It seems like everyone is drinking kombucha these days... But is it as good for your health as they say it is?
Well, to begin with... What is it about kombucha that promotes gut health? Firstly, kombucha has a low pH due to the levels of acetic acid present in the drink. This can help lower your risk of getting a bacterial infection by inhibiting the growth of pathogenic bacteria such as H. pylori, salmonella, E. coli, etc. It has also been linked to weight loss and reducing blood glucose. Research shows that this is due to chemical compounds, d-saccharic acid-1,4-lactone (DSL) (Dimidi et al., 2019). These compounds are created during the process of fermentation and basically inhibit oxidative stress and damage to the kidneys and liver. Kombucha tea in general is also high in antioxidants and many minerals and vitamins.
But how effective is it? Of course, this is not a cure to everything. Kombucha works best with a combination of a regular diet and exercise. For people with conditions like ulcers, etc., kombucha might not be the best option. However, for individuals who are exposed to high oxidative stress, this can definitely help (Jakubczyk et al., 2020). Overall, many components of kombucha are generally beneficial for health. It is also high in vitamin B.
Adverse effects include an upset stomach upset, infections and allergic reactions. Kombucha can also be made in ceramic pots, where lead poisoning has been an issue although with modern day manufacturing, these risks have decreased.
So, up to you... Is kombucha your cup of tea?
A mug of kombucha for your health? (2017). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/kombucha-tea/faq-20058126
Dimidi, E., Cox, S. R., Rossi, M., & Whelan, K. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, 11(8), 1806. https://doi.org/10.3390/nu11081806
Jakubczyk, K., Kałduńska, J., Kochman, J., & Janda, K. (2020). Chemical Profile and Antioxidant Activity of the Kombucha Beverage Derived from White, Green, Black and Red Tea. Antioxidants (Basel, Switzerland), 9(5), 447. https://doi.org/10.3390/antiox9050447
Hi Sanjana,
ReplyDeleteThis is a really interesting post because I've heard of lots of health-oriented people drinking kombucha daily for the health benefits. I read a review article of the health benefits of kombucha from 2019, and they only found one study that showed any benefits of kombucha out of over 300 studies. I wonder if some of the recent research into the gut microbiota has demonstrated more evidence of health benefit. You mentioned the benefit of inhibiting bacterial overgrowth, but I wonder if the biofilm that develops over the fermentation process establishes any new bacterial colonies in the gut. Overall, I think this brings up some really interesting questions about the health benefits of kombucha.
Fontana, L., & Partridge, L. (2015). Promoting Health and Longevity through Diet: From Model Organisms to Humans. Cell, 161(1), 106–118. https://doi.org/10.1016/j.cell.2015.02.020