KOMBUCHA SIDE EFFECTS: A DIETITIAN EXPLAINS HOW TO AVOID THEM
Medically reviewed by Allison Herries, RDNMedically reviewed by Allison Herries, RDN
Kombucha is a fizzy, fermented beverage made with tea, a nutritive sweetener (e.g., sugar, honey), and a mix of probiotics and yeast. It's frequently flavored with fruit, herbs, and other ingredients for a unique twist that moderates its tangy flavor.
Kombucha enthusiasts have praised its potential health benefits, such as boosting gut health, easing inflammation, and lowering blood sugar levels.
However, kombucha side effects are possible and may be partly due to its preparation process, which isn't always standardized. Kombucha also contains live, active bacterial and yeast cultures, which may also contribute to side effects.
Does Kombucha Have Side Effects?
Yes, despite being a natural product, kombucha may cause side effects. It's important to remember that "natural" doesn't always mean "safe." Natural products may still have potent effects.
Notable kombucha side effects include the following:
- Allergy: A kombucha beverage may contain ingredients that you're allergic to. Check the label and avoid specific allergens.
- Contamination: Due to varying sterilization methods and a lack of standardization, homemade kombucha is prone to contamination by harmful organisms. The water used to make the kombucha may also contain contaminants. Bacteria and other microbes, like yeast, may create toxicity within the final kombucha product. Contaminants pose a risk for pregnant and lactating individuals, children, and people with a weakened immune system (immunocompromised). Specific containers (such as metal, clay, or plastic) may also increase contamination risk. Clay and enamel containers may cause lead toxicity due to leaching.
- Infection and illness risk: Due to a lack of regulation, preparations may contain unknown contents, including potentially harmful microorganisms. People who are immunocompromised may need to avoid kombucha. Cases of serious illness after consuming kombucha include lactic acidosis, liver toxicity, and kidney failure. If you're not immunocompromised but concerned about potential infection, consider purchasing pasteurized kombucha.
- Caffeine jitters: The type of tea used to ferment kombucha impacts caffeine levels. Black tea and yerba mate (a type of green tea) may create a more caffeinated kombucha. The U.S. Department of Agriculture (USDA) suggests up to 41 milligrams (mg) of caffeine may be present in a 12-fluid-ounce serving. The U.S. Food and Drug Administration (FDA) recommends 400 mg of caffeine per day in healthy adults. If you're a slow metabolizer of caffeine, you may experience more side effects from it. Consider caffeine side effects from kombucha if you're sensitive to it, taking interacting medications, or have a condition it may impact.
- Blood sugar control: Studies have shown kombucha may benefit blood sugar control. However, added sugar is a necessary ingredient in kombucha recipes. The type of sugar used and the fermentation method also affect the amount of sugar in the final kombucha product. Therefore, people monitoring their daily sugar intake (e.g., those with diabetes) should take additional care. Review the kombucha's nutrition label before consuming it to determine the amount of added sugar per serving.
- Alcohol side effects: The natural fermentation in the kombucha-making process can lead to alcohol production. Controlling alcohol content in home-brewed kombucha is challenging. The amount and type of sugar used and fermentation time influence alcohol content. An FDA analysis of kombucha found an alcohol content of 0.7% to 1.3% per serving, which can be higher in home brews. The Centers for Disease Control and Prevention (CDC) defines moderate alcohol use as one drink per day for females and two per day for males. Avoid kombucha during pregnancy and lactation, and for children, those with alcohol use disorder, those with liver conditions, or those taking specific medications.
- Digestive issues: Kombucha has caused digestive issues, stomach upset, dizziness, and headaches. Overconsumption, incorrect fermentation, types of sugars, and/or harmful bacteria or other microbes unintentionally introduced during preparation may contribute to these side effects. Introducing bacteria to the gut microbiome is not recommended for those who are immunocompromised or otherwise very ill. Also, kombucha may contain sucrose, glucose, and fructose. Those avoiding specific types of sugars (e.g., those with irritable bowel syndrome or IBS or on a low FODMAP diet) may need to exercise caution when consuming it. Take care to avoid potential digestive effects when consuming kombucha, particularly home brews.
- Dental issues: The effects of kombucha on teeth are unclear. However, it contains sugar and is acidic, which may contribute to dental issues.
What Is Kombucha?
Kombucha is a fermented beverage that likely originated in the Manchuria region of China over 2,000 years ago and moved throughout the rest of the world along trading pathways. It is considered a "functional food."
Kombucha typically combines black, oolong, or green tea with sugar or other sweeteners, yeasts, and probiotics. Its slightly vinegar-like flavor is due to its acetic, tartaric, and citric acid content.
Some people also add their favorite fruits or herbs to the mixture to personalize their beverage. This mixture is fermented over days or weeks to create a fizzy, flavorful drink.
Nutrition Facts
Kombucha's nutritional value can vary widely, especially in home-brew products, as a standard method for its preparation is lacking.
One study found that a homemade batch contained manganese (0.6 mg, 26% of the daily value), zinc (0.18 mg, 1.6% of the daily value), and small amounts of iron and copper per 12-ounce serving.
However, the following table highlights the nutritional content of kombucha, according to a USDA analysis.
For further information and guidance, check the ingredients and nutrition labels on manufactured, store-bought kombucha products before consuming them.
| Nutritional Component | Kombucha Tea (12 fluid ounces) |
| Calories | 59.5 kilocalories (kcal) |
| Protein | 0.4 grams (g) |
| Total Fats | 0.04 g |
| Carbohydrates | 14.8 g |
| Fiber, Total | 0 g |
| Sugars, Total | 14.8 g |
| Sodium | 7.4 milligrams (mg) |
| Potassium | 14.9 mg |
| Iron | 0.04 mg |
| Copper | 0.007 mg |
| Zinc | 0 mg |
| Caffeine | 41 mg |
How to Safely Consume Kombucha
Below are several recommendations and considerations for the safe consumption of kombucha:
- Read the ingredients list: Thoroughly review a product's ingredients to spot anything that may cause an allergic reaction.
- Do a quality check: While attractive, clay pots for making kombucha may contain heavy metals like lead, which can harm your health. The same goes for some antique containers. If you make kombucha at home, consider using clear glass containers (not leaded glass). Sanitize all parts before preparation and storage. Purchase your SCOBY (symbiotic culture of bacteria and yeast) from a reputable supplier.
- Consider pasteurized products: If you purchase kombucha from a retailer and are concerned about microbes, look for pasteurized products.
- Check for added sugars: Review the nutrition label if you are looking for a kombucha with lower sugar. Look for the section marked "Added Sugars" to determine whether the amount of added sugar per serving meets your health needs.
- Consume in moderation: The CDC suggested that 4 ounces of kombucha per day is a safe amount.
- Check with your healthcare provider: Speak with your healthcare provider, pharmacist, or registered dietitian nutritionist, especially if you have a preexisting health condition. They can also answer questions about interactions with medications or supplements you may take and more.
Summary
Kombucha has potential health benefits. However, it may have side effects or health risks. These include contamination, infection or illness, intoxication (due to alcohol content), and digestive issues.
Children, pregnant or lactating people, or people with weakened immune systems should not consume kombucha.
Safe kombucha consumption involves checking for quality, reading the ingredients and nutrition labels, and consuming it in moderation (4 ounces or less per day). Purchasing pasteurized kombucha is an option for those aiming to avoid microbial contamination.
Read the original article on Verywell Health.
2024-09-18T18:03:01Z dg43tfdfdgfd