demonstrated in a study published in the Journal of International Society of Sports Nutrition.
By having probiotics in kombucha, they also contribute to your improved liver health. Probiotics have been shown to improve gut health and maintain a healthy balance of microorganisms in the gut. This can result in a reduction of toxins entering the liver to start with, as the gut acts as a barrier to the liver and filters out harmful substances.
Remember the good gut health section and how I detailed how good overall human health starts with a healthy gut? Now you have another example as to why I said this and maintain this to anyone that listens!
In summary, the presence of acetic acid (vitamin C) and probiotics in kombucha has been demonstrated to have numerous benefits to liver health, including reduction of oxidative stress and improvement of liver function. This highlights the potential of kombucha as a complementary therapeutic drink for liver health, particularly for individuals with liver diseases caused by oxidative stress and cellular damage. This absolutely comes with the caveat of the regular kombucha drinker ensuring their kombucha is under 0.5% ABV otherwise elevated alcohol in kombucha could affect the liver health adversely. Just like you likely wouldn’t drink a regular beer daily, drinking home made kombucha with unknown levels of alcohol comes with the same caution.
5. Reduction of Inflammation
Kombucha has demonstrated anti-inflammatory properties, with the potential to decrease systemic inflammation throughout the human body.
Inflammation plays a crucial role in the development of various diseases and health conditions, including:
- Arthritis
- Cardiovascular disease
- Certain malignancies (that can lead to Cancer)
The bioactive compounds present in kombucha, including acetic acid and polyphenols, have been shown to exhibit anti-inflammatory effects via multiple mechanisms.
These compounds can greatly reduce and interfere in the activity of pro-inflammatory cytokines and enzymes – as well as helping to reduce oxidative stress, and modulate the human cell immune response.
These effects have been reported in several in vitro and animal studies, as well as a limited number of human studies, as highlighted in the Journal of Functional Foods.
Further research is required to fully understand the mechanisms of action and the potential clinical benefits of kombucha in reducing inflammation in the human body, but anecdotally I think everyone has heard about a mate of a mate who’s drunk kombucha and received some form of health benefit.
That said, I absolutely need to tell you that those with a history of compromised immune systems might like to try a small amount of kombucha first: There are yeasts and bacteria in kombucha that are friendly and beneficial, sure, but those with a history of hives or those with a history of strong reactions to histamines? Yup, you might want to try a little kombucha first to see if you get an adverse response.
Craft Kombucha and Artisanal Kombucha: More Healthy Than Commercial Mass Produced Kombucha
In recent years, there has been a surge in the popularity of craft and artisanal kombucha, which is hand-made using traditional methods. These small-batch brews are often made using high-quality ingredients and are known for their unique flavour profiles. Some popular craft kombucha Phuket brewers include KombuchaWOW!, which is located here in Thailand. I’m writing this section because at the time of writing this article (March 2023), there are a trickle of commercial kombuchas arriving in grocery stores and 7-11 kombucha availability. Sadly, these kombuchas can be described as “dead” at best, because they contain no live cultures that contain any of the beneficial attributes we’ve discovered together in this article. Sure they taste great (although yogurt kombucha – really? I was surprised too..), but they serve no function towards being a healthy drink choice compared to raw kombucha like that produced by my team and I at our kombucha Phuket brewery. Just sayin’..
Alcohol in Kombucha
One of the key concerns surrounding kombucha is its alcohol content. While kombucha is naturally fermented and contains alcohol, the alcohol content in KombuchaWOW! And similar commercial raw kombuchas, is less than 0.5% ABV by Thai brewing laws. This means our Phuket kombucha can be considered to be non-alcoholic. However, it is important to note that the alcohol content can vary depending on the brewing method and the type of yeast strains present in the scoby used in the fermentation process.
Is Kombucha Safe for Children to Drink?
First and foremost, it is important to note that kombucha is a fermented beverage that contains small amounts of alcohol. According to the Alcohol and Tobacco Tax and Trade Bureau, kombucha is considered a non-alcoholic beverage if it contains less than 0.5% alcohol by volume (ABV). This low level of alcohol content is not considered harmful to most adults, but it is important to consider the effects of this level of alcohol on children.
Children Under 5
In general, it is not recommended for children under the age of 5 to consume any kombucha, as their developing bodies are more sensitive to the effects of alcohol. This is supported by the American Academy of Paediatrics, which states that children under the age of 5 should not be given any form of alcohol, including non-alcoholic beverages that contain small amounts of alcohol.
Children Over 5
For children over the age of 5, small amounts of kombucha may be consumed in moderation, as long as they are supervised by a responsible adult. However, it is important to note that the potential health benefits of kombucha for children are not yet well established, and more research is needed in this area. This said though, the benefits of the kombucha come in with less alcohol than other common foods the child may be consuming such as ripe fruit, tinned tomatoes and naturally-fermented soy sauce: All of which are far higher in alcohol than 0.5% kombucha!
In conclusion, it is recommended that children under the age of 5 should not consume kombucha, while children over the age of 5 may consume small amounts (250ml maximum) in moderation with adult supervision. Further research is needed to determine the potential health benefits of kombucha for children, and it is important to consult with a pediatrician before giving kombucha to children.
Summary: Is Kombucha Good For You? Yes. But With Caveats
I hope this thoroughly-researched article has now better-equipped you to answer the question of “is kombucha good for you”. I spent a decent chunk of time poring over scientific research journals, and I can honestly say that unless you’re a child under 5, or you have a strong response to histamine based foods and drinks (which, yup, this includes kombucha); Then YES, kombucha brings a wealth of human health benefits – from gut health being the most important, through to even weight loss if you want to research that a bit more. The science is there, and it supports the fact that kombucha is a better choice of drink where you want a low / no sugar organic drink that is good for you.
Booch on!
References:
Alcohol and Tobacco Tax and Trade Bureau. (n.d.). Kombucha FAQs. https://www.ttb.gov/faqs/kombucha-faqs
American Academy of Pediatrics. (2016, October 17). American Academy of Pediatrics Announces New Recommendations for Young Children and Media. https://www.aap.org/en-us/about-the-aap/aap-press-room/Pages/American-Academy-of-Pediatrics-Announces-New-Recommendations-for-Young-Children-and-Media.aspx