Is kombucha really good for your health: what the research says

It is drunk to support the gut, metabolism, and even prevent diseases. But does science and clinical research confirm this?

What is kombucha? The drink is made from tea, sugar, and a symbiotic culture of yeast and bacteria (the so-called SCOBY). During fermentation, the yeast converts sugar into gas and a small amount of alcohol, while the bacteria convert it into acids, giving kombucha a slight vinegar taste and pleasant effervescence.

Kombucha contains caffeine, polyphenols, and live microorganisms that can positively affect the microbiome. Industrial versions have less than 0.5% alcohol and often include added fruits, herbs, or spices.

Myths and reality about benefits. 

On social media, kombucha is attributed with almost magical properties: weight loss, prevention of diabetes, cardiovascular and even oncological diseases. In reality, as it is written... The New York TimesThere are not many studies on humans yet – most of the data comes from animal experiments.

A 2024 study involving 60 overweight people showed that regular consumption of kombucha for 10 weeks did not affect weight or microbiome composition. However, participants reported less heartburn, bloating, and constipation.

In another small experiment (16 people), the beverage did not improve cholesterol, blood pressure, or inflammation levels.

Encouraging results emerged in 2023: in people with type 2 diabetes, a daily cup of kombucha for 4 weeks lowered fasting blood sugar levels. However, due to the small number of participants (12 people), it is too early to draw conclusions.

What experts advise

Choose drinks with a minimal number of ingredients: tea, sugar, and perhaps natural additives. Avoid options with a high sugar content (10 g or more per serving).

Homemade preparation is possible, but requires sterility: SCOBY should be purchased from trusted vendors, and if there are any signs of mold, the batch should be discarded.

People with weakened immune systems should choose factory-made, pasteurized kombucha – although it is less "alive," it is safer.

KKombucha is an interesting and tasty fermented beverage that can be a healthy alternative to sugary sodas or cocktails. However, it's not worth attributing miraculous properties to it: science is still researching its real impact on health.