What to remember:
A fermented beverage with probiotics
An asset for digestion
Potential support for immunity
A natural source of energy
Promising metabolic effects
Introduction
Of Asian origin, kombucha is a fermented beverage that is gaining popularity for its many health benefits. Rich in probiotics, it contributes to the balance of the intestinal microbiota and promotes better digestion. Its antioxidants and organic acids may also support immunity and modulate inflammation. In addition to its digestive benefits, it provides a natural source of energy thanks to B vitamins and a low caffeine content. Some studies even suggest positive effects on glucose regulation and insulin sensitivity, although more research is needed. In this article, we will explore these benefits and the scientific evidence supporting them in detail.
What is kombucha?
Kombucha is a beverage made by fermenting sweet tea using a symbiotic culture of yeast and bacteria called a SCOBY ( Symbiotic Culture of Bacteria and Yeast ). This fermentation process produces enzymes, organic acids, probiotics , and small amounts of alcohol (averaging 0.5%).
According to a study published in Scientific Reports , kombucha contains a wide variety of beneficial microorganisms, including lactobacilli and bifidobacteria , which contribute to a healthy gut microbiota. However, its microbial profile can vary depending on the ingredients used, fermentation time, and production conditions.
Kombucha is prized for its tangy, fizzy taste, which results from the production of carbon dioxide during fermentation. It is often made into a variety of flavors, with the addition of fruits, spices, or herbs.
The benefits of kombucha
#1 - Improved digestion
Kombucha is an excellent source of natural probiotics, beneficial microorganisms that strengthen the gut microbiota. A study in The Journal of Nutrition showed that regular kombucha consumption can improve the diversity of the gut microbiota, which is essential for optimal digestion and better nutrient absorption.
Organic acids in kombucha, such as acetic acid and gluconic acid, help regulate intestinal acidity and inhibit the growth of intestinal pathogens. These compounds also facilitate food breakdown and support digestive enzyme functions.
Some research also suggests that the tea polyphenols in kombucha help maintain good intestinal balance by promoting the growth of beneficial bacteria by acting asprebiotics .
#2 - Strengthening the immune system
A healthy gut microbiota is essential for good immunity. As mentioned earlier, some studies suggest that kombucha probiotics may promote a balanced gut microbiota, which plays an indirect role in the proper functioning of the immune system. Indeed, a balanced microbiota helps modulate inflammation and improve the overall immune response . However, direct evidence linking kombucha consumption to a specific increase in antibody production or immune cell stimulation remains limited.
Additionally, due to its polyphenol content, natural antioxidants, kombucha helps fight oxidative stress and chronic inflammation. These molecules protect the body's cells from damage caused by free radicals and thus contribute to the prevention of certain inflammatory diseases.
Some researchers are also interested in the immunomodulatory effect of organic acids and peptides present in kombucha, which could play a role in regulating immune defenses. However, further clinical studies are needed to better understand these interactions.
#3 - Natural energy source
Kombucha contains B vitamins, which play a role in energy production and reducing fatigue . Furthermore, the amount of vitamin B12 in kombucha depends on the fermentation process and is not always significant. Therefore, it cannot be considered a reliable source of this vitamin, especially for people following a strict vegan diet.
According to Colorado State University , this drink is a great alternative to sodas and energy drinks because it provides a mild boost without the harmful effects of refined sugar or excess caffeine. Additionally, the presence of organic acids can help stabilize blood sugar levels by slowing the absorption of sugars.
Kombucha also contains traces of caffeine from the tea used to make it. While this amount is lower than that of regular tea or coffee, it can be enough to provide a slight boost in cases of temporary fatigue.
#4 - Potential effect on metabolic regulation
Some studies have focused on the potential impact of kombucha on metabolic regulation. The study published in The Journal of Nutrition , cited above, indicates that consuming probiotic-rich fermented beverages, such as kombucha, may positively influence certain metabolic markers, including improving insulin sensitivity.
Polyphenols and organic acids found in kombucha play a role in glucose and lipid metabolism. Although specific studies on kombucha remain limited, these compounds are known to modulate glycemic and inflammatory responses, which may benefit overall metabolic health.
Further research is still needed to establish a direct link between kombucha consumption and its effects on metabolic regulation, but initial results are promising.
Conclusion
Much more than a trend, kombucha is a drink with scientifically studied benefits for digestion and immunity. Integrated into a balanced diet and consumed in moderation (for example, starting with an occasional glass before gradually increasing), it can become a real ally for your well-being. Why not adopt it into your health routine? A little tip: opt for an organic and unpasteurized version in the refrigerated section, alongside kefir and other fermented drinks, or start making it at home by following a detailed recipe with a kombucha mother!
Sources :
[1] Ecklu-Mensah, G., Miller, R., Maseng, MG et al. Modulating the human gut microbiome and health markers through kombucha consumption: a controlled clinical study. SciRep 14, 31647 (2024). https://doi.org/10.1038/s41598-024-80281-w
[2] Mirian Aparecida de Campos Costa, Vinícius da Silva Duarte, Gabriela Macedo Fraiz et al. Regular Consumption of Black Tea Kombucha Modulates the Gut Microbiota in Individuals with and without Obesity. The Journal of Nutrition (2024). https://jn.nutrition.org/article/S0022-3166(24)01239-2/fulltext
[3] Costa, MAC, Dias Moreira, LP, Duarte, VDS, Cardoso, RR, São José, VPB, Silva, BPD, Grancieri, M., Corich, V., Giacomini, A., Bressan, J., Martino, HSD, & Barros, FAR (2022). Kombuchas from Green and Black Tea Modulate the Gut Microbiota and Improve the Intestinal Health of Wistar Rats Fed a High-Fat High-Fructose Diet. Nutrients, 14(24), 5234. https://doi.org/10.3390/nu14245234
[4] Costa, MAC, Vilela, DLS, Fraiz, GM, Lopes, IL, Coelho, AIM, Castro, LCV, & Martin, JGP (2023). Effect of kombucha intake on the gut microbiota and obesity-related comorbidities: A systematic review. Critical reviews in food science and nutrition, 63(19), 3851–3866. https://doi.org/10.1080/10408398.2021.1995321
[5] Alexandra Peyton, Colorado State University, 2020, The Do's and Don'ts of Kombucha, accessed from: https://www.chhs.colostate.edu/krnc/monthly-blog/the-dos-and-donts-of-kombucha/
