Is kombucha good for you? Dietitians explain whether it really boosts gut health

By Keri Glassman, R.D. and Sarah Jacoby

Kombucha, the fizzy fermented tea drink, continues to gain popularity. But is kombucha really good for you? Maybe, but take a good look at the label before you down the whole bottle, dietitians say.

While kombucha contains probiotics, healthy gut bacteria, it's not totally clear if they actually provide real benefits, says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor.

There's also added sugar to think about, Rizzo says. Kombucha needs to contains sugar to aid in the fermentation process, but some brands add more than others.

Still, kombucha can be a tasty drink that comes with all the antioxidants and health benefits of tea, Rizzo adds. And it can be a great alternative to soda. But before you start drinking kombucha every day, here's what experts want you to know.

What is kombucha?

Kombucha is a fermented tea drink.

It's generally made with tea, a culture of bacteria and yeast called a "scoby" and sugar, which acts as food for the bacteria and yeast, Rizzo says. The addition of the bacteria and yeast causes fermentation, which adds probiotic benefits to the brew.

Some people make kombucha at home, which involves using the jellyfish-like scoby. Making kombucha yourself also requires you to be super meticulous about keeping everything sterile. The process involves brewing tea, adding sugar and then adding the bacteria and yeast, which starts the fermentation process by feeding on the sugar.

The whole process gives kombucha a slightly fizzy, sweet and sour flavor.

Kombucha probiotic benefits

Kombucha provides probiotics, a source of “friendly” bacteria that may help improve how the gastrointestinal tract functions. Real fermented foods are associated with a healthy gut, which in turn is associated with a stronger immune system, mental health benefits and reducing chronic inflammation.

That said, the benefits of probiotics from kombucha specifically are not well established, Rizzo explains. Much of the research on probiotics involves isolating a specific strain of beneficial bacteria and examining how that one strain affects, say, the symptoms of irritable bowel syndrome.

"But when you have a food like kombucha where you don't necessarily know exactly what strain of bacteria they're putting in there or how many cultures," it's hard to conclusively say whether or not the product will help with a specific health issue, Rizzo says.

Still, kombucha is "generally good (for you) because it's putting more good bacteria in the microbiome in your gut," Rizzo says. "But it's not like there's a ton of research."

Other health benefits of kombucha

Aside from being rich in probiotics, kombucha also provides antioxidants, which offer a host of health benefits.

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Kombucha is made from tea, which can provide many health benefits, including possible benefits for heart health and blood sugar control. "Tea in general is just good for you, and that's a good thing to have in your diet," Rizzo says.

And with its carbonation, slightly sweet taste and natural caffeine, kombucha can be a good lower-sugar swap for soda, dietitians told TODAY.com previously. Additionally, unlike kefir (another fermented beverage), kombucha is dairy-free, making it a good option for vegans and those who are lactose-intolerant.

Alcohol in kombucha

Note that the fermentation process does produce very small amounts of alcohol in kombucha.

Most brands contain about 0.5% ABV, the same amount in a non-alcoholic beer, Rizzo says. But the exact amount of alcohol in a bottle of kombucha will vary from brand to brand, so it's a good idea to check the label — especially if you're pregnant or avoiding alcohol for any reason.

Keep added sugar in mind

When you're buying kombucha, take a look at how much added sugar there is in the bottle.

While the kombucha brewing process requires the addition of some sugar, there’s really no need for any more than 5 grams per serving.

Keep in mind that the American Heart Association recommends limiting added sugar to 25 grams a day for women and 36 grams per day for men. Knowing that added sugar "pops up in a million places" like bread and yogurt, Rizzo says, you'll want to be mindful of how much you're getting from kombucha.

If you’re buying your kombucha and not making it on your own, you’ll also want to make sure your choice comes with a simple ingredient list: tea, a sugar source and some acknowledgement of “live cultures.” The only other ingredients on the list should be whole-food, healthy add-ins, like ginger, turmeric or lemon juice.

You also want to make sure the brand you are drinking isn’t pasteurizing its bottles. Like many nutrients, the probiotics in kombucha cannot survive pasteurization, so you’ve got to drink it in unpasteurized form.

There are many great brands that are brewing high-quality, delicious kombucha that’s good for your gut. But as the market grows, there are also brands that take shortcuts (like adding probiotics in at the end instead of brewing real kombucha) or that add lots of unnecessary sugar for flavor.

The bottom line, as always, is to check the nutrition label carefully before you buy.

Can you drink kombucha every day?

You can, but it's a good idea to keep portion sizes in mind, Rizzo says. Some companies count one bottle as two servings, so read labels carefully — especially in order to limit added sugar.

Generally, if you're going to have some kombucha every day, Rizzo recommends limiting a serving to just 4 ounces per day due to the added sugar.