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From preventing a variety of health problems like type 2 diabetes to promoting heart health and improving digestion, there are several health benefits of kombucha.
While there's little scientific evidence to support these claims, experts believe that some ingredients in this drink may be healthy for you.
What is kombucha, and how is it made?
Kombucha is a type of sweet and sour fermented tea made with sugar, tea, yeast and bacteria. The yeast and bacteria are grown together to form a culture, which is added to the tea and sugar.
The mixture is left to ferment for a week or more, with the end result being a lightly carbonated drink that contains vitamins, vinegar and other types of acids.
Possible health benefits of kombucha
Recently, people from all over the world have started consuming this fermented drink as an alternative to canned sodas and fizzy drinks. Here are six top health benefits of kombucha:
#1 Potential source of probiotics
One of the well-known health benefits of kombucha is its probiotic properties. Probiotics provide the digestive tract with good bacteria and help boost digestion while also improving other aspects of health.
Probiotics balance bacteria level in the digestive system, which keeps gut problems, like constipation and bloating, at bay. However, it's important to remember that the amount of probiotic properties greatly depends on the process and fermentation time of the kombucha.
#2 Reduces risk of heart disease
The health benefits of drinking kombucha also include its ability to reduce heart disease risk.
Studies on animals show that the fermented drink can prevent formation of LDL (bad) cholesterol and promote HDL (good) cholesterol. That reduces risk of heart disease and keeps the heart healthy and functioning well.
#3 Strengthens immune system
The healthy fermenting bacteria in the fermented drink can help boost immunity, thanks to the good bacteria in kombucha. As the immune system and digestive system are intertwined, experts believe that the gut health benefits of kombucha may also help strengthen the immune system and boost its functioning.
#4 May improve mental health
Consuming probiotic-rich drinks like kombucha may promote mental health and prevent depression.
In fact, some suggest that there may be a link between probiotics and depression. Experts believe that the anti-inflammatory properties of kombucha may alleviate certain symptoms of depression, but more studies are needed to prove this claim.
#5 Helps manage type 2 diabetes
The possible health benefits of kombucha include managing type 2 diabetes as well.
There's evidence (animal studies) that this fermented drink may be helpful in managing type 2 diabetes. However, as far as its effectiveness in humans is concerned, there's little evidence to suggest that kombucha is good for reducing blood sugar in humans.
An important point to note here is that kombucha is high in added sugar, which can enhance blood sugar and exacerbate blood sugar control in diabetics.
#6 Provides minerals and vitamins
Kombucha offers some essential minerals and vitamins, including vitamin C, vitamin B, vitamin B12, vitamin B6 and vitamin B1, but the proportion of these vitamins can vary depending on how kombucha is made.
Is drinking kombucha safe?
Kombucha is considered a functional drink because of its beneficial physical and mental health benefits. However, as there haven’t been many human studies to support its efficacy, this fermented drink may not be suitable for everyone.
While the health benefits of kombucha for females may include all the aforementioned advantages, the fermented drink might not be suitable for pregnant and breastfeeding women. Furthermore, kombucha may not be suitable for people with a compromised immune system too.
How much kombucha should I drink?
Experts recommend drinking no more than four ounces of kombucha per day. If you're buying kombucha bottles from a store, it's important to check the label, as most of them contain more than 4 oz of kombucha.
Overall, kombucha is definitely a worthy-trying drink that may offer a range of health benefits. If you're new to kombucha, though, start slow, and consume it in moderation. If you notice any unexplained symptoms, like stomach issues, nausea or fatigue, see a doctor immediately.
