7 Evidence-Based Health Benefits of Drinking Kombucha Tea

The health benefits of drinking kombucha tea have also drawn the interest of health-conscious individuals and scientists. Being a fermented tea whose origins are traced to China or Japan, kombucha tea is not only valued for its cool taste but also for its array of possible health benefits. Loaded with probiotics, antioxidants, and bioactive substances, the advantages of kombucha tea surpass those of plain teas, helping with digestion, heart well-being, and even liver function. This article delves into the evidence-based advantages that make kombucha an exceptional addition to a healthy regimen.

What are the health benefits of kombucha?

Kombucha tea not only provides health benefits similar to regular tea, but it is also rich in beneficial probiotics and contains a high amount of antioxidants, which can eliminate harmful bacteria and help protect against certain diseases. Below are the top 7 evidence-based health benefits of kombucha.

1. Rich source of probiotic bacteria

One of the health benefits of drinking kombucha tea is that kombucha is a rich source of probiotic bacteria. This tea is made by adding specific strains of bacteria, yeast, and sugar to black or green tea. The mixture is then left to ferment for a week or more. During fermentation, bacteria and yeast form a floating, mushroom-like layer on the surface of the tea. This is why kombucha is sometimes called “mushroom tea.” These microorganisms form a symbiotic colony of bacteria and yeast (SCOBY), which can be used to ferment more kombucha. The fermentation process produces acetic acid (also found in vinegar), other acidic compounds, a small amount of alcohol, and gases. A large number of bacteria also grow in this mixture. While the probiotic benefits of kombucha have not been fully proven, it contains lactic acid bacteria, which may have biological functions.

Probiotics supply the gut with beneficial, healthy bacteria. These bacteria can improve digestion, reduce inflammation, and even aid in weight loss. For this reason, adding kombucha to your diet may benefit your health in several ways.

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2. Kombucha may provide the same benefits as green tea

Green tea is one of the healthiest beverages available. This is because green tea contains many bioactive compounds, such as polyphenols, which act as powerful antioxidants in the body. Since kombucha can be made from green tea, it also contains many of these plant compounds and likely shares some of its benefits.

Studies suggest that drinking green tea regularly can help burn excess calories, reduce belly fat, improve cholesterol levels, regulate blood sugar, and provide other health benefits. Some research also indicates that people who drink green tea have a lower risk of prostate, breast, and colon cancer. Consequently, you can enjoy the benefits of kombucha tea by consuming it moderately.

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3. Kombucha contains antioxidants

Other health benefits of kombucha are its antioxidant properties. Antioxidants help protect the body from free radicals—reactive molecules that can damage cells. Scientific evidence suggests that antioxidants from foods and beverages are more beneficial to health than antioxidant supplements.

Kombucha, especially when made from green tea, has been found to have antioxidant effects on the liver. Studies on rats have shown that regularly drinking kombucha reduces toxin buildup in the liver caused by harmful chemicals, improving detoxification by at least 70% in some cases. While no human studies have yet confirmed this effect, it appears to be a promising area of research for those with liver conditions.

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4. Kombucha may help fight harmful bacteria

One of the main substances produced during kombucha fermentation is acetic acid, which is also abundant in vinegar. Similar to the polyphenols in tea, acetic acid can kill many harmful microorganisms.

Kombucha made from black or green tea has strong antibacterial properties, particularly against infection-causing bacteria and Candida yeast. These antimicrobial effects prevent the growth of harmful bacteria and yeast while leaving beneficial bacteria intact.

Health Benefits of Drinking Kombucha Tea

5. Kombucha may lower the risk of heart disease

Other health benefits of drinking kombucha tea include supporting heart health. Heart disease is the leading cause of death worldwide. Studies on rats suggest that kombucha can significantly improve two key markers of heart disease: reducing bad LDL cholesterol and increasing good HDL cholesterol within just 30 days.

Additionally, tea (especially green tea) helps protect LDL cholesterol particles from oxidation, a process that contributes to heart disease. In fact, people who drink green tea have up to a 31% lower risk of developing heart disease, a benefit that kombucha may also provide. In summary, kombucha has been shown to lower LDL cholesterol and increase HDL cholesterol in rats, which may help protect against heart disease.

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6. Kombucha may help regulate type 2 diabetes

Type 2 diabetes affects over 300 million people worldwide. This condition is characterized by high blood sugar levels and insulin resistance. A study on diabetic rats found that kombucha slowed the digestion of carbohydrates and reduced blood sugar levels. Kombucha also significantly improved liver and kidney function in these rats.

Kombucha made from green tea may be even more beneficial, as green tea itself has been shown to lower blood sugar levels. A study of nearly 300,000 people found that those who drank green tea had an 18% lower risk of developing diabetes. More human studies are needed to confirm kombucha’s effects on blood sugar control.

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7. Kombucha may help protect against cancer

Cancer is one of the leading causes of death worldwide. This disease is characterized by uncontrolled cell growth and mutations. Research found other benefits of kombucha in cancer prevention.

Test-tube studies have found that kombucha can help prevent the growth and spread of cancer cells, likely due to its high polyphenol and antioxidant content. The exact mechanism behind the anti-cancer properties of tea polyphenols is not yet fully understood. However, researchers believe they help prevent genetic mutations, inhibit cancer cell growth, and promote programmed cancer cell death. For this reason, it is not surprising that people who drink tea regularly have a lower risk of developing various types of cancer.

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Important Notes

Kombucha is a probiotic-rich tea that offers many health benefits. You can purchase kombucha at stores or make it at home. However, it must be prepared and consumed properly.

Contaminated or overly fermented kombucha can cause serious health issues and, in rare cases, even death. Additionally, homemade kombucha can contain up to 3% alcohol. A safer option is to buy kombucha from stores or online. Commercially available kombucha is tasty and typically contains less than 0.5% alcohol, making it safe to consume. However, always check the ingredients and avoid kombucha varieties with high sugar content.

Bottom line

The benefits of kombucha tea make it a desirable option for individuals seeking to boost their general well-being. From enhancing digestive health to helping reduce the risk of chronic illness, kombucha’s dense mixture of probiotics and antioxidants presents a host of wellness benefits. Yet responsible consumption of kombucha, whether store-bought or homemade, is necessary to prevent any negative consequences. By adding kombucha tea to a healthy diet, you can unleash a range of health benefits along with its characteristic and refreshing taste. Cheers to a glass of good health!

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