Kombucha health benefits are often celebrated for boosting gut health and providing antioxidants, but is this popular drink truly a superfood or just a trendy beverage? If you have not heard of it, Kombucha is the fizzy, tangy drink made from fermented tea. It has taken the wellness world by storm. Advertised as a superfood beverage packed with probiotics, antioxidants, and detoxifying properties, kombucha has become a staple in fridges everywhere.
But is this trendy beverage as beneficial as it seems, or is it just another passing health craze?
As a nutritionist, kombucha is not a health food that I would not recommend needs to have stacked in their fridges. However I do see it as a great option when you need something more than water to quench the thirst.
Let’s explore some of the health claims associated with the low calorie, low sugar drink.
What is Kombucha?
Kombucha originated in China and Japan. It is a fermented drink made from sweetened tea and a culture of bacteria and yeast known as a SCOBY (Symbiotic Culture of Bacteria and Yeast). The unique fermentation process produces trace amounts of alcohol gases that make the beverage slightly fizzy, and acetic acids which provides a vinegar-like taste.
Kombucha and gut microbiome
As kombucha is a fermented product that is made with live bacteria, it is often described as being a probiotic-rich option for gut health. Although this makes sense, there are currently no human studies confirming this. Early studies in rats however, have shown beneficial relationships between kombucha consumption and the gut microbiome. Based on this and the evidence provided from other fermented foods such as kimchi and yoghurt we can assume the same effects. However it is not yet for certain.
Products of kombucha may also vary between brands. This is due to various SCOBY used in the fermentation process. More controlled human studies are needed to validate the specific health claims associated with kombucha. In the meantime, reaching 25g of fibre per day for women and 30g for men, eating > 30 different plant foods each week.
Often including foods like yoghurt, fermented milk products (kefir, buttermilk and Yakult), fermented vegetables (pickles, kimchi, sauerkraut), tempeh or miso seasoning can contribute to a healthy diverse gut microbiome.
Kombucha and antioxidants
As kombucha is produced by black or green tea, they generally contain a generous number of polyphenols. Polyphenols are known for their antioxidant and anti-inflammatory properties. These play a role in preventing several diseases related to oxidative stress.
Diseases such as:
- cancer,
- heart disease and
- neurodegenerative diseases.
As the fermentation process that occurs in kombucha increases the total polyphenol content in the end product, it makes it a great source of antioxidants. However, consuming a wide variety of fruit and vegetables daily would be an even better source as you also consume a range of additional vitamins and minerals.
In summary
Overall, kombucha health benefits such as probiotics and antioxidants make it a healthier choice than sugary drinks. Though it’s not a cure-all. Yes, kombucha is a great beverage option for those who enjoy the taste. It is most definitely more beneficial than opting for a soft drink. Its probiotic content is likely going to be somewhat beneficial for gut health, although more human studies are needed to verify this. It is no magic potion however. It likely carries many of the same benefits as drinking tea with its generous number of polyphenols. Be aware that the amount of antioxidant and probiotics do differ between brands due to the type of tea used and the SCOBY in the fermentation.
If you enjoy kombucha, by all means go for it. If you don’t enjoy it, don’t force it down you. There are many other ways you can naturally improve the amount of probiotic and antioxidants consumed in your diet. Give it a go, if you like it, it might be a good substitution for sweeter, more sugary drinks!
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