Does Kombucha Have Probiotics? (Good For Gut Health?)

In this article, I have listed findings of research studies and microbial analysis to describe if Kombucha actually has any probiotics or is just a fermented hype.

Market stats show that the Kombucha industry in America was worth 800.77 million U.S. dollars in 2021. 

The reason behind this huge market value is the fizzy taste and perceived health benefits of this probiotic-rich drink. Besides many good bacteria, it also contains prebiotics, enzyme metabolites, and anti-inflammatory phenolic compounds.

With various brands and flavors, it becomes too difficult to choose the drink with the best probiotic efficacy. But no worries, as I have revealed the strains of Kombucha in the sections below. 

Keep reading to find out what good microbes your fermented tea contains;

What Probiotics Does Kombucha Contain? 

Kombucha is made by mixing a SCOBY (symbiotic culture of bacteria and yeast) with black tea, green tea, or any herbal tea. So, it contains a blend of microbes, phytochemicals, and metabolites.  

Though many researchers have confirmed the presence of good bacteria in this fermented tea, there still goes a discussion about its exact probiotic status in the scientific communities.

A recent study shows that it contains up to 34 microbial groups with 200 species. Other research papers give similar numbers. However, different strains have been identified by different researchers. 

Probiotic species found in Kombucha are Komagataeibacter, Gluconacetobacter, Starmerella, Acetobacter, Bacillus coagulans, Lactobacillus nagelii, Gluconobacter, Brettanomyces, Cyberlindnera jadinii.

Some harmful enteric bacteria (like Bacteroides thetaiotamicron, Escherichia coli, Enterococcus faecalis, Bacteroides fragilis, Enterobacter cloacae complex, and Akkermansia muciniphila) are also detected but their activity is effectively suppressed by acetic acid production by good bacteria. 

Overall, we can generalize Kombucha microbial composition as follows;

• Microbes producing organic acids (like Lactic acid, Acetic acid, Glucuronic acid, and Gluconic acid) dominate the Kombucha culture. 
• Komagataeibacter and Brettanomyces strains are the most abundant.
• Kombucha also contains a small number of pathogenic microbes.

Does All Kombucha Have Probiotics? 

All Kombucha beverages have probiotic microbes. However, the variety and abundance of different strains vary in different products.

If you brew Kombucha at home, it will have the SCOBY kombucha culture, which contains the species mentioned above. However, brands add other probiotic strains to enhance the probiotic content of their products. 

A nutritional comparison of nine popular Kombucha products was conducted last year, and the following probiotics were found in these products;

Is Kombucha Good For Your Gut Bacteria? 

Kombucha benefits the gut microbiome in several ways, as listed below;

Adds new probiotic strains

Kombucha is a probiotic-rich drink. It adds new strains to the gut microbiome, further improving its functionality. 

Komagataeibacter species are a characteristic microbe of Kombucha culture. About 97 species of this bacteria are detected in fermented tea. 

These microbes convert excessive sugar molecules to fibrous cellulose, which on the one hand, improves bowel motion and, on the other hand, helps with diabetes management and weight loss.

Provides prebiotic ingredients

Kombucha has many polyphenol compounds like catechins and flavonoids. These components are used as food by gut bacteria. 

Hence, the probiotics in Kombucha can grow and multiply using tea ingredients as their energy source. Research shows when probiotic microbes are supplied with polyphenols, their growth rate, and metabolic efficiency increase.

Protects gut microbes 

Probiotic secretions and tea ingredients are a good combination to protect your gut microbiome from pathogenic activities. 

Catechins and associated phenols are anti-inflammatory compounds, so they resist the growth of infectious microbes on gut walls. Good bacteria feed on these components and produce many short-chain fatty acids (SCFAs).

These fatty acids strengthen the immune system, creating a protective blanket for the gut microbiome. Butyrate is a key SCFA that reduces the risk of colon cancer and the death of gut microbes in the large intestine.

Is Drinking Kombucha The Same As Taking A Probiotic?

Kombucha supplies a variety of probiotics and prebiotics, but it’s not exactly the same as taking a probiotic or even a symbiotic (pro+ prebiotic) supplement. The differences are;

• Kombucha naturally contains pathogenic bacteria. And if the drink is not carefully brewed or stored, these colonies can grow larger. Resultantly, you can fall ill with enteric diseases instead of getting protection.
• Most Kombucha products, especially homemade drinks, are non-pasteurized, which increases the chances of germ contamination. Probiotic pills are properly screened for pathogenic organisms and are comparatively safer.
• It contains calories and may not be a good choice when using probiotics for a weight loss program.
• Like calorie-rich macronutrients (carbs), Kombucha also contains Sodium content, which is not found in probiotic pills.
• Some Kombucha teas have a significantly high proportion of alcohol which makes them different from probiotic capsules and powder. Also, alcohol content adds calories too.

All in all, Kombucha is a good option to add some probiotics and prebiotics and taste to your daily diet, but it cannot provide you with all the goodness and efficacy of a probiotic supplement. 

I recommend using multi-strain probiotics instead, which contain more CFUs and beneficial probiotic strains, such as;

Yourbiology Gut+

Gut+ form Yourbiology is my go-to probiotic capsule. It supplies my tummy with many good bacteria and prebiotic fiber in organic seaweed capsulation.

Its probiotic content is as high as 40 billion colony-forming units. So, your gut microbiome always stays in good condition with the daily dose of friendly bacteria.

As for strain diversity, it contains four microbes whose efficacy for gut health improvement, immune support, mental well-being, and vaginal cleaning are proven by scientific evidence.

That is why it is often called a women-focused probiotic.

Biotics 8

For a man-focused alternative, my suggestion is Biotics 8.

This supplement delivers 10 microbial strains, including bacterial and yeast probiotics. Your gut microbiota gets up to 20 billion CFUs daily with this product.

These strains are chosen to keep men’s health in mind as they regulate gut health positively and increase stamina and energy levels.

Also, prebiotic fiber is present in these capsules to upregulate microbial colonization.

How Often Should You Drink Kombucha For Gut Health? 

Healthy persons can take Kombucha tea daily but in moderate quantity because higher doses may lead to side effects like headaches, allergic reactions, nausea, or vomiting.

The product choice is also important because a well-fermented Kombucha and a contaminated Kombucha will give you opposite results. If you are making Kombucha at home, make sure to get SCOBY from a trusted source and keep the fermentation jar covered to save your brew from germ growth.

Can Kombucha Heal Your Gut?

Yes, this sparkling drink can help your gut heal from inflammation, Dysbiosis, and IBS.

As discussed above, it is loaded with probiotics and prebiotics, helping your gut microbiota recover from the negative effects of infections, diarrhea, or antibiotic interactions. 

Moreover, it prevents inflammation as some tea catechins are anti-inflammatory substances and resist infectious diseases. Other phenolic compounds improve bowel movements and also help friendly bacteria grow faster.

FAQs  

Does homemade Kombucha have probiotics?

Homemade Kombucha contains bacterial and yeast probiotics derived from the SCOBY sample used to brew the tea. 

Users often find homemade Kombucha more effective and affordable. For example, this lady shared on Reddit how her father got rid of liver problems by consuming the home-brewed version but found the commercial alternatives quite ineffective.

However, you need to be careful while brewing; otherwise, you may end up with a contaminated drink which might risk your gut health.

Does canned Kombucha have probiotics?

Canned Kombucha contains SCOBY probiotic culture, which is rich in Komagataeibacter, Gluconacetobacter, Starmerella, Acetobacter, and Brettanomyces strains.

Besides that, common probiotic strains are also artificially added to many commercial products.

Does Kombucha vinegar have probiotics?

Yes, Vinegar Kombucha contains SCOBY probiotics as other fermented teas. However, its acidic content is slightly higher, adding the vinegar taste and health benefits of acetic acid to the drink.

Final Thoughts – Here’s Why You Need To Try Kombucha

Kombucha is one of the famous fermented food people use to increase their probiotic intake. This drink, made by fermenting tea mixture, is rich in gut-friendly bacteria and yeast strains. 

Plus, Kombucha contains tea components like catechins, polyphenols, and flavonols. These ingredients provide food, facilitate colonization and increase the pathogen-resistance of good gut microbes. 

However, if the tea is not fermented carefully, the harmful microbes may grow, causing yeast infections and vomiting. 

Also, you cannot overdo Kombucha because the carbohydrates, sodium, and alcoholic content of these drinks can lead to unwanted results.