Drinking Kombucha Has Changed My Gut Health—Here’s How

bEarlier 2025 was named the year of health drinks Matcha Lattes Became a Status Symbol And that was before anyone was talking about them gut microbiome In polite company, there was kombucha. A slightly fizzy vinegar drink made from fermented black or green tea – this is the basic gut health potion.

Back in 2010, lindsay lohan Drinking it has made headlines, citing it as a wonder drink that is responsible for reducing inflammation, treating high blood pressure, and supporting a healthy immune system (though more studies are needed to support these claims), and it’s plentiful. probiotics – The hottest gut-health supplement ever.

The star of the show is a thin disk of living bacteria called a SCOBY (symbiotic culture of bacteria and yeast), also known as a “mushroom” or “mother”, which ferments a simple mixture of tea and sugar. It may sound strange, but trust me, this floating gel of active cultures can do some heavy lifting and has been around for a long time.

After fermentation, kombucha contains vitamin C, B6 and B12thiamine, acetic acid, and lactic acid, and depending on how long it has been fermented, small levels of sugar and alcohol. The level of carbonation will also depend on the length of the brew. Personally, I prefer a stripped-back organic kombucha with a lighter level of fizz and no added sugars (one of my favorite brands is Kombucha). equinoxIts raspberry and elderflower took the top spot in my review best gut health drinksBut, if sweet cola is more up your street, you can find that too, thanks to “Booch Boom.”

What is Kombucha?

“Kombucha is actually over 2000 years old,” explains the clinical nutritionist. Claire JohnsonBut there is no clear story of its origin. There are some stories about its origins in China, Korea, Russia, and Germany where it was consumed as a folk medicine and “elixir of life”.

In the 1960s, a Swiss research project confirmed the health benefits of drinking kombucha, giving it a commercial boost, and in the eighties and nineties, kombucha became more popular as the HIV/AIDS pandemic led many people to seek answers in alternative health and nutrition – it was hoped that the drink could increase T-cell counts and support compromised immunity.

The commercial fermentation process later came under close scrutiny due to the beverage being more alcoholic than expected. Officials were concerned that children might drink the “non-alcohol” beverage and it was removed from Whole Foods shelves and more strictly regulated. Kombucha does contain traces of alcohol but these days you shouldn’t find anything over 0.5 percent ABV on the shelves of your local health food store.

In the aughts, it was favored by the same bogie health crowd that swapped cow’s milk for soy and did juice cleanses. Both trends It has since fallen from grace but kombucha survives due to its powerful probiotic content. I have been drinking it for a decade and I am completely convinced of its benefits.

Now that it’s cool to take care of your gut, the kombucha market has exploded and there are plenty of gut health drinks to choose from. Not all are created equal and with so many different varieties and flavors available it can be hard to know which is the healthiest and most ethical to consume – there are different practices and standards for harvesting tea and consuming sugar every day isn’t exactly good for you.

Any brand of fermented tea is guaranteed to be better for your skin, digestive health and immune function than a sugary soda or a cup of tea with two sugars. But it’s worth keeping an eye on the label for high sugar content and artificial flavours.

I’ve tried every brand and style, from fizzy soda-style cans and slowly-to-market sparkling bottles quiet curious For pulverized kombucha sachets. My favorite blends are always unflavored or at least flavored with natural ingredients, like ginger and cloudy, cloudy, and the more spicy the better. I also always prefer glass bottles, so prefer the brand equinox And LA Brewery Has been a favorite of mine for years.

Kombucha Health Benefits

“There are many types of kombucha, including traditional flavors like ginger, lemon, and berry and additions like herbs, spices, or even superfoods like turmeric. Matcha,” Johnson explains. “The healthiest kombucha usually has minimal added sugar and is made with high-quality ingredients. Choosing raw, unpasteurized kombucha is often considered the best choice because it retains the beneficial probiotics.

Johnson explains that good quality kombucha should have a clean, vibrant flavor with a balance of tartness and sweetness. “Look for a product that is raw and unpasteurized, as this will have the most active probiotics. Avoid kombucha with a high sugar content and check out brands that use organic ingredients. The ingredient list should be simple, with tea, sugar, and SCOBY (or live bacteria) being the main ingredients,” she advises.

Of course, any health drink is usually more expensive than a cheap can of soda. Just a few days ago I sampled a variety of wellness mocktails in glass bottles, which cost an eye-watering £5 each. But you can find affordable kombucha, you just have to know what to look for. rugby legend johnny wilkinson’s Kombucha brand One Living (pack of 12, £14.17, Amazon.co.uk) was chosen as one of my most affordable review of the bestBut of course, you can make your own kombucha at home – all you need is a Scobie to get started and you can make it from a store-bought bottle of booze.

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Drinking kombucha in place of sugary drinks like juice and alcohol in the evening has completely changed my situation gut health In the last few years. Different kefirThis is not something I would ever start the day with as I find fizzy drinks too strong in the morning. Typically, I drink kombucha two or three times a week with my lunch or in the evening. I find that the flavor of the vinegar wakes up my taste buds and keeps my stomach happy throughout the week – likewise, it serves as a great pick-me-up. It’s also dairy-free, so if you’re missing live bacteria from foods like yogurt and kefir, this fermented drink is a great alternative.

Over the years, kombucha has helped me cut down on beverages that irritate my gut — like drinks high in sugar and alcohol. Although you probably don’t realize it, the more sugary drinks you drink, the more you are feeding the harmful bacteria in your gut and allowing them to overpower the friendly bacteria. This can cause digestive problems, skin problems, increased swelling etc. low mood,

Actually, when I talked milly mackintosh about his new book badly drunkWe agreed that kombucha is one of the best drinks for people who want to reduce or quit alcohol. Its ability to get you excited depends on the amount of caffeine. There isn’t a huge amount as the fermentation process removes the caffeine from the tea, however, the combination of a small amount of caffeine, a great mouthfeel and a tangy tart flavor really is the perfect way to refresh your senses.

Johnson says if you’re sensitive to caffeine or alcohol, it may be best to start consuming kombucha in small amounts and see how you get on. She explains that “For most people, moderate amounts, such as half a cup to one cup per day, may be enough to experience benefits. However, this can vary depending on individual gut health and tolerance. Starting with a small amount and gradually increasing the amount may help prevent any digestive upset. Remember, kombucha contains sugar, so we should also keep our overall sugar intake in mind.”

Kombucha can be a great addition to a balanced diet and has made me feel great for years. However, Johnson says that like any other fermented food, drink or supplement, it’s not a cure-all. “Although we have growing evidence to support the benefits of probiotics for gut health and overall health, we don’t have a lot of evidence specifically about kombucha. It’s best enjoyed as part of a varied and nutrient-rich diet due to its high probiotic content, but with that in mind, it’s best to introduce it slowly,” she says.

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