Probiotics in Kombucha: Are Added Probiotics Necessary?

You've become interested in kombucha and are brewing it at home, eager to tap into its probiotic benefits. But as you brew, a question arises: Are the probiotics in your homemade brew enough, or should you consider adding more? This is a common question many home brewers face, as different brews yield different strains and quantities of beneficial bacteria.

If you're wondering whether adding probiotics to kombucha will enhance its benefits and taste, this blog is your answer. Explore the natural probiotics in kombucha and examine whether adding extra probiotics is beneficial or even needed. Whether you're new to kombucha brewing or an experienced enthusiast, understanding the role and sufficiency of probiotics in your brew can help you craft delicious and enriching kombucha.

What is kombucha?

Kombucha is a unique and popular fermented tea beverage that embodies the intriguing science of fermentation. It is made by combining sweetened tea with a SCOBY (Symbiotic Culture Of Bacteria and Yeast), which transforms it into a tangy, fizzy drink. Here's a detailed breakdown of the fermentation process:

• First stage of fermentation: During the first stage, which lasts 7-12 days, the SCOBY, a rubbery, mushroom-like disc, initiates the fermentation process. The yeasts within the SCOBY convert the sugars in the tea into ethanol and carbon dioxide. Further, the bacteria within the SCOBY convert ethanol into organic acids, creating kombucha's distinctive tangy flavour.

• Second phase of fermentation: Once the initial fermentation is completed, kombucha is largely unflavoured and uncarbonated. A second fermentation phase occurs when flavours—often fruit, herbs, or spices—are added, and the kombucha is bottled in a sealed container for an additional 2-4 days. This final step enhances carbonation, producing the fizzy and refreshing drink known for its potential health benefits.

As you understand this fascinating brew, let’s unpack how kombucha transforms from a simple tea to a probiotic powerhouse!

Does kombucha contain probiotics?

Kombucha is naturally teeming with probiotics, thanks to the magic of fermentation. This ancient process relies on a SCOBY to transform sweetened tea into a drink rich with beneficial bacteria and yeasts. These microorganisms are the key players behind kombucha's impressive health benefits.

Probiotics are essential for gut health. They maintain the delicate balance of gut flora, which is vital for better digestion, enhanced nutrient absorption, and improved immunity. While the exact types and numbers of probiotics in kombucha can vary depending on the ingredients used and the specific brewing process, the fact remains: kombucha is inherently a probiotic-rich beverage.  

The following are the most common types of beneficial bacterial strains in kombucha:

• Acetobacter: This is the most dominant genus in kombucha, which has high species diversity. These bacteria are key players in fermentation, primarily oxidising alcohol into acetic acid, which contributes to kombucha's signature tang.

• Lactobacillus: Lactobacillus bacteria are well-known for their probiotic properties and are also found in kombucha. They contribute to the fermentation by producing lactic acid, which adds another layer of tartness to the brew.

• Saccharomyces cerevisiae: This is a common type of yeast found in kombucha, and it is responsible for producing carbon dioxide, which gives kombucha its delightful fizz. It also contributes to the production of various flavour compounds, adding complexity to the overall taste.

• Gluconobacter: Gluconobacter bacteria are another important group present in kombucha. They contribute to the fermentation by converting glucose into gluconic acid, which adds a mild tartness and can help prevent the growth of unwanted microorganisms.

• Komagataeibacter: Komagataeibacter (formerly Gluconacetobacter) is a genus of bacteria crucial for forming the kombucha's characteristic pellicle (the 'SCOBY' itself). These bacteria produce cellulose, which forms the rubbery, biofilm-like structure on top of the kombucha.

For those seeking specific strains or higher quantities of probiotics, understanding the fermentation process and experimenting with the brewing conditions can tailor the probiotic content to fit individual needs. Despite the complexities, naturally brewed kombucha is a nourishing source of probiotics, delivering many benefits for gut health and beyond.

With kombucha’s probiotic nature uncovered, let’s see if adding extra probiotics is really the game-changer everyone thinks it is.

Is it necessary to add probiotics to kombucha?

Now for the million-dollar question: do you need to add probiotics to your kombucha? The short answer is, generally, no. The natural fermentation process, driven by the symbiotic culture of bacteria and yeast (SCOBY), results in a diverse and robust population of beneficial probiotics. These naturally occurring probiotics are the heart and soul of kombucha's gut-health benefits.

• Naturally occurring probiotics: These are developed during fermentation and work together in a complex and balanced ecosystem. They've evolved together within the kombucha environment, creating a synergistic effect that's hard to replicate artificially.

• Added probiotics: These are often specific strains of bacteria or yeast introduced to the kombucha after fermentation. Some manufacturers, particularly those using heat during processing (like pasteurisation), may inadvertently kill some naturally occurring beneficial bacteria. To compensate for this loss, they add specific probiotic strains back into the kombucha at the end of the process. 

Adding specific probiotic strains might disrupt the delicate balance of bacteria in kombucha and could potentially alter the flavour profile or the health benefits of your kombucha. So, adding extra probiotics is generally deemed unnecessary, and it's often best left to nature's own devices.

Speaking of natural balance, have you ever wondered about the longevity of these probiotics in your fizzy brew?

How long do probiotics stay active in kombucha?

One of the great things about naturally brewed, raw kombucha is that it's remarkably self-preserving. The mildly acidic environment created during fermentation preserves the live and active cultures and keeps harmful bacteria at bay. This means the beneficial bacteria and yeast that make kombucha so good for you can stay viable for quite a while.

Once brewed, you can store kombucha for several months (6-8 months) in the refrigerator, and it will generally retain its probiotic content. The cool temperature slows down the fermentation process and helps keep the microorganisms alive but less active. Thus, you can brew a batch of kombucha, store it in the fridge, and enjoy its probiotic benefits over an extended period.

However, remember that while probiotics will likely remain viable, the taste of the kombucha might change slightly over long storage periods. It will become more tart as fermentation continues (albeit slowly). So, it is best to enjoy an opened bottle within 1-2 weeks. Nevertheless, kombucha's natural properties and refrigeration will ensure that its probiotic content remains beneficial for months.

Now that you know how long probiotics stick around, let’s find out if they’re enough to keep you thriving.

Are probiotics in kombucha sufficient to keep you healthy?

While kombucha is a fantastic source of probiotics, the answer to whether it's sufficient for maintaining health depends on individual probiotic needs. Factors such as diet, health status, lifestyle, medications, stress, and sleep patterns can significantly determine how much probiotics are needed. For instance, some people with specific health conditions might require higher doses of probiotics than what typically comes in a bottle of kombucha.

Therefore, while kombucha can be a valuable tool in your gut health arsenal, relying solely on it might be limiting. Ensure to combine kombucha intake with a healthy and balanced lifestyle. A diet rich in whole foods, fruits, vegetables, and fiber, along with regular exercise and stress management, will contribute significantly to a thriving gut microbiome.

How do you think stress and tension can affect your gut? An expert from The Good Bug breaks down the details in the video below.

Now, be prepared to extract the most out of every sip of kombucha with some practical tips!

How to ensure you're getting probiotics from kombucha?

You're ready to embrace the probiotic power of kombucha, but how can you be sure the bottle you choose actually delivers the promised benefits? With so many brands and varieties on the market, it's easy to feel overwhelmed and unsure whether you're getting the real deal. Here are some essential tips to help you decode the label and ensure you're getting the probiotic boost you're looking for:

• Look for raw, unpasteurised kombucha: Raw, unpasteurised kombucha is your best bet for live and active cultures. Pasteurisation is a heat treatment that kills bacteria, including the beneficial ones. Look for labels that explicitly state 'raw,' 'unpasteurised,' or 'live and active cultures.'

• Choose naturally fermented options: Opt for brands that emphasise traditional fermentation methods. This usually means a longer fermentation time, which allows the development of a more diverse and robust probiotic population. 

• Read the ingredient list: Check the ingredient list for mentions of live and active cultures. Some brands will even list specific strains of bacteria and yeast present in their kombucha. This is a good sign that the company is transparent about its brewing process and probiotic content.

• Buy from a reputable manufacturer: Choose brands with a reputation for quality and transparency. Do some research and read reviews to see what other kombucha drinkers say about the brand's products and effectiveness.

• Beware of 'hard' kombucha: Hard kombucha has a higher alcohol content (often above 0.5%). While these may be tempting, they might have undergone processing that kills off the beneficial bacteria. If you're looking for probiotics, stick to regular kombucha with low alcohol content.

• Consume regularly: Consistency is key when it comes to reaping the benefits of probiotics. Include kombucha in your diet daily or several times a week (in moderation) for a consistent intake of these gut-friendly microorganisms. Like any healthy habit, regular consumption is the best way to see results.

• Packaging and storage: Pay attention to packaging and storage. Kombucha that is stored in the refrigerated section of stores is a good sign, as cold temperatures are crucial for preserving the live cultures. A gentle fizz when you open a bottle can also indicate active fermentation, a positive sign of live probiotics at work.

• Taste as a guide: Don't forget to trust your taste buds. Authentic kombucha should have a balanced sweet-tart flavour. If it's overly sweet, it might contain added sugars or have insufficient fermentation time, which can diminish the probiotic benefits.

• Rotate between brands: Each brand may offer varying strains of probiotics, and occasional switching can help diversify the probiotics in your system. Keeping an eye on expiration dates is also essential, as consuming kombucha before it expires ensures maximum probiotic potency.

As we wrap up, it's clear that adding probiotics to kombucha is less about necessity and more about preference. Naturally brewed kombucha already acts as a potent source of probiotics, offering numerous benefits for your gut health. So, embracing kombucha through a balanced diet and healthy lifestyle is your golden ticket to better health.

Whether you're already a kombucha fanatic or just starting out, finding the right beverage can make a world of difference. Consider experiencing The Good Bug's kombucha, which is packed with live cultures and crafted with high-quality ingredients. We promise probiotic goodness with every sip. Visit our website and try our range of fermented beverages for a vibrant life!

References

https://www.brewdrkombucha.com/blog/what-type-of-probiotics-are-in-kombucha

https://equinoxkombucha.com/blog/does-kombucha-have-probiotics/

https://www.homebrewtalk.com/threads/adding-probiotic-capsule-to-process-of-growing-a-scoby.470603/

https://culturesforhealth.com/blogs/learn/kombucha-probiotics-does-kombucha-have-probiotics