What is kombucha? This was my question back in 2011 when we were on a family vacation in California. I was standing with Andy in a Whole Foods Market store in San Diego trying to figure out which chilled beverage I should buy when I noticed Kombucha. As I lingered a bit longer looking at the brightly colored Kombucha bottles another customer asked which Kombucha flavor I liked best. I had no idea what in the world kombucha was and neither did Andy. When I asked, the customer insisted it was an energizing and detoxifying beverage that was used for medicinal purposes in China, Japan and Russia. Ding, ding, ding…these claims were peaking my interest.
My husband wandered off (I’ve noticed this is what most other doctors do too when they hear about a health claim that is being linked to food.) It’s not that Andy doesn’t have an open mind…it’s just that I tend to keep an even “opener” mind when it comes to health foods and everything else “alternative.” I immediately snatched the Kombucha (GT’s Synergy brand) bottle from the shelf and read the label and the list of ingredients. I was instantly impressed with the fact that kombucha was loaded with probiotics, antioxidants and a broad spectrum of B-vitamins (including vitamin B-12, which is pretty much impossible to get from non-animal sources.)
For my first bottle I just so happened to choose GT’s Synergy Brand Organic Raw Kombucha Gingerade flavor (I later learned this is actually one of the best of the commercial brands). Although I normally do NOT read Nutrition Facts—and here is why—- for this particular item, the Nutrition Facts are more helpful because GT”s Synergy brand has provided more information than what is actually required by adding the additional nutrients, probiotics, etc. Here is what’s on the label…
Nutrition Facts
Serving Size 8 fl. oz.
Servings Per Container 2
Amount Per Serving
Calories 30
Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Cholesterol 0mg 0%
Sodium 10mg 1%
Total Carbohydrate 7g (2%)
Sugars 2g
Protein 0g
ADDITIONAL NUTRIENTS (per bottle):
Folic Acid 25%
Vitamin B1 20%
Vitamin B2 20%
Vitamin B3 20%
Vitamin B6 20%
Vitamin B12 20% —-I had to highlight this becuase it is almost unheard of to get B12 outside of the animal food kingdom
PROBIOTIC CONTENT:
Lactobacillus Bacterium: 1 billion organisms
S. Boulardii: 1 billion organisms
ANTIOXIDANTS & ORGANIC ACIDS
EGCG 100mg – Glucuronic Acid 10 mg
L(+) Lactic Acid 25mg – Acetic Acid 30 mg
Ingredients
100% G.T.’s Organic Raw Kombucha (Organically Produced), Fresh Pressed Ginger Juice (Organically Produced), and 100% Pure Love!!! Probiotic Content: Lactobacillus Bacterium: 1 Billion Organisms, S. Boulardii: 1 Billion Organisms.
What is Kombucha?
Kombucha (pronounced “kom-BOO-cha”), often called “mushroom tea,” is a fermented beverage made from black or green tea, sugar and a fungus culture. It’s been used as a health tonic for centuries in China, Japan and Russia.
The fermentation process yields a tart, tangy and effervescent (fizzy) sort of cidery-tasting beverage that is ultra-low in calories, high in nutrients (in particular, a broad spectrum of B vitamins), rich in antioxidants (including polyphenols), enzymes, amino acids and loads of probiotics. And, because the fermentation converts most of the sugar into organic acids, the resulting drink has as few as two grams of sugar per cup.
Additionally, kombucha is rich in lactic and gluconic acids, and often, glucoronic acid. Lactic acid plays a vital role in digestion; gluconic acid may ease yeast infections and glucoronic acid is beneficial for liver detoxification. For vegans, the B-vitamins alone are a great reason to drink Kombucha.
I figured the fact kombucha contains a hefty dose of probiotics would get my husband’s attention, especially since he recently wrote an article on the proven benefits of probiotics. The thing is, your intestines need “good” bacteria (probiotics) to digest and process nutrients, boost natural detoxification and to defend your body against harmful bacteria. Andy is sold on the benefits of probiotics because he’s read about them in mainstream medical journals. After learning kombucha contains probiotics Andy got a little more interested.
Could kombucha be a vegan yogurt alternative source of probiotics?
Does Kombucha Have Proven Health Benefits?
If you search on PubMed you’ll find a good number of articles on kombucha but you won’t find any hardcore research done on humans proving kombucha is the elixir of health that some claim it is. This doesn’t mean kombucha is not health-promoting though.
I don’t believe that adding any one single “super food” to your diet is going to result in a miracle cure-all (optimizing health with superior nutrition is much more complex than that)….but if you add a mixture of healthy foods (and beverages) while also eliminating junk food you will undoubtedly improve your health dramatically.
And it doesn’t take an official medical study for me to conclude that any substance that is super low in calories while also providing tons of antioxidants, naturally occurring vitamins, and probiotics can be a good addition to a healthy diet. So that is just what kombucha has become for me….another thing I now drink on a regular basis because I think it has health-promoting properties. Fellow kombucha lovers claim it gives them a shot of energy and boosts clarity. I agree.
Is Kombucha Dangerous?
If you do a quick Google search you are sure to find all sorts of scary warnings claiming kombucha is dangerous and that drinking kombucha could make you sick or even dead. Yikes!
But here’s the deal…as with all foods, special care must be taken during preparation and storage to prevent contamination (you can get sick eating contaminated spinach people) If you don’t know what you are doing and you try to make a home-brew there absolutely is the possibility of toxin-producing fungus that could make you very sick (this is particularly dangerous to people with compromised immune systems such as those undergoing chemotherapy.)
While people have been making kombucha safely —and plenty of other fermented foods—for thousands of years, you do need to know what you are doing and you absolutely need to keep a sterile environment. You can take workshops on how to safely make fermented foods, Lisa’s Counter Culture, in CA offers such classes. I absolutely would not recommend reading a book and trying to make your own kombucha though because the risks just aren’t worth it. I think the safest way to enjoy kombucha is to get a high quality commercial one.
I did not say this was the cheapest way…I said it’s the safest way.
Here is a little video I did on a California road side a few years back talking more about Kombucha…
A Great Kombucha Choice: GT’s Synergy Brand Organic Raw Kombucha
GT’s are raw (so are home brews) and I really like that. Some Kombucha brands are pasteurized but pasteurization destroys beneficial enzymes and even kills the beneficial “good” bacteria (probiotics.) It is true pasteurization also kills bad bacteria, but since it kills the good stuff at the same time you are really negating many of the benefits of drinking Kombucha in the first place if you go for pasteurized brands.
When kombucha is done properly it actually has a very high resilience against contaminants. In fact, the fermentation produces a high concentration of lactic acid, which creates an “unfriendly” environment for bad bacteria. So far, no serious ill effects from commercially bottled raw kombucha have been reported. And the Food and Drug Administration has found “no evidence of contamination in kombucha products fermented under sterile conditions.” It is important to note that there is a smidgen of alcohol in raw kombucha. This amount is trace (less than 1 percent) when first brewed but can increase after bottling. Having said that, I drink GT’s regularly now and I have yet to get tipsy from a bottle. I feel confident saying this brand is safe. And so does Andy…
Looking for more smoothie recipes?
great post
Hi Ivy, do you know if GT’s kombucha is pasteurized?
Hi Sheila, Sorry for the delay getting back to you. But no, GT’s Kombucha is neither pasteurized nor filtered. Here is an article discussing more about the founder and his dedication to the product:
https://www.inc.com/magazine/201503/tom-foster/the-king-of-kombucha.html
I have read in multiple sources that when starting to drink kombucha you should not drink a lot at once? Do you have tips on how much you should start by drinking, and how much you should be drinking once accustomed to it?
Thanks! 🙂
Hi Casey, Yes! I would definitely say it is best to start slow. I think about 6 ounces or so would be a good starting point. Let me know how you like it! 😉
The serving size is not provided. Without knowing I drank half of the bottle (16.2oz) yesterday splitting it into once in the morning and the other in the afternoon. It also doesn’t say anything about “with or without food”. I did not shake the bottle, but what do you do with all the sediment at the bottom? Very confused
Hi Tim! Oh gosh, really? The last time I checked the serving size per bottle was 2. And to be honest, I can usually only drink about 1/2 the bottle myself. I wouldn’t worry so much about whether you drink it with or without food. As for the stuff at the bottom, it is basically just a super-concentrated solid form of kombucha. However, I just can’t bring myself to drink it!
Firstly- now that I’ve looked around, awesome well laid out site. Wasn’t sure you would get my question, thought it was just a food review. You are probably the only one who can answer this after reading your story!
They have this at Sams. $15 for 8 large bottles. I believe there were 8. Does it need to be refrigerated 24/7 because it wasn’t cold. It was out on a palette. Also, I am taking a tiny dose of chemo to suppress my immune system (lupus) that said I’m prescribed folic and a b 12 shot once a week. I don’t want to go through three days of discomfort once a week if I’m ruining the result. Id ask my doctor and while he is super open and alternative he is 75. I don’t even think he knows what this is and looks at you like “where did you go to med school” when you ask certain things.
Lastly, one of my personal heroes has MS and is married to an MD also. Cool coincidence. Sent her a link.
Hi Julie, Thank you so much for the positive feedback on the site-I am so happy you like it =)
As for the Kombucha, YES! I would say it most definitely should be refrigerated 24/7 –I would be very nervous buying it unrefrigerated.
I do not know a lot about lupus, but the fact you are taking the prescribed folic acid (is it Deplin by any chance?) and B12 shot makes me think you have maybe been tested for MTHFR? Did you doctor talk to you about that? It is a genetic glitch that about 40 to 50% of people have (including me!) If you do have it, then it is super important that you take the methylated form of folate (and NOT folic acid) –Deplin is actually the methylated good form if that is what you are taking.
Also, just out of curiosity, have you noticed any difference taking the extra nutrients?
And thank you for sharing the site with your friend 😉
Ivy,
Can I feel confident in drinking the GT’s Synergy Brand Organic Raw Kombucha Gingerade flavor
while on a chemotherapy called Ibrance, a targeted therapy? Do I understand correctly that it’s
home brew that is dangerous to a lowered immune system and not this?
I’m trying to detoxify and move away from packaged vitamins and toward whole foods so this,
besides being delicious, makes sense for me.
Thanks for the excellent article!
Pat
Hi Pat, You are absolutely right, you have to be VERY careful about home brews that are not made in sterile conditions, especially if you are undergoing chemo and have a suppressed immune system. Contaminated kombucha beverages can activate the immune system, which can be very dangerous. You also have to be careful about taking Kombucha if you are taking drugs that are sensitive to stomach pH levels as Kombucha may reduce the absorption of the medications. But
I do know GT’s brand is made under ultra sanitary conditions, so assuming you are not taking any meds that disrupt your stomach pH you should be safe drinking it. I do hope you feel better soon.
There is sugar in kombucha. If you have hypergycemia should you not drink it. I usually drink the whole bottle at once. How much sugar in one bottle?
That is true Susan! Kombucha does have sugar, but it is not a terribly large amount so many people even with hypoglycemia still seem to be able to handle it. However, you might want to look into Kevita as an alternative. Kevita has much less sugar and still has the probiotic benefits.
My first taste of Kombucha was not disappointing. I’m on a low carb plan and was looking for something healthy to drink and saw this and thought why not … Only 5 net carbs per 8 oz.. I also tried the Gingerade and must say it is quite tasty. Will definitely be buying more…
Oh so good to know you like it Janice =) I know Kombucha is an acquired taste for many, so if you liked it after the first try you will surely like it even more the more you drink it!
It’s not difficult nor dangerous to make kombucha at home and you don’t need to sterilize your containers. Just wash out well with hot water and a natural soap. Clean enough. I ordered a scoby online two years ago along with a continuous brew container and today, my scoby is still going strong – it keeps reproducing on and on and I’ve given away several and put several out in my compost.
Absolutely, so cheap and easy to make at home and so delicious………….
This is definitely the best drink that I think even the officials should make some efforts in promoting. Making us stay healthy even that it’s a vegan drink is something that I found to be unusual and I am sure that these things definitely contributed to the well being of the product.
I love Kombucha Gingerade too. I’m very sensitive to alcohol. One sip of wine or booze goes right to my joints and feels unpleasant. In the morning, my brain is all fuzzy (from almost NO alcohol). I have to say, the tiny bit of alcohol in the Gingerade is definitely noticeable, but feels okay, kind of like a small glass of wine felt in the old days, relaxing. (I’m REALLY sensitive to it.)
I’m just as sensitive to caffeine and have stayed away from Kombucha for that reason. But the Gingerade doesn’t seem to have any caffeine in it, either.
It’s expensive, but wonderful as a treat.
Ivy:
Thanks for all you do. I love your anti-inflammation tips, recipes and now this recommendation of a drink that’s actually beneficial to drink. Kombucha…..here I come!
Thanks Pat 😉
Ivy, I have been looking into making sauerkraut. Do you think that is safe to make at home? I found a great brand in the grocery store called Bubbies, but it is very expensive. Thanks.
Hi Fran,
I too use Bubbies, but yes, you are absolutely right that it is expensive. I honestly don’t know how in the world to go about making it at home though. I am sure if you know what you are doing and take a workshop of somesort you could learn how to safely do it. I know Lisa’s Counter Culture (www.LisasCounterCulture.com) offers workshops like this in CA. Maybe you could contact her and ask what she suggests? And if you find out please do let me know!! –ivy