It’s the “new soda” that everyone’s talking about.
Like green juice, bone broth and butter coffee, kombucha is a drink that has surged in popularity over the past several years, touted as a magical elixir that heals the gut, protects joints, boosts immunity and is a “rich source of probiotics.”
While kombucha may be the trend of the moment, kombucha is nothing new.
It’s a drink that’s been around for at least 2,000 years (if not more), dating back to ancient China (221 B.C.) when it was known as “The Tea of Immortality”—due to its “gut healing” properties.
Kombucha is sweetened black tea fermented by a mixture of yeasts and bacteria. Over time, this fermentation process creates a chemical makeup of bacteria in the drink that packs a powerhouse punch of probiotics (“good bacteria” to counteract any bad gut bugs in your gut).
In addition to probiotics, fermented foods, like kombucha, are also connected to other digestion-improving benefits, including:
- Detoxing your liver
- Boosting your immune system
- Increasing energy
- Boosting your metabolism
- And improving your mood
Seriously?! All this from a tea?
Sounds too good to be true…Is kombucha the real deal?
Answer: Yes. And, no.
Kombucha: All It’s Cracked Up to Be?
Like any “health” food, kombucha can fall victim to clever marketing—the same way your fat-free yogurt boasts “good source of probiotics” or your Frosted Flakes are marketed as part of a “heart healthy” breakfast.
(Note: Most conventional yogurts are highly processed and over-heated—eliminating probiotics altogether, and processed foods, like Frosted Flakes, are linked to more inflammation not anti-inflammatory heart health).
No one is regulating marketing terms, and kombucha walks a similar fine line.
While kombucha is a GREAT fermented food (if you consume a quality kombucha source), kombucha is also a high sugar juice if you choose a mediocre, watered-down or un-fermented source.
Very little research, to date, has been conducted on the probiotic claims and content of most commercial brands. Currently, there is no quality standard regulating the fermentation process on the bottles that line grocery shelves.
Recently researchers (Conton et al, 2017) confirmed that not all kombuchas are created equal–citing a distinct core microbial community that is essential for retaining the probiotic effects of the tea, and recognizing that not all kombucha brews contain this.
Additionally, you may remember the 2010 kombucha recall at Whole Foods Markets nationwide, when testers discovered that the fermented yeast levels of many popular brands surpassed the legal alcohol limit of 0.5 percent. While it was eventually released back to shelves, kombucha manufacturers began producing more watered down versions of the drinks, potentially also affecting probiotic cultures. Too much fermentation is not a good thing (i.e. the tea turns alcoholic in nature), too little fermentation or over-processed kombucha is also not beneficial for the “gut healing” properties the drink boasts.
So, how do you tell the difference in a quality?
Choosing the Right Kombucha
Here are 7 Things to Look for When Choosing a Kombucha:
- Naturally Fermented. Look for the phrase ‘naturally fermented’ or ‘all stages of fermentation’ when choosing a formula for you.
- Brewed (and served) in Glass. No plastics please. BPA Free.
- No Probiotic Count. Names of probiotics on the label mean probiotics have been added (synthesized). Kombucha naturally is brewed and ferments to produce these probiotics—and there is no minute calculation of those species in the process. Avoid brands that have probiotic supplements added.
- 100% Raw. No pasteurized or processed formulas. Pasteurizing actually kills naturally occurring probiotic. Choose raw.
- 4 Main Ingredients: Water. Sugar. Live Cultures. Spices or herbs may be added as well, but no other additives.
- Low Sugar. Your serving should have no more than 3-4 grams of sugar (I’ve seen bottles with upwards of 12-15 grams per serving!).
- How You Feel. Be your own experiment. I can tell a difference in the probiotic content of my tea of choice namely by how i feel. The “souped” up sugary, processed versions of kombucha shine through when I feel more bloated, get headaches, or no difference at all in intestinal cleansing and digestive ease.
My recommended brands at the store?
Hands down Health-Ade is my top brand of choice (and they don’t pay me to say that). The company stands upon quality organic, non-GMO, raw ingredients and fermentation. Try the Ginger-Ade flavor.
KTonic Kombucha gets a close second. Try it today and let me know your thoughts!