Kombucha Drinks

What Is Kombucha?

Kombucha is a tangy, effervescent drink that's rapidly gained popularity in the wellness world. But what exactly is kombucha? How is it made, and what are the proven health benefits that make it such a sought-after beverage?

Keep reading for a tasty trip into the world of kombucha, from fermentation to function.

Kombucha is a fermented tea beverage made by combining brewed tea, sugar, and a symbiotic culture of bacteria and yeast—commonly referred to as a SCOBY. The result is a slightly sweet, slightly sour, naturally carbonated drink with a flavor profile that can range from fruity and floral to vinegary and tart.

Kombucha originated in Northeast China around 220 B.C. and has been consumed for its medicinal properties for centuries. In recent decades, it has become a staple in health food stores and cafes worldwide. It is a nutritious, natural source of probiotics and antioxidants packaged in a tasty and unique beverage.

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How Is Kombucha Made?

The kombucha brewing process begins with sweet tea, typically made from black or green tea and sugar. Once cooled, a SCOBY (Symbiotic Culture of Bacteria and Yeast) is added to the mixture along with a portion of starter tea from a previous batch. This lowers the pH and jumpstarts fermentation. The mixture is left to ferment at room temperature for 7 to 14 days, depending on taste preference and environmental conditions.

During fermentation, the SCOBY metabolizes the sugar into organic acids, gases (carbon dioxide), and trace levels of alcohol. The tea becomes slightly fizzy and acidic, with naturally occurring probiotics forming in the process. After the first fermentation, many brewers opt for a second fermentation to enhance flavor and carbonation by adding fruits, herbs, or spices.

What Is Kombucha Good For?

Beyond its general wellness appeal, kombucha may support the management or prevention of several specific health conditions. This is due to its probiotic content, organic acids, and antioxidant properties. These effects are linked to its potential impact on the gut microbiome, immune system, inflammation, and metabolic function.

Digestive disorders such as irritable bowel syndrome (IBS), constipation, and bloating may benefit from probiotic-rich kombucha. Probiotics can improve bowel regularity and microbial balance, which is often disrupted in individuals with gastrointestinal conditions1.

Research suggests that fermented foods with live cultures, like kombucha, may help alleviate inflammatory bowel disease (IBD) symptoms by modulating gut flora and immune responses2.

Kombucha’s anti-inflammatory effects—largely due to polyphenols and acetic acid—may also support those with chronic inflammation-related conditions such as arthritis, eczema, and asthma. 

A healthier gut ecosystem has also been associated with improvements in mental health conditions, including anxiety and depression, through the gut-brain axis3. This is the network of nerves that connect your brain and gut. Studies are emerging that link its effects on  digestion, mood, mental health, and thought processes.

In addition, kombucha’s role in stabilizing blood sugar and reducing bad cholesterol (LDL) may make it beneficial for people with type 2 diabetes, obesity, or metabolic syndrome. In animal studies, kombucha reduced hyperglycemia and triglycerides, especially when brewed from green tea4.

While more human clinical trials are needed, current data suggests kombucha may be a functional beverage with broad potential to support gut health, immunity, metabolic health, and inflammation-related conditions.

Final Thoughts

Kombucha is a naturally fermented, probiotic-rich drink with a vast cultural history and a growing body of scientific research supporting its health benefits. Whether you're drawn to it for its taste, gut-health advantages, or detox potential, kombucha continues to earn its reputation as a powerhouse in the world of functional beverages.

Footnotes

  1. Dimidi, E., et al. (2017). “Mechanisms of action of probiotics and the gastrointestinal microbiota on gut motility and constipation.” Advances in Nutrition, 8(3), 484–494. https://doi.org/10.3945/an.116.014407

  2. Iacucci, M., et al. (2023). “Probiotics, prebiotics, and synbiotics in inflammatory bowel disease: A comprehensive review.” Nutrients, 15(1), 150. https://doi.org/10.3390/nu15010150

  3. Clapp, M., et al. (2017). “Gut microbiota’s effect on mental health: The gut-brain axis.” Clinical Practice, 7(4), 987–994. https://doi.org/10.4172/clinical-practice.1000353 
  4. Aloulou, A., et al. (2012). “Anti-obesity and antidiabetic effects of kombucha tea in genetically obese mice.” BMC Complementary and Alternative Medicine, 12, 63. https://doi.org/10.1186/1472-6882-12-63
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