The Best Kombuchas, According to a Dietitian

Frequently Asked Questions

• Does kombucha have caffeine?

  Most Kombucha does contain some caffeine, because it typically has a base of either green or black tea varieties. The amount depends on the caffeine content in the tea leaves used to brew the tea. Caffeine content may also depend on how long the tea was steeped in hot liquid, how long the kombucha ferments, and whether any caffeine was added at the end. Most kombucha contains anywhere from 5 milligrams to 25 milligrams, which is much less than a cup of coffee, which typically contains about 100 milligrams. Many manufacturers will list the caffeine content on the label, or you may be able to find it on the maker's FAQ page.
  

  Learn More: How Much Caffeine Is Too Much?
• How nutritious is kombucha?

  The nutritional composition of kombucha varies by brand and flavor, depending on the production process and ingredients used. They typically do not contain any protein, fats or fiber, but they do contain carbohydrates, primary in the form of sugars from either cane sugar or fruit juices, concentrates, or purees. They can also contain varying levels of polyphenols, which are antioxidant compounds found in plants, from the tea or fruit blends they contain.

  Other compounds in kombucha include: small amounts of B-vitamins, trace minerals (including copper, iron and zinc), organic acids (including acetic acid which is found in vinegar products), probiotics (of varying levels), carbon dioxide (that gives carbonation), and alcohol. Most of these compounds are derived from the fermentation process in kombucha production.

• What are the benefits of drinking kombucha?

  There are many health claims associated with kombucha, however, there are limited studies on the effects of kombucha consumption in humans. Additionally, the composition of kombucha can vary, depending on the ingredients and production methods, making it hard to draw any conclusions about its potential health benefits.

  Due to the kombucha fermentation process, some unpasteurized, raw kombucha can contain varying levels of probiotics, or “good” bacteria.While we know that probiotics can be beneficial for the gut microbiome, it is inconclusive whether the strands of bacteria and amounts present in kombucha specifically promote a healthy gut in humans.

  Kombucha can contain polyphenols that have antioxidant properties, similar to those found in fruits, vegetables, and other plant-derived food and beverages. In general, antioxidants can help to mitigate inflammation.

  There is also some animal research that suggests that both the antioxidant compounds and probiotics, as well as the acetic and glucuronic acid contents, could be associated with improved heart health, gut health, blood sugar control, liver detoxification, immune response, and increased antioxidant activity. However, due to the limitations in these studies, more research is needed to fully understand the potential health benefits, as well as potential negative side effects of kombucha consumption.

• Is kombucha safe to drink?

  In general, consuming commercially sold kombucha in moderation is considered safe for healthy adults, as it is a regulated beverage by the FDA, so producers are required to follow certain food regulations, production protocols, and labeling policies.Home-brewed kombucha can be safe if the proper protocols are followed and pH levels are well monitored, but it does come with more risk.

  Because kombucha can contain varying levels of alcohol, and because unpasteurized beverages can come with risks of bacterial contamination if not processed and stored properly, children, those who are pregnant or immunocompromised, and those who have a pre-existing medical condition should consult a healthcare professional before consuming kombucha.

  Note that consuming large quantities of kombucha, particularly off-market products not regulated by the FDA, can have potential negative side effects. In 1995, two women in Iowa fell critically ill, and one died (likely related to her pre-existing medical conditions), after consuming homemade, over-fermented, highly acidic kombucha in excessive amounts. In response, the CDC released a statement advising that individuals should proceed with caution when consuming non-FDA-regulated kombucha products, and should limit their intake to 4 ounces per day.

• How does kombucha affect your bowels?

  In general, individuals can have different gastrointestinal responses from fermented and carbonated beverages (for example, some may experience bloating). Those with IBS may be sensitive to certain high-FODMAP ingredients in kombucha (particularly types of sugar like fructose). It's best to start with a small amount and test for tolerance.

  From a gut-health perspective, there may be benefits to consuming probiotic-rich foods and beverages. Some unpasteurized, raw kombucha can contain varying levels of probiotics, or “good” bacteria; however, it is inconclusive whether the strands of bacteria and amounts present in kombucha specifically promote a healthy gut in humans. To learn more about probiotics in general, check out The Best Probiotic Supplements of 2022 for Men and Women.
  

  To support a healthy gut and bowel regularity, consider diversifying your intake of probiotic-rich foods (like yogurt, kefir, kombucha, kimchi, and other fermented products) and consuming adequate fiber from plant-based sources like fruits, vegetables, whole grains, and legumes. Remember that adequate hydration is essential for regularity, particularly as you increase your fiber intake.
  

• How is kombucha made?

  Kombucha is made by fermenting tea and sugar with SCOBY (symbiotic culture of bacteria and yeast). The FDA Food Code guidelines allow for up to a 10-day fermentation, as continued fermentation beyond that can lead to acidity levels that may be harmful. In general, the pH levels of kombucha need to be tightly monitored and controlled for safe production. After fermentation, some companies add additional sugar or other flavoring, like fruit juice.
  

• How much does kombucha cost?

  The price of kombucha varies, depending on the brand and certifications, but it generally costs between $2 and $5 per bottle, typically ranging from 12 to 16 ounces.

  Products that are USDA certified organic may come with a higher price tag, and so will individual containers versus cases. The size of the bottle or can varies, so also take into consideration the price per serving. Also compare prices among the different retailers listed, as they may change, and items may be on sale with one retailer and not another.

  Our top pick, the Better Booch Kombucha Organic, Variety Pack, was $40 for a pack of 9 ($0.28 per Fluid Ounce) when we published this article, and it is USDA organic and non-GMO.