We tell you everything about kombucha, a fermented drink that is becoming more and more popular every day. Hailing from the historic lands of Manchuria, today we take a closer look at it to find out exactly what it is and how it is made—which you can even do yourself at home—, the properties and benefits attributed to it, its contraindications, and the best time of day to drink it. We answer these and many other questions related to kombucha consumption below.
What is kombucha
Kombucha tea is a fermented drink made from tea and sugar. It is obtained thanks to the action of a culture of yeast and bacteria known as SCOBY, an acronym for “Symbiotic Culture Of Bacteria and Yeast”, shaped like a mushroom. When this culture is added to the sweetened tea, fermentation takes place, which consists of the transformation of theine and sugars such as sucrose into other organic compounds and carbon dioxide, which gives it a natural carbonation and its distinctive carbonated touch. The result is an acidic and carbonated drink that, according to some studies, could have health benefits, although part of the medical community questions this.
The most commonly used tea for its preparation is black tea or green tea, to which sugar and the kombucha SCOBY are added. Depending on the flavour, other ingredients such as turmeric, carrot, citrus, and many other fruits can also be found. Because fermentation can also be carried out using caffeine, we can even find varieties of kombucha made from coffee. In any case, all its versions have many benefits such as promoting good intestinal or cardiovascular health and improving mood.
What is kombucha used for?
This fermented tea, like other fermented foods such as tempeh, is often used to improve digestive health thanks to its probiotic content. These same probiotics also serve to strengthen our immune system. In addition, it is a drink with diuretic effects that helps detoxify the body, eliminating toxins through the kidneys and liver, and it has many antioxidants. Kombucha is consumed for all these supposed health benefits. In any case, all these benefits should be taken with caution, because, although there are scientific studies that support such effects, solid scientific evidence is still limited.
What does kombucha taste like?
The taste of kombucha is acidic and can vary depending on the fermentation time, the substrate used, and the flavouring ingredients. In general, it has a fruity and acidic touch. The most commonly used ingredients to give it its own personality are ginger with lemon, apple, and red fruits, although there is a wide range that also includes different aromatic herbs such as mint or lime. A growing world that in any case allows sugary soft drinks to be replaced by a much healthier and equally refreshing version.
Origin of Kombucha
The origin of this drink is not entirely clear and is often the subject of debate. The general opinion is that it originated in East Asia, in what is known as Manchuria, in northeastern China, during the Qin dynasty around 220 BC, from where it spread over the centuries, first reaching Japan around 414 AD and much more recently to the West, where its consumption has grown exponentially in recent decades, helped by trends that seek to improve health and well-being through food.
Properties of Kombucha
Kombucha has several inherent properties that could translate into health benefits. Below, we tell you about some of the main properties of kombucha.
Probiotic effect
Kombucha is hydrating and, as a fermented drink, it is probiotic. Probiotics are bacteria that are beneficial for the digestive system by positively contributing to the good state of the intestinal microbiota, which has direct effects on health.
Rich in vitamins and minerals
It is also a drink that has an interesting contribution of vitamins, among which the B vitamins such as B1 or thiamine, B6 or B12 stand out, in addition to containing vitamin C. It is also rich in minerals such as iron and zinc.
Antioxidants and organic acids
Kombucha tea also contains polyphenols and antioxidants, especially if made with green tea or black tea, from the tea itself and the populations of lactic acid and acetic acid bacteria resulting from fermentation.
Antimicrobial and antibacterial
Kombucha has a low pH, hence its acid content. These same acids that give it antioxidant properties act as antimicrobial and antibacterial agents, helping to fight harmful bacteria and unwanted yeasts.
Natural energizer
Being a fermented beverage, kombucha also contains small amounts of caffeine that act as a natural energizer, helping us face the day with a small extra dose of energy.
Low in calories
It is also a low-calorie drink, so it is highly recommended for people who are on weight loss diets or for those who do not want to add calories to their daily diet but still want to take advantage of the rest of its properties.
It is anti-inflammatory
Different compounds present in the drink such as glucuronic acid or polyphenols are associated with anti-inflammatory effects, so consuming kombucha could contribute to reducing inflammation in different parts of our body.
Benefits of Kombucha
All the properties we have listed above translate into different health benefits that are worth considering when drinking kombucha. These include improving the digestive system, strengthening the immune system, antioxidant capacity, cardiovascular health care, anti-cancer potential and improving mood.
Improves the immune system
Compounds such as glucuronic acid present in kombucha play an important role in the regulation of steroid hormones, which are closely related to the proper functioning of the inflammatory response. By maintaining a balanced balance of steroid hormones, kombucha helps the anti-inflammatory response to take place correctly in the body, helping our immune system.
Take care of your cardiovascular health
Kombucha consumption protects against vascular and coronary diseases thanks to the presence of polyphenols that act by maintaining adequate amounts of LDL, which is beneficial for the cardiovascular system. It is also responsible for regulating cholesterol metabolism and high blood pressure.
Improves the digestive system
The microbiota is the set of bacteria found in the gastrointestinal tract, concentrated to a greater extent in the large intestine. Its role is important for many functions, including digestion and correct absorption of nutrients. The consumption of kombucha reinforces the diversity of the microbiota and the growth of the most beneficial bacterial populations for health, which is why its consumption is associated with the improvement of the digestive system.
Detox and liver protector
Kombucha contains different types of acids such as acetic acid, gluconic acid or oxalic acid, which have a detoxifying function, that is, they are capable of promoting the elimination of chemicals, bilirubin, steroid hormones and other compounds that are contaminants. Specifically, glucuronic acid plays an important role in liver detoxification, helping to eliminate toxins and protecting the liver.
Improved mood
The intestinal flora plays a very important role in human health. Not only is it essential for the proper absorption of nutrients, but it is also capable of interacting directly with the nervous system. One of the best-known examples is that it promotes the synthesis of serotonin, a neurotransmitter related to a good mood. Kombucha helps maintain a healthy microbiota, which is why it is related to improving mood.
Contraindications of kombucha
According to the OCU, kombucha is contraindicated for people with immune system deficiencies or intestinal pathologies. Its consumption is also not recommended for pregnant women, breastfeeding women or children under 5 years of age.
The reason is preventive measures against possible side effects. Kombucha is a live drink that has undergone a fermentation process in contact with bacteria and yeast and has not been pasteurized. This implies, especially in the case of homemade kombucha, that there is a risk of the presence of pathogenic bacteria. To avoid the complications that this would entail in the case of pregnancy, breastfeeding or immunosuppressed systems, the general recommendation is that this part of the population avoids its consumption.
On the other hand, it is important to consider that due to the fermentation process, kombucha contains alcohol, an average of 0.5%.
How to drink kombucha
Kombucha is a drink that is usually taken cold, perhaps with some ice. However, if it is your first time, it is best to start taking it gradually, that is, starting with small amounts that you can increase as you see how your body tolerates it. This applies to all types of fermented foods and drinks that could cause mild side effects on your digestive system.
Once you’ve got into the habit, you can drink up to 150 ml of kombucha a day, which is more or less the recommended daily amount. Kombucha is usually taken with breakfast to take advantage of its moderate energizing effect (for this reason, it is not recommended before bedtime) or before meals to promote subsequent digestion. It is recommended not to shake the bottle, as it may contain sediment that can, in any case, be filtered out.
How to make kombucha at home
Making kombucha at home can be a very rewarding experience. To start, we will need to gather the basic ingredients for the homemade kombucha recipe:
- 1 liter of natural water (avoid tap water due to the presence of chlorine)
- 2 bags of black or green tea
- 60 g of sugar
- SCOBY (available in specialty stores)
- 150 ml of starter, that is, already prepared kombucha
As for the tools needed for mixing, fermentation, and preservation, you should have on hand a 1.5 L glass bottle with a large opening, a piece of cotton cloth, since it is important that the material breathes, and an elastic band or string.
And now, let’s see the steps:
- We boil a cup of water, add the tea bags, and let it sit for about 10 minutes.
- We take out the tea bags, add the cup of water to the glass bottle, and dissolve the sugar inside.
- Fill the bottle with the remaining three cups of cold water. Make sure the mixture is below 35°C using a thermometer or by touching the water with your finger and checking that it is lukewarm before adding the yeast and bacteria mixture.
- If the temperature is adequate, we add the 150 ml of starter, the already prepared kombucha, and the SCOBY culture.
- We cover the jar with the cloth and secure it with the band or string around it, making sure it is well covered.
- Store the jar in a cool, dry place between 20°C and 27°C for 5 to 14 days. As time passes, the sugar will turn into acetic acid and the kombucha will acquire a more acidic taste. You can taste the result as the days go by and choose the point you like best.
- When the time comes, we separate 150 ml of the result to use as a starter for the next batch. We decant the rest of the liquid into a bottle that we can drink comfortably, taking care not to drag all the yeast from the bottom, as we don’t want an excess. We keep the SCOBY to start a new batch with our favorite flavors.
- And finally, we prepare our glass with ice and kombucha to enjoy its most refreshing version.
As part of the tradition of making kombucha, the surplus mushrooms, which will proliferate with each new batch, are usually given to another person. A great way to invite them to learn about the world of fermentation and the extensive benefits of kombucha!