Kombucha is a fermented tea that has been consumed for over two thousand years, originating in Northeast China before spreading across Asia and eventually the world. Made by fermenting sweetened tea with a SCOBY (symbiotic culture of bacteria and yeast), kombucha produces a naturally effervescent drink rich in organic acids, B vitamins, and live cultures.
In recent years, kombucha has become one of the most popular fermented beverages in the natural health space. But beyond the trend, there is genuine substance — and it is worth understanding what kombucha may and may not do for your gut health.
What is kombucha, exactly?
Kombucha begins as sweetened black or green tea. A SCOBY — a rubbery, disc-shaped culture of bacteria and yeast — is added to the tea and left to ferment at room temperature for 7–30 days. During this time, the yeast consumes the sugar and produces alcohol, which the bacteria then convert into organic acids — primarily acetic acid and gluconic acid.
The result is a tangy, lightly effervescent drink with a complex flavour profile. Raw, unpasteurised kombucha still contains live cultures. Pasteurised kombucha (found in many supermarkets) has been heat-treated, which kills the live cultures — though it may still contain beneficial organic acids.
For gut health purposes, raw, unpasteurised kombucha is generally preferred, as it retains its live microbial content.
How kombucha may support gut health
Live cultures
Raw kombucha contains a diverse range of bacteria and yeasts that may contribute to the diversity of your gut microbiome when consumed consistently.
Organic acids
Acetic acid and gluconic acid may help create an environment in the gut that is less hospitable to less beneficial microorganisms.
Digestive support
Many people find that small amounts of kombucha before or with meals may help encourage comfortable digestion.
B vitamins
The fermentation process produces B vitamins, including B1, B6, and B12, which play important roles in energy metabolism and nervous system function.
How much kombucha should I drink?
This is one of the most common questions about kombucha — and the honest answer is: less than most people think, especially at the start.
Kombucha is a potent fermented food. Starting with a large glass can cause significant digestive discomfort in people who are new to fermented foods. The organic acids and live cultures are doing real work in your gut, and your digestive system needs time to adjust.
A gentle approach is always more sustainable than an enthusiastic one. Think of it as a long-term relationship with your gut, not a quick fix.
Gentle starting tips
- 1Begin with 50ml (about 3 tablespoons) per day, ideally with a meal
- 2After 3–5 days with no discomfort, increase to 100ml
- 3Work gradually toward 150–200ml per day over 2–4 weeks
- 4Choose raw, unpasteurised kombucha where possible
- 5Avoid kombucha high in added sugar — look for varieties with less than 5g sugar per 100ml
- 6If you experience significant bloating or discomfort, reduce the amount and slow down
Common questions
What is the best time to drink kombucha?
There is no single 'best' time, but many people find that drinking kombucha with or just before a meal works well. This may help support digestion and reduces the likelihood of discomfort on an empty stomach.
Can kombucha cause bloating?
Yes, especially when you first start. The carbonation and organic acids can cause temporary bloating or gas as your gut adjusts. This is normal and usually settles within 1–2 weeks. Starting with a very small amount helps minimise this.
Is kombucha alcoholic?
Kombucha contains a small amount of alcohol as a natural by-product of fermentation — typically 0.5–3%. Most commercially available kombucha is below 0.5% (the threshold for non-alcoholic classification), but some raw or home-brewed varieties may be higher.
Kombucha vs kefir — which is better?
Neither is objectively 'better' — they are different fermented foods with different microbial profiles. Kombucha is tea-based and suitable for those avoiding dairy. Coconut kefir is dairy-free and may contain a broader range of bacterial cultures. Many people benefit from including both in their diet over time.