Why you should try kombucha - the probiotic-rich, low-sugar alternative to soda

• Kombucha is a fermented drink made from adding sugar and yeast to tea.
• Kombucha is rich in probiotics and antioxidants, which may help prevent heart disease.
• To make kombucha, you'll have to let it ferment for one to four weeks.

Thanks to the growing interest in probiotics, kombucha can be found everywhere from health food stores and supermarkets to online retailers and your local bar.

While this fizzy tea is only recently popular in places like the US, folks in China - where the drink is thought to have originated - have been drinking it for millennia, as far back as 226 BC, according to some estimates.

Whether you're interested in trying one of the many commercially available kombuchas or making it yourself at home, here's what you need to know about this trendy beverage.

What is kombucha?

Kombucha is a fermented tea made by adding sugar and yeast to black or green tea, resulting in a lightly carbonated drink with a distinctly tart flavor.

Kombucha ferments for at least a week, according to Kristin Gillespie, a registered dietitian and certified nutrition support clinician at Exercise with Style. During this time, bacteria and yeasts break down the sugar and produce acetic acid, as well as trace amounts of alcohol.

Important: Bad kombucha can be dangerous to drink as it can introduce potentially harmful bacteria into your body, says Gillespie. If you notice visible black or green mold or a rancid smell, it's best to discard it.

Commercial kombucha can't contain more than 0.5% alcohol by volume (ABV), meaning it's safe for those who have recovered from alcohol addiction, Gillespie says. However, pregnant people should avoid drinking kombucha since it's unpasteurized.

Note: Unpasteurized beverages, as a whole, are not recommended during pregnancy because they're linked to foodborne illnesses like salmonella, and listeria that increases the risk of complications including miscarriage, premature labor, and stillbirth.

Kombucha may also contain caffeine, but the amount depends on what tea it's made from. Typically, an 8 fluid ounce serving will contain between 8 to 14 milligrams of caffeine, says Vanessa Rissetto, RDN, co-founder of Culina Health.

Kombucha may also offer many health benefits, such as:

1. Contains probiotics

Related Article Module: 4 unexpected benefits of taking probiotics including improving depression, anxiety, and cardiovascular health

Kombucha's fermentation process produces living organisms called probiotics.

"When consumed, probiotics establish themselves in your gut, and help the existing microbiome [the healthy bacteria in our GI system] digest and absorb nutrients," says Rissetto.

A 2014 study found that kombucha can contain several species of lactic-acid bacteria. Some species play a role in regulating metabolism, as well as helping to control infection and inflammation.

2. High in antioxidants

Since kombucha is made from tea, it can be a rich source of antioxidants. Antioxidants are natural compounds that can help prevent cell damage which can increase your risk of inflammatory diseases - such as arthritis and lupus - certain cancers, and advanced aging, amongst other diseases and conditions.

Tip: If you want to boost your antioxidant intake, opt for kombucha made from black or green tea as a 2019 study found those kombuchas had more antioxidants than the ones made from rooibos tea.

3. May prevent heart disease

Kombucha made from green tea specifically contains polyphenols, a type of antioxidant.

Research suggests polyphenols may protect against cardiovascular disease by:

• Keeping the inner lining of the heart and blood vessels more flexible, thus helping to regulate blood flow
• Reducing inflammation
• Decreasing bad (LDL) cholesterol.

In fact, a large 2016 study of middle-aged and older Chinese people found that drinking green tea improved multiple risk markers for heart disease, like total cholesterol, HDL-cholesterol, triglycerides, and uric acid. Another large 2006 study of Japanese subjects found that drinking green tea regularly was tied to a reduced risk of death associated with cardiovascular disease.

4. May help manage type 2 diabetes

Kombucha may help stabilize blood sugar levels by slowing the digestion of carbohydrates, says Gillespie. This is a critical aspect of diabetes management.

Findings on this link thus far have been mainly limited to animal studies. However, a large 2009 review found high intakes of tea were associated with a reduced risk for diabetes.

How to make kombucha

1. Bring 2 quarts of water to a boil, add ½ cup of cane sugar, and stir to dissolve.
2. Steep four bags of green or black tea (or 1 tablespoon loose tea) into the hot sugar water and let it cool completely.
3. In a large canning jar, combine the tea with SCOBY (symbiotic culture of bacteria), which you can buy or make at home, and 1 cup of previously made kombucha (or plain, unpasteurized store-bought kombucha if you don't have any).
4. Cover the jar with a piece of tight-weave fabric or a paper coffee filter and secure it with a rubber band.
5. Cover the liquid and store it at room temperature and out of direct sunlight, Gillespie says. If you want your kombucha to be extra fizzy, use an airtight container.
6. Carbon dioxide needs room to expand: to avoid an explosion, leave at least 1 to 2 inches of headspace between the liquid and top of the container. You can also "burp" the bottles by opening the top slightly every few days to release excess pressure. Open the container slowly and over the sink, with the cap pointed away from you.
7. Allow the liquid to ferment for anywhere from one week to one month. Keep in mind that the longer it ferments, the more acidic and less sweet it becomes.

Insider's takeaway

The health benefits of kombucha largely stem from antioxidants in the tea it's made from.

Pregnant and breastfeeding people as well as those that are immunocompromised should avoid kombucha due to the risk of exposure to harmful bacteria, says Gillespie.

Although it's generally considered safe in moderate amounts for healthy individuals with no pre-existing conditions, consuming large amounts can cause unpleasant side effects, like stomach upset, and in very rare cases, serious illnesses, such as liver damage and acidosis. Therefore, it's recommended that you drink a maximum of 4 ounces per day.

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