Supposed Health Benefits Of Drinking Kombucha?
How Much Kombucha Can I Drink Daily?
Why is there so much talk recently about kombucha? Are there any kombucha health benefits when you consume it daily? I'm sure I'm not the only one noticing articles coming out daily about the benefits of drinking kombucha or whether there are or aren't any documented or medical health benefits of including kombucha as a go-to health drink.
Of course we can say it's because it's the new "trendy" drink, but as with many "new" things labeled that way, more and more people and businesses are capitalizing on this as an opportunity to declare that drinking kombucha will be a cure-all for many health (and especially gut) related issues, when it's not necessarily the case. So let's cut through the jargon and look at a more realistic approach as to how healthful kombucha is and whether or not you should be including it in your diet.
Of course we can say it's because it's the new "trendy" drink, but as with many "new" things labeled that way, more and more people and businesses are capitalizing on this as an opportunity to declare that drinking kombucha will be a cure-all for many health (and especially gut) related issues, when it's not necessarily the case. So let's cut through the jargon and look at a more realistic approach as to how healthful kombucha is and whether or not you should be including it in your diet.
There are generally three camps of people when it comes to their relationship with kombucha.
Each group has different expectations and experiences and has slightly different opinions about whether kombucha is "healthy" or not. Kombucha is a "holistic" food, and when it comes to holistic foods, there aren't generally medical reports or in-depth studies that confirm or deny it's benefits to the average consumer. That doesn't mean that fermented foods like kombucha aren't or can't be healthy, but just like most other health foods, kombucha affects everyone completely differently. (This is the concept of holistic health in which both the physical and mental aspects of life are closely connected and play a big role into a person's overall health and wellness).
- First camp: those that have never had it.
- Second camp: those that have had it and don't like it.
- Third camp: those that either like it or don't regularly drink it, but would consume it happily if it was available.
Each group has different expectations and experiences and has slightly different opinions about whether kombucha is "healthy" or not. Kombucha is a "holistic" food, and when it comes to holistic foods, there aren't generally medical reports or in-depth studies that confirm or deny it's benefits to the average consumer. That doesn't mean that fermented foods like kombucha aren't or can't be healthy, but just like most other health foods, kombucha affects everyone completely differently. (This is the concept of holistic health in which both the physical and mental aspects of life are closely connected and play a big role into a person's overall health and wellness).
"Just because there are no scientific or published medical studies related to the health benefits of kombucha doesn't mean there are no health benefits of kombucha."
As someone who drinks kombucha regularly and also brews it on a larger scale, I realize I have a bias towards the health benefits of fermented foods. But I'm always interested in learning more when someone tells me they don't particularly like the taste of kombucha (or haven't found one they do enjoy). The normal response of a person who has tasted it but not fond of kombucha is that it's too vinegary, or is too sour or tart, or it smells funny. These are all the most common.
But my ears perk up a bit more when someone tells me they don't like kombucha but..... will continue to drink it because they've been told it's "healthy" by someone or read an article about it's health benefits. As one who is always eager to talk about gut health, I would ask them a few more questions about their own self awareness as it relates to their own digestive health (a more holistic approach). "Do you feel differently after consuming it?" "Has your bathroom behavior changed after drinking some?" "Have you noticed your moods are different or have more energy (b-vitamins are produced in the gut)?
But my ears perk up a bit more when someone tells me they don't like kombucha but..... will continue to drink it because they've been told it's "healthy" by someone or read an article about it's health benefits. As one who is always eager to talk about gut health, I would ask them a few more questions about their own self awareness as it relates to their own digestive health (a more holistic approach). "Do you feel differently after consuming it?" "Has your bathroom behavior changed after drinking some?" "Have you noticed your moods are different or have more energy (b-vitamins are produced in the gut)?
What Happens When You Drink Kombucha?
If your mindset is that you believe all of these miraculous kombucha health benefits and are excited to share those health benefits, yet haven't actually experienced many of those benefits yourself, then you may want to re-evaluate exactly why you are drinking kombucha in the first place. I'm not saying that it can or can't assist you on your journey to better health or that it will or won't be beneficial, but what I will say is that there is no "scientific" proof that drinking kombucha solves any medical problem or cures any disease of health condition and shouldn't be touted as such.
What I can say is that kombucha is a fermented beverage; fermented foods can have probiotics; probiotics can improve gut health; and gut health is at the epicenter of our overall health. So if you drink kombucha for it's health benefits, there are a lot of components that have to be filled in before we can say that kombucha is the magic elixir to immortality and eternal health. But if you enjoy the taste, or you enjoy the carbonation, or you enjoy the tartness, or if you love supporting local brewers, by all means drink up and treat it just like any other beverage you might consume.
What I can say is that kombucha is a fermented beverage; fermented foods can have probiotics; probiotics can improve gut health; and gut health is at the epicenter of our overall health. So if you drink kombucha for it's health benefits, there are a lot of components that have to be filled in before we can say that kombucha is the magic elixir to immortality and eternal health. But if you enjoy the taste, or you enjoy the carbonation, or you enjoy the tartness, or if you love supporting local brewers, by all means drink up and treat it just like any other beverage you might consume.
I find it fascinating when people ask, "how much kombucha should I drink", yet won't ask the same thing about drinking things like regular tea, soft drinks, alcohol, or even water. How much soda pop should you drink? How many Pepsi's should you drink a day? What's the right amount of water to consumer in a day? Who knows because each person is different? Each person metabolizes sugar differently? I have personal preference of drinking 0 sodas a day, but there are people who find enjoyment (or addiction?) of drinking 1 or 2 a day. If they feel happy and healthy drinking them, more power to them, but it's important to understand that drinking soda can affect their bodies (or get their body to do things they aren't supposed to do) in ways that will be detrimental for their overall health. Drinking too much water or tea might be detrimental to your health as well. The key is learning how to interpret the signals your body is telling you.
But when it comes to kombucha or fermented foods and drinks, opponents say there is no scientific proof kombucha is beneficial, therefore including it in your diet is not needed. On the other hand, advocates for kombucha say there is holistic (or more natural) proof. Is there a happy medium?
Unfortunately, nowadays, in most of the articles about the benefits of kombucha, the authors generally and implicitly state that kombucha CAN help with the curing of this disease or illness... it CAN assist our body to do this... CAN help our bodies detoxify... etc. rather than saying it is CAN scientifically proven to do those things (which IMO is hard to prove because of the many different variables in living our own lives).
As a fun exercise (and because I'm a nerd), let's look at drinking kombucha's health benefits from a mathematical perspective and algebraic equation of A + B = C.
But when it comes to kombucha or fermented foods and drinks, opponents say there is no scientific proof kombucha is beneficial, therefore including it in your diet is not needed. On the other hand, advocates for kombucha say there is holistic (or more natural) proof. Is there a happy medium?
Unfortunately, nowadays, in most of the articles about the benefits of kombucha, the authors generally and implicitly state that kombucha CAN help with the curing of this disease or illness... it CAN assist our body to do this... CAN help our bodies detoxify... etc. rather than saying it is CAN scientifically proven to do those things (which IMO is hard to prove because of the many different variables in living our own lives).
As a fun exercise (and because I'm a nerd), let's look at drinking kombucha's health benefits from a mathematical perspective and algebraic equation of A + B = C.
Kombucha's Health Benefits Are Like A Math Equation: A + B = C
This is "A":
This is "B":
This is "C" and the area where most people on both sides of the scientific/holistic aisle fall short and can't agree.
Can't you see where all the confusion, cynicism, and skepticism lies? Everyone's body is different and acts and reacts differently to many different foods, stimulants, and toxins due to stress, lifestyle, genetics, habits, and mental make up. There are too many variables to say that a fermented beverage is a cure-all, but this also can be applied to all foods or drinks in general.
- Kombucha does have probiotics when produced properly.
- Kombucha is made from tea, therefore contains the benefits of tea.
- Kombucha contains antioxidants and cellulose acids.
- Kombucha has a significant amount of acetic acid which is a natural by-product of fermentation (think vinegar) and can kill harmful bacteria.
This is "B":
- Probiotics' physiological function is to break down undigested sugars and starches in our bodies, which for many the single biggest toxin and cause of heart disease and diabetes.
- Tea polyphenols and antioxidants have been shown to slow and (in some instances) stop the spread of cancerous cells.
This is "C" and the area where most people on both sides of the scientific/holistic aisle fall short and can't agree.
- Because kombucha has 1-4, and because 1 & 2 of "part B" are true, it then becomes true that drinking kombucha reduces or eliminates the risk of heart disease, diabetes, and cancer.
Can't you see where all the confusion, cynicism, and skepticism lies? Everyone's body is different and acts and reacts differently to many different foods, stimulants, and toxins due to stress, lifestyle, genetics, habits, and mental make up. There are too many variables to say that a fermented beverage is a cure-all, but this also can be applied to all foods or drinks in general.
Which leads me back to my original point. Grab a bottle or drink a glass of kombucha because it tastes great, it brings a smile to your face, or you enjoy making it... period... end of story. Don't drink it (or worse, force yourself to drink it) because you read somewhere that it will solve all of your health woes or that your office friend tells you they read it does all those things. Doing something for the health of your body because someone else experienced it falls out of line of being self-aware of how nutrition affects you physiologically and psychologically (again.... that holistic approach). And although there are more reasons to consume fermented drinks and foods than not to consume then, there are still a few reasons why you should seriously consider how much you consume.
How Much Kombucha Do You Drink A Day?
Consideration #1
The first reason there might be little health benefits of drinking kombucha is whether or not the kombucha has been pasteurized. In my opinion, pasteurized kombucha completely defeats the purpose of drinking it in the first place, which is to consume the live and active cultures and living yeasts. Pasteurization kills them and creates a "dead drink" like any other store bought drink. In other words, pasteurized kombucha is the same as drinking sweetened tea, carbonated flavored water, or sports drink. So always drink non-pasteurized kombucha.
Consideration #2
The second reason there might be limited health benefits of drinking kombucha is whether a majority of your consumption of kombucha has been produced and supplied by a non-commercialized producer (i.e. your next door neighbor). If your Aunt Sally has begun brewing kombucha and regularly provides you with this wonderfully sweet or tasty kombucha and you drink it frequently, it's important you understand a couple of things. Commercial brewers have to go through routine and regular testing of their products for quality and production. And even though most home brewers make tasty brews, you generally aren't certain of how "healthy" it is, the biggest being that you probably would be surprised with the amount of residual sugars in that tasty homebrew, and over consumption of sugars can (and generally do) offset any health benefits of drinking kombucha in the first place. I always tell people, if kombucha is sweet than it's generally not neat (too much sugar).
Consideration #3
Third reason that kombucha might not be as healthy as you think is that although most commercial kombucha bottles have very little alcohol (to be sold commercially it has to have less then 0.05% alcohol), and many home brews and some commercial brands do actually contain more alcohol than that. The fact that some homebrews have unnecessary alcohol content detracts from the other kombucha health benefits. With some longer ferment times of home brewers (accidental or purposeful) and some commercial brewers, people should be aware than if it tastes like "alcohol" then there probably is a bit more of the 0.05% alcohol allowed. We discussed in the previous article that the longer kombucha ferments, the greater the possibility that the healthy yeasts start to consume everything and begin producing ethanol (i.e. alcohol) creating a kombucha with a kick. It's something to be aware of, but when kombucha is made properly, unless you are drinking 75 ounces of kombucha in one sitting, you're generally not going to become drunk on most of the commercial brands you find in the stores.
Consideration #4
And lastly, look at how the kombucha is sweetened after its initial fermentation. Read the nutrition label or if it's a small-scale producer, ask how it's sweetened if at all. If it has more than 10-15 grams of sugar in it, then generally it's not as healthy as you think. We make kombucha with the taste factor up front.. We want our kombucha to appeal to the non-kombucha drinkers as well as the hard-core enthusiasts. It simply tastes great. But if someone asks me sugar content or tells me they have to watch their carbohydrates, I will generally say if they are on a strict counting-carbs regimen, our kombucha might not be the drink for them. Why? Because I want people to drink it because it tastes great. And although our drinks are still lower in sugar, if someone is needing to micro manage their probiotic or carbohydrate count, and are on a strict regimen and need to pull out a chart about what to eat or drink and whether it's paleo or keto friendly or vegan or vegetarian, then they might be missing the point of why we enjoy seeing people try kombucha.
So what to do? Drink it or not drink it? Is it healthy or is it not healthy? What's the solution? Just grab one at the store flavored as something you'd find appealing and not necessarily completely on the packaging and their marketing of the health benefits. Is it pasteurized? Is sugar the first or second ingredient in the ingredient list? If not, take the plunge and buy it. If it's not pasteurized and doesn't have loads of added sugar, it then ultimately comes down to taste.
Take a swig or drink the bottle. Did you enjoy it? Enjoying it should be the determinant as to whether you would drink more of it or would buy it again. Is that so hard. It's funny because most supermarkets have aisles and rows and rows of bottled water. In many instances, we can spend 10 minutes trying to pick out a type of water. Is it flavored? Carbonated? PH balanced? Ionized? Mineralized? Or Pasteurized. Just choose one that's not bottled from tap and go with with. Can't we do the same with kombucha?
When it comes to what is kombucha, whether kombucha is healthy for us, and whether we should be drinking it, the ideal game plan is fairly straight forwards. Taste several non-pasteurized versions that have less than 10-15 carbs/serving until you find one that you like and treat it as you would any-other drink that is not water. Then begin to pay attention to how you feel after consuming it. Any digestive issues? Problems? More or less energy? Are you self-aware enough of your own digestion to notice?
Drinking kombucha (and for me making kombucha) is simply to create happiness surrounding something that you drink. So don't make things too hard or too hard on yourself for enjoying or not enjoying kombucha.
Take a swig or drink the bottle. Did you enjoy it? Enjoying it should be the determinant as to whether you would drink more of it or would buy it again. Is that so hard. It's funny because most supermarkets have aisles and rows and rows of bottled water. In many instances, we can spend 10 minutes trying to pick out a type of water. Is it flavored? Carbonated? PH balanced? Ionized? Mineralized? Or Pasteurized. Just choose one that's not bottled from tap and go with with. Can't we do the same with kombucha?
When it comes to what is kombucha, whether kombucha is healthy for us, and whether we should be drinking it, the ideal game plan is fairly straight forwards. Taste several non-pasteurized versions that have less than 10-15 carbs/serving until you find one that you like and treat it as you would any-other drink that is not water. Then begin to pay attention to how you feel after consuming it. Any digestive issues? Problems? More or less energy? Are you self-aware enough of your own digestion to notice?
Drinking kombucha (and for me making kombucha) is simply to create happiness surrounding something that you drink. So don't make things too hard or too hard on yourself for enjoying or not enjoying kombucha.
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