Home Nutrition Tips
ByChristina Manian, RDN
Taste of Home's Editorial Process
Updated: May 09, 2022
These days kombucha is available everywhere from your local health food store to your gas station. But what makes this fermented tea drink so popular? Here are some kombucha health benefits backed by science.
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Antimicrobial Benefits
One of the byproducts from the kombucha-making process is acetic acid which has significant antimicrobial and antibacterial effects. This means that kombucha can help you fight off infections like the common cold, sinus infection or even the flu! Here are some other cold-fighting foods. (Psst! Wondering what exactly is kombucha? We’ve got you covered.)
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Can Improve Gut Health
Since kombucha is a fermented food, it’s full of healthy bacteria, known as probiotics. Probiotics introduce and help propagate healthy bacteria in your GI tract, improving regularity and overall digestion. Learn more about the health benefits of fermentation.
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Boosts Immune Function
The tea used to make kombucha is full of antioxidants but even more are released in the fermentation process. The powerful antioxidant punch alongside probiotics this beverage boasts provides a protective effect against chronic illnesses like heart disease and arthritis. These 14 feel-better foods will also help boost your immune system.
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Could Benefit Heart Health
There’s some interesting anecdotal evidence to suggest that kombucha could benefit heart health. One study done in animals found kombucha consumption to be tied with lower levels of bad (LDL) cholesterol and triglycerides in the blood while increasing good cholesterol (HDL) levels. If you’re looking to further improve your heart health, here are 30 days of heart-healthy dinners.
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Keeps Your Skin Glowing
When made with green tea, kombucha can be a great source of catechins, a compound that does wonders for your skin.Research is emerging that catechins may even have a protective effect against sunburn! The free radical-fighting power of kombucha can also help slow the effects aging has on the skin. There are many more foods that help give your skin a youthful glow, check out these anti-aging foods.
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Increases Energy
The active compounds found in kombucha have been shown to boost energy. This, in addition to the caffeine kombucha may contain, plus the b vitamins it boasts results in a spike of energy for you, making this drink a great afternoon pick-me-up. These 8 everyday foods can also help increase energy.
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May Help Manage Type 2 Diabetes
Kombucha was found to suppress blood sugar spikes in an animal study, potentially helping those with type 2 diabetes control their blood sugars. Also, if kombucha is made with green tea, it’s more likely that the fizzy drink could help with overall blood sugar control as green tea has been found to have preventative effects against inflammatory diseases like diabetes. Learn more about the mind-blowing health benefits of tea.
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Helps Stabilize Mood
While kombucha may help energize you, it can also keep you calm (when green tea-based). The compound l-theanine found in green tea has been shown to help increase mood while helping to keep you relaxed and balanced. What can’t kombucha do?!
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Decreases Inflammation
Kombucha is full of polyphenols, an active ingredient that’s also a potent anti-inflammatory agent. This means that kombucha can help fight against chronic disease caused by prolonged inflammation, anywhere from arthritis to cancer. Don’t miss our list of the best healthy drinks you should be sipping on.
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Boosts Memory
Catechins found in kombucha made with green tea are also great for boosting memory. These along with the anti-inflammatory polyphenol compounds in kombucha will keep your brain health in tip-top shape. Here are 25 other brain foods to try.
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The Importance of Properly Made Kombucha
When looking to achieve the health benefits outlined in this tell-all on kombucha, it’s important to consider your source. Improperly made kombucha can have an alcohol content of up to 3% and, if contaminated, could contain bacteria and fungus that could actually be detrimental to your health. Even from a reputable source, you won’t see any additional health benefits after drinking 12 ounces of kombucha daily, so beware of going overboard.
Originally Published: October 31, 2019
Author
Christina Manian, RDN
Christina is a registered dietitian nutritionist based out of Boulder, Colorado, where she sees clients at a private practice. She’s written for Taste of Home for six years and loves using the written word to share and educate about the benefits of nutrition. She’s also contributed more than 150 articles to print and digital publications.
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