What Is Kombucha? 4 Health Benefits of This Fizzy, Fermented Drink

Kombucha is everywhere these days, but what's it made from—and is it good for you? Here's what to know.

By

Betty Gold

Updated on January 16, 2024

Medically reviewed by

Kristy Del Coro, MS, RDN, LDN

Fact checked by

Haley Mades

What Is Kombucha?

Kombucha is a fermented tea drink that's believed to have originated in China, and has been consumed for over 2000 years. It’s made by adding yeast and a culture of bacteria to a mixture of black or green tea, sugar, and sometimes additional flavorings or fruit juice. The tea and sugar are blended and then turned into kombucha with the help of something called S.C.O.B.Y.— which stands for symbiotic colony of bacteria and yeast. This live bacteria sets the stage for a fermentation process, which is what gives kombucha its subtle effervescence and tart-tangy taste.

Some find the fruity, slightly vinegary flavor of kombucha to be refreshing, while others find it to be more of an acquired taste. So if you're sipping it for the first time consider sampling a few different varieties, flavors, or brands to find your favorite—there are lots to choose from.

Kombucha Health Benefits

It's no magic potion or panacea, but kombucha tea does offer some promising healthy benefits. Do note that much of the research on kombucha thus far has been on animals, so more human studies are needed to support and confirm current findings. But bottom line: The research on health benefits of kombucha is very promising, and it's certainly a better beverage option than soda, juice, and other sugary drinks.

It has probiotics for gut health.

Thanks to the fermentation process, kombucha is packed with probiotics, particularly when raw or unpasteurized. Probiotics are beneficial microorganisms, or the "good" type of bacteria, similar to those that occur naturally in our intestines. Consuming probiotic foods and drinks has been positively linked to better overall gut-health, improved cognitive function, lowering cholesterol, promoting a healthy immune system, and more.

It contains antioxidants called polyphenols.

Tea is one of the most polyphenol-rich drinks you can sip, so it makes sense that its fermented byproduct, kombucha, also contains some of these same bioactive plant compounds. Polyphenols are a category of powerful compounds found in plants with several known benefits, including anti-inflammatory, antioxidant, and anti-aging abilities. One 2020 study found that kombucha made from red tea and green tea (separately) were especially high in the polyphenol subgroup flavonoids on days one. and fourteen of fermentation.

It provides B vitamins.

Kombucha contains B vitamins, known to promote energy, metabolism, nerve function, and cell proliferation and growth.

It has some antibacterial and antifungal properties.

Research has found kombucha, especially that derived from green tea, to have antimicrobial potential, helping to resist and inhibit the growth of harmful fungi and bacteria, including Candida fungal species and Staphylococcus epidermidis (a bacteria that can cause serious infection if it gets into the bloodstream).

Does Kombucha Have Caffeine?

Yes, usually, but not as much as regular tea (or coffee). Since kombucha is most often made from caffeinated black or green tea varieties, it does naturally have some caffeine. The exact amount of caffeine will depend on the brand you buy. But generally speaking, it’s lower in caffeine than coffee and regular tea—it contains about one-third the amount of caffeine of an 8-ounce cup of black or green tea. If you're looking to replace your daily coffee habit or afternoon soda break with something less caffeinated, kombucha is a solid alternative.

Check the label for added sugars, too, as some brands are more of a sweet treat than others.

How Much Alcohol Is in Kombucha?

Alongside the probiotics, fizz, and a fruity, acidic flavor, another natural result of fermentation is the production of alcohol. Kombucha contains a teensy amount of alcohol naturally, and you'll find that bottled versions contain a range of percentages of alcohol.

In order for any beverage, including kombucha, to be sold to consumers as a non-alcoholic drink, the government requires drinks to contain less than 0.5% alcohol. So many kombucha products fall under that alcohol content threshold.

You can also find kombucha options at the store with higher alcohol content, at 0.5% alcohol or above, that are legally considered alcoholic beverages—some are as boozy as beer—and you'll have to be over 21 to purchase them.

Be sure to read the label before you buy a bottle so you know what you're getting into, but you'd have to drink quite a bit to get remotely buzzed. If you're pregnant or breastfeeding, ask your doctor before sipping kombucha.

On the subject of alcohol, kombucha also makes for an unexpectedly delicious cocktail ingredient. Try refreshing kombucha blood orange mules or a tasty grapefruit kombucha marg! If you're feeling more like a zesty mocktail, try this booze-free pomegranate-kombucha tonic.

Where to Buy Kombucha

If you're wondering where to buy kombucha, you can find a wide selection of "booch" at pretty much any supermarket (Whole Foods, Trader Joe’s, Aldi, and more), health food store, or even the corner deli and. You can also make it at home (people have been doing it for over 2,000 years), but if you're new to Team Kombucha, it's probably easiest to buy your first bottle. There's a wide variety of fun flavors available, but here are a few of our favorites.

Suja Organic Pineapple Passionfruit Kombucha (available at instacart.com)
G.T.'s Enlightened Organic Raw Kombucha Gingeraid (available at walmart.com)
Health-Ade Organic Vegan Pink Lady Apple Kombucha (available at target.com)
KeVita Tart Cherry Kombucha (available at wholefoodsmarket.com)
TimTamTummy Kids Kombucha (available at timtamtummy.com)

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