Kombucha

 

Kombucha continues to monopolize refrigerator space in stores. Why is this beverage so popular? With its refreshing fizzy flavor, numerous alleged health claims, and ease of making it at home, kombucha continues to be a choice drink for many. But is it as healthy and safe as many make it out to be? Read on to learn the health and safety nuances of kombucha.

Kombucha is a lightly effervescent, cider-like beverage, made by fermenting sweetened tea. It is produced using a starter culture of bacteria and yeasts called a SCOBY (Symbiotic Colony of Bacteria and Yeast). A mature SCOBY resembles a flat, jelly-like pancake, often referred to as a ‘mushroom’ or ‘tea fungus’ due its unique appearance, although it is not a mushroom.

Kombucha is considered a probiotic drink. It is made from a process that involves bacteria fermentation of tea and sugar. The most common teas used to make kombucha are green, black, and oolong. Once the tea has been brewed and the appropriate amount of sugar has been mixed in, a SCOBY is added to begin fermentation. The SCOBY converts sugar to alcohol (yeast fermentation) and then the alcohol is converted to acetic acid (bacterial fermentation) to create a fizzy carbonated drink.

Kombucha contains live beneficial bacteria and yeasts, organic acids, B vitamins, antioxidants, and trace minerals. Added juice or flavorings may contribute nutrients as well. With only about 30 calories and 2-3 grams of sugar per 8 ounces of unflavored kombucha, kombucha can be a refreshing, low calorie beverage.

Health impacts attributed to kombucha vary widely, from claims of multiple therapeutic effects, such as improved digestion, gut health, and immune function, to adverse reactions if acid levels become unusually high. Only limited scientific research is available to help answer questions about the benefits and safety of kombucha.

Kombucha is rich in probiotics, which can help keep gut flora healthy and functioning properly, decrease inflammation, and support the immune system. Polyphenols are also present in kombucha, which are considered antioxidants. Research has shown that kombucha may have health benefits such as reducing cholesterol levels, decreasing the spread of cancer, improving liver and gastrointestinal functions, and boosting the immune system. While some studies have demonstrated these positive health effects, more clinical studies are needed before we can say these health claims are definitely true.

Also, kombucha in itself cannot resolve health issues if the rest of the diet is unhealthy. Another point to take into consideration is that every kombucha is unique and the degree of benefits may vary depending on the polyphenol concentrations in the tea used. So yes, when combined with a healthy diet, kombucha is a hydrating and healthy beverage choice, but we can’t promise miraculous health outcomes with the existing research.

If you are hooked on kombucha, making it at home can be cost-effective. Because Kombucha is created from a fermentation process, there are food safety precautions to keep in mind to create an overall safe product. Follow this recipe and these safety tips for the best outcome.

Maintain safe and hygienic practices, such as following proper steps and keeping a clean environment, to minimize risk of contaminants such as molds or harmful bacteria which could cause illness. Always wash hands well and rinse with kombucha or vinegar before handling the SCOBY.

First, obtain a SCOBY and starter liquid, either from a friend’s mature starter or purchased fresh online. The SCOBY and liquid are added to a food-grade vessel of brewed, cooled, sugar-sweetened tea, then lightly covered and allowed to ferment at room temperature, typically for 7-10 days but possibly up to one month. The liquid acidifies the tea to assure a safe pH level and minimize contamination, while the sugar feeds the bacteria and yeast, producing an acidic end product which tastes a bit like cider vinegar, typically with slight carbonation and trace amounts of alcohol. Fruit juice or other flavorings may then be added as desired.

When consuming any new food or beverage, start small (up to 4 ounces per day with plenty of water) and observe your own body’s results. Under some conditions, the alcohol level may exceed 0.5 percent alcohol by volume, which surpasses the limit for non-alcoholic beverages. If any signs of spoilage are noted, such as fuzzy blue, gray, green, brown, or black mold, discard the SCOBY and kombucha, and thoroughly wash vessel.

Ingredients for 1 gallon:

• 1/4 cup green and/or black tea (in mesh bag), or 4-8 tea bags

• 1 gallon of filtered water

• 1 cup cane sugar

• 1-2 cups Kombucha Starter Liquid (from a previous batch)

• 1 SCOBY

Equipment:

• Tea kettle or pot, for heating water

• Brewing vessel, safe for fermenting (i.e. large glass jar, stainless steel, food grade plastic)

• Clean fine weave cloth, towel, or coffee filter (large enough to cover brew vessel)

• Rubber band (wide enough to fit around brew vessel)

• Bottles or jars, for finished kombucha

• Funnel (optional)

Instructions:

1. Heat water. In brewing vessel, make tea. Steep tea for 10 minutes.

2. Remove tea leaves or bags. While water is still hot, stir in sugar and completely dissolve.

3. Allow sweetened tea to completely cool to room temperature. **
   ** Alternative method to cool faster: Heat only half the water in step #1, to make a strong sweet tea, then add the remaining water as cold water.

4. Once cooled to room temperature, with washed hands, add SCOBY and Kombucha Starter Liquid to sweetened tea.

5. Cover with clean cloth or coffee filter. Secure with a rubber band or bungee cord to keep insects and contaminants out but allow air flow. Record start date.

6. Allow kombucha to ferment at room temperature (ideally 64-79°F/18-26°C) for 7-14 days. A new SCOBY will develop on the surface of the liquid, starting as a light haze that gradually turns whitish, then opaque and thicker as time progresses. Check the kombucha flavor after a week. Stop fermenting when you like the flavor.

7. To “stop” fermenting: pour kombucha into clean jars or bottles sanitized by rinsing with boiling water or vinegar, retaining SCOBY and at least 1-2 cups for your next batch. Save more, at least 20%, if following continuous brew technique (see below).

8. Flavor finished kombucha as desired with 10-20% juice or clean fruit, and experiment with clean herbs and spices based on preference. Cap tightly. Leave at room temperature 1-3 days for potential carbonation or refrigerate immediately. CAUTION: Longer time capped at room temperature could result in carbon dioxide accumulation and even explosion of the contents.

Repeat batches using continuous brew technique:

To minimize handling the SCOBY and reduce introduction of contaminants, it is better to leave the SCOBY and starter liquid in the vessel and not wash the vessel between uses, but only if it becomes built up with yeast. Gently pour in new sweetened, cooled tea along the inside of the jar to limit disturbing the SCOBY. SCOBY growth can be peeled and shared with others or stored for several weeks in a similar cloth covered vessel, covered by kombucha.

• For safety, both homemade and commercially prepared kombucha should be stored refrigerated.

• Historical origins of kombucha date back thousands of years to ancient Asia.

Which is a Better Source of Probiotics: Yogurt or Kombucha?

The more we learn about gut health and its connection to our general wellness, the more we look for new and better ways to support our gut flora. Perhaps you’ve read about the role played by probiotics. While nutritional supplements are a proven source for introducing probiotics into our bodies, there are plenty of everyday foods and drinks that can do the same, leading some health-conscious individuals to ask, “Which has more probiotics: yogurt or kombucha?”

To answer the question, this article will explain what probiotics are; list food options that are ideal sources for adding good-for-you, live microorganisms into your digestive system; explore the world of fermented and probiotic products like kombucha; and reveal why probiotic levels vary in different foods.

Scientific studies have long linked the gut to everything from IBS to mental health, leading researchers to often refer to it as our “second brain”. While there is still much to learn about the internal workings of our bodies, we know enough to confidently say good gut health is critical to living our healthiest, best lives.

The good bacteria — or “flora” — that live in our gut play an instrumental role in regulating our digestive health. Fortunately, there are easy ways for us to support healthy gut flora, like adding pre- and probiotics to our diet.

For fans of dairy and fermented foods, there are many tasty options to choose from, like yogurt and kombucha. To determine what has more probiotics, yogurt or kombucha, it’s important to understand what probiotics actually are in the first place.

Probiotics is a blanket term for the mixture of live microorganisms — think bacteria and yeasts — that live in our bodies. Taken together, these microbes swirling around in our system form what is known as the “microbiome.” When our microbiome is in balance, we are healthier and have better digestion.

One of the best ways to ensure our microbiome stays in tip-top shape is to introduce healthy bacteria into our systems. And one of the best ways to inject healthy bacteria is, you guessed it, through probiotics. It’s a neat little circle.

So, while probiotics already live inside us, we can add more from external sources.

There are many ways to introduce probiotics into your lifestyle and diet. One option is to reach for probiotic-infused supplements. This is a reasonable choice for picky eaters or those who maybe don’t take the time to eat healthily or regularly. There are many familiar foods that contain naturally occurring probiotics. Foods that would contain probiotics because of the fermentation process are treated with heat, usually in a process known as pasteurization. While pasteurization helps to make some foods safer to eat, a side effect is that the process kills off good bacteria that could be beneficial to our bodies. It’s only products that are not treated with heat or chemicals — like raw kombucha — that have the live bacteria that we know as probiotics. So, if you want the best probiotic food sources, look for products that are labeled raw or live culture. Although pasteurized fermented foods may be a tasty part of a varied diet, they might not contain any significant number of probiotics at all.

So, where does that leave us? Which has more probiotics: yogurt or kombucha?

Neither is universally "better" as they offer distinct advantages depending on your dietary needs: Kombucha provides a more diverse range of probiotic strains (including yeast and various bacteria) and is vegan and dairy-free, while Greek yogurt delivers a higher, more consistent count of specific, well-studied strains like Lactobacillus and Bifidobacterium alongside significant protein and calcium.

Kombucha is a fermented tea beverage that contains a broader spectrum of microorganisms due to its SCOBY (symbiotic culture of bacteria and yeast) culture, though the exact probiotic count varies significantly based on brewing time and storage conditions. It is low in calories (approx. 29 per cup) and contains antioxidants, but it lacks protein and calcium.

Greek yogurt is a dairy product that typically offers a reliable and standardized dose of beneficial bacteria, often labeled with "live and active cultures," providing 9g of protein and 296mg of calcium per cup. While it generally has fewer probiotic strains than kombucha, its nutritional density makes it a more substantial source of gut-friendly bacteria and essential macronutrients.

Conclusion: If you prioritize nutritional density and consistent bacterial counts, Greek yogurt is the better choice. If you prefer a dairy-free option with a wider variety of microbial strains and fewer calories, Kombucha is superior. Incorporating both can provide a balanced intake of diverse probiotics and essential nutrients.

by Alexandra Peyton at chhs.colostate.edu and foodsmartcolorado.colostate.edu in April 2020 and brewdrkombucha.com