{"id":629862,"date":"2024-09-24T09:30:52","date_gmt":"2024-09-24T13:30:52","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=629862"},"modified":"2026-02-25T21:30:59","modified_gmt":"2026-02-26T02:30:59","slug":"kombucha-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/kombucha-benefits\/","title":{"rendered":"10 health benefits of kombucha"},"content":{"rendered":"

You might think<\/span> you\u2019re a health-conscious person, but how far does your commitment really go? Would you be willing to consume a slightly fizzy, vinegary drink brewed with something that looks and sounds like a high school science fair project? If you said yes, then keep reading. <\/span><\/p>\n

Kombucha is the beverage you get when you ferment tea with a SCOBY or a <\/span>symbiotic culture of bacteria and yeast (in other words, a living, thriving colony of microorganisms\u2026floating around in your tea). There are tons of gut health drinks, but kombucha is the star of the show. It\u2019s rooted in many centuries of traditional Chinese medicine, and it may provide numerous health benefits thanks to the <\/span>probiotics<\/span><\/a> produced during the fermentation process.<\/span><\/p>\n

You can brew kombucha yourself with tea, small levels of sugar, and store-bought or homemade SCOBY, or you can take a shortcut and purchase one of the many commercial glass bottles sold on the shelves of local health food stores and supermarkets. But why, exactly, should you do either of these things? Here\u2019s what the experts (and research) have to say about the perks of drinking kombucha as part of a healthy diet, which include everything from lower blood sugar and cholesterol to better energy, digestion, and liver health.<\/span><\/p>\n

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10 health benefits of kombucha<\/span><\/h2>\n

According to <\/span>Amy Burkhart<\/span><\/a>, MD, RD, founder of The Celiac MD<\/span>, most of what\u2019s known about kombucha products comes from animal studies rather than human studies. Those results have been promising, spurring more investigation into this fermented beverage in ongoing human trials<\/span>. Based on the evidence we have so far, here are eight potential kombucha benefits.<\/span><\/p>\n

1. Improves gut health<\/span><\/h3>\n

The fermentation process of kombucha produces beneficial bacteria that can support gut health and improve digestion, says <\/span>Lauren Manaker, MS, RD<\/span><\/a>, a registered dietitian based in Charleston, South Carolina<\/span>. <\/span>These good bacteria, known commonly as probiotics, are the same <\/span>gut health superstars<\/span><\/a> found in fermented foods like kefir, kimchi, and sauerkraut. They provide digestive benefits by helping to balance the <\/span>gut microbiome<\/span><\/a>, potentially alleviating issues like bloating and constipation, Manaker explains.\u00a0<\/span><\/p>\n

While the <\/span>connection between probiotics and gut health<\/span><\/a> is pretty clear, keep in mind that kombucha isn\u2019t an exact science, so the quality or quantity of probiotics in any given kombucha drink cannot be guaranteed.<\/span><\/p>\n

Sheri Gaw, RDN, CDCES<\/span><\/a>, owner of The Plant Strong Dietitian and spokesperson for Dietitian Insights, points to a <\/span>systematic review<\/span><\/a> showing that the conditions during fermentation, such as the type of starter, duration of fermentation, and temperature, can influence the strains of bacteria and yeast that are produced.<\/span><\/p>\n

Remember, too, that homemade kombucha will have a different probiotic profile than store-bought kombucha: \u201cGenerally, traditionally fermented kombucha contains live cultures that can contribute to gut health, but some commercial brands undergo pasteurization or filtration, which can reduce the number of beneficial bacteria,\u201d says Manaker.<\/span><\/p>\n

2. May improve cholesterol<\/span><\/h3>\n

Fans of kombucha like to talk about the drink\u2019s positive effects on cholesterol, and while it\u2019s a definite possibility, the research in humans is still developing.<\/span><\/p>\n

A <\/span>study<\/span><\/a> looked at the cholesterol-lowering impact of a sea grape kombucha drink in mice. After four weeks, the drink lowered total cholesterol, triglyceride, and LDL cholesterol levels while raising HDL cholesterol levels. It showed stronger effects at the higher dose for most blood fat markers, but not for total cholesterol.<\/span><\/p>\n

The study noted that the cholesterol-improving activity of the kombucha drink was similar to a 250 microgram\/milliliter dose of <\/span>orlistat<\/span><\/a>, a medication that blocks fat absorption in the diet.<\/span><\/p>\n

3. May lower blood sugar<\/span><\/h3>\n

Drinking kombucha could potentially benefit <\/span>people with Type 2 diabetes<\/span><\/a>, especially in helping them lower or maintain blood sugar levels. A <\/span>pilot study<\/span><\/a> found that people with Type 2 diabetes who drank kombucha for four weeks had lower average fasting blood glucose levels, an effect that has also been seen in <\/span>recent rodent studies<\/span><\/a>, though the sample size was incredibly small at only 12 participants.<\/span><\/p>\n

\u201cThe findings from this study are promising since it can be hard for people with diabetes to adhere to drinking only water,\u201d says Gaw, while clarifying that more research is needed to support these results and determine the best daily dose of kombucha for people with Type 2 diabetes.<\/span><\/p>\n

4. Boosts energy<\/span><\/h3>\n

While there isn’t universal agreement about the best time of day to enjoy kombucha, many people find that drinking it in the morning can provide a refreshing boost of energy and clarity.<\/span><\/p>\n

\u201cThe natural caffeine and B vitamins present in kombucha may help combat that mid-morning slump,\u201d Manaker explains. \u201cConsuming kombucha before a meal may aid digestion by stimulating stomach acids and preparing the digestive system for food.\u201d<\/span><\/p>\n

Gaw agrees, noting that the one-two punch of probiotics and caffeine in kombucha can \u201creally get things moving regarding digestion and energy levels.\u201d That said, you can drink kombucha at any time of day or night (as long as it doesn\u2019t keep you up!).<\/span><\/p>\n

5. May lower anxiety<\/span><\/h3>\n

If you\u2019ve heard that kombucha isn\u2019t just good for your gut but might also benefit your brain, there may<\/span> be some truth to that, but the evidence hasn\u2019t caught up yet.<\/span><\/p>\n

\u201cThere is a significant gap between the online health claims about kombucha\u2019s impact on mental health and actual scientific studies on its effects on conditions like anxiety and depression,\u201d says Dr. Burkhart.<\/span><\/p>\n

However, Dr. Burkhart also says the kombucha-mental health connection is certainly plausible because of what we know about the <\/span>gut-brain axis<\/span><\/a> and how <\/span>what we eat can affect our mental health<\/span><\/a>; in other words, because kombucha can reduce inflammation, provide probiotics, and positively influence the gut microbiome, it\u2019s entirely possible it could have a positive effect on anxiety. As one <\/span>review<\/span><\/a> puts it, though, we need more research before anyone can make that claim or even begin to recommend specific amounts of kombucha for mental health benefits.<\/span><\/p>\n

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