Kombucha Health Benefits
Kombucha is fermented tea that has a long anecdotal history of health benefits, including preventing and fighting cancer. Its nutrient resume includes B vitamins, antioxidants and acetic acid, which is good for digestion and gut bacteria.
It also has blood sugar-lowering properties, according to a 2023 pilot study. Just be sure to choose low-sugar varieties.
Antioxidants
Antioxidants are powerful compounds that fight free radicals, which can damage cells and lead to disease. Kombucha contains a wide variety of antioxidants, including flavonoids, polyphenols and glucuronic acid. Glucuronic acid is a strong detoxifier and binds to toxins in the liver. It also helps to prevent free-radical oxidation of polyunsaturated fats, making them less likely to become rancid.
Another antioxidant found in kombucha is acetic acid. This short-chain fatty acid has many health benefits, including reducing cholesterol levels and improving gut health. It also has antibacterial and antiviral properties.
Aside from these health benefits, kombucha is low in calories and contains vitamins B6, C and K. It also contains probiotics that can support digestive health. But, as with any dietary supplement, it’s important to drink kombucha in moderation. A well-balanced diet filled with whole foods is still the best way to get the nutrients you need. And always consult your doctor before drinking kombucha.
Antimicrobial properties
According to a study published in the journal Engineering in Life Sciences, kombucha displays antimicrobial properties. It has been found to inhibit the growth of Staphylococcus aureus, Agrobacterium tumefaciens, Escherichia coli, and Helicobacter pylori. This good activity can be attributed to the presence of acetic acid in the beverage.
Researchers have also found that kombucha with an infusion of rooibos leaves exhibits better antioxidant activities than kombucha alone. The phenolic compounds in the rooibos leaves, such as orientin, aspalathin, and rutin, increase its antioxidant capacity. This is due to the fact that these compounds can easily scavenge free radicals and other oxidative species.
More research is needed to test these claims about kombucha’s effect on depression, but it seems that optimal gut health may be key. Zenhausern says that 95 percent of serotonin is produced in the gut, so it’s important to follow a healthy diet and take steps to improve gut health. This may include taking probiotic supplements, exercise, and kombucha.
Anti-inflammatory properties
Kombucha contains several anti-inflammatory compounds that may help prevent or reduce inflammation. These include gluconic acid, acetic acid, D-saccharic acids and polyphenols. These compounds work together to suppress the growth of less desirable bacteria and yeast, helping improve gut health.
Studies in rats suggest that kombucha can reduce high levels of LDL or “bad” cholesterol and protect against heart disease. However, more research is needed to confirm these findings in humans.
Kombucha can be a powerful addition to your diet, but it is important to consult your doctor before consuming it. Because it’s a fermented food, kombucha can contain yeast, which can be harmful to immunocompromised people or those taking immune-modulating medications. It also can have a low pH level and corrosive properties, making it unsafe for some people to drink. A small amount of kombucha every day should be safe, but it’s best to avoid kombucha if you have stomach ulcers or are sensitive to highly acidic foods.
Supports digestion
A fermented drink, kombucha can help support your digestive system, thanks to the probiotics and other nutrients it contains. The fermentation process creates D-saccharic acid, which helps to break down carbohydrates in the digestive tract. It also helps the body to produce certain vitamins it can’t produce on its own, including all B vitamins and vitamin K.
Moreover, drinking kombucha regularly can aid in regularity and reduce constipation by ensuring your digestive tract has enough fluids to move foods along. It may even help with your mood and mental health, as well, because 95 percent of serotonin is produced in the gut.
Look for a kombucha that lists the number of CFU (colony-forming units) of probiotics on its label, says Jenna Werner, RDN, founder of Happy Strong Healthy in Middletown, New Jersey. But remember that kombucha alone can’t solve digestion issues, weight problems or other health conditions, and it should be consumed in moderation. It also contains vinegar, alcohol and trace levels of caffeine, so be aware of its contents before you consume it.
