Kombucha: Is It Really Good for Health?

Kombucha was once known only in hipster cafes, but now it can be found on supermarket shelves in the U.S. How beneficial is it for health?

Kombucha is a unique beverage. Depending on the added ingredients, its taste can vary, but it most often resembles apple cider with slight vinegar notes. This drink has been used in China for over 2200 years, providing vitality and helping to cope with the effects of poisoning.

Kombucha is also known as "kombucha." This name comes from the Japanese word "kanpai," which translates to "wine mushroom." The term likely originated from the brewing process, which involves fermentation and the formation of alcohol. Thus, the name "kombucha" is associated with the fermentation process and associations with beverages like wine or kanpai.

With the development of trade routes, kombucha made its way to Russia and then to other Eastern European countries. During World War II, it was brought to Germany, and in the 1950s, it became popular in France and North Africa. By the 1960s, Swiss scientists claimed that kombucha was as beneficial for the gut as yogurt.

Kombucha is prepared based on black or green tea. White sugar is added, after which the mixture is fermented using yeast and specific bacteria for 1-2 weeks. The fermentation process is crucial, as the bacteria and fungi convert polyphenols—compounds found in tea, fruits, and vegetables—into other organic molecules. This increases acidity, which inhibits the growth of other microorganisms.

Slightly fermented products contain beneficial bacteria for the body. There is a theory that these microorganisms help the gut in digesting food. Research shows that an increase in the concentration of such bacteria can improve mood, reduce stress levels, and also aid in fighting excess weight and controlling appetite. However, other studies indicate that continuous intake of these bacteria is necessary to achieve such effects.

Two studies—one on cell cultures and the other on animals—demonstrated that kombucha drink may possess antimicrobial, antioxidant, anticancer, and antidiabetic properties. This is likely related to the action of D-glucuronic acid-1,4-lactone present in the brew, which can inhibit the enzyme β-glucuronidase associated with the growth of cancer tumors.

However, laboratory studies have shown that the polyphenols, acids, and vitamins present in kombucha are also found in black and green tea. Consuming kombucha does not cause negative health effects, but if you do not like its taste, you can easily obtain the same beneficial substances from black or green tea.