Choosing the Healthiest Kombucha Drinks for Gut Health

Is kombucha your new favourite drink? It's fizzy, tangy, and refreshing, and it seems like everyone is sipping it these days. You might have also strolled through the drink aisle, eyeing the colourful array of kombucha bottles and wondering which offers maximum health benefits. With so many brands crowding the shelves, each offering different ingredients and nutritional profiles, choosing the healthiest kombucha drink can feel overwhelming.

How do you know which kombucha is actually the healthiest choice for you? Is that brightly coloured bottle packed with probiotics, or is it just a sugar bomb in disguise? Don't worry, you're not alone in your confusion. This guide will equip you with the knowledge you need to choose the healthiest kombucha drinks for better gut health so you can sip your way to a happier, healthier you!

What is kombucha?

Kombucha is a unique fermented tea beverage crafted through the transformative powers of a SCOBY—a Symbiotic Culture of Bacteria and Yeast. This tangy drink has roots tracing back centuries and is revered for its delightful, effervescent taste and myriad health benefits. But what makes kombucha stand out is the intriguing fermentation process, which unfolds in two primary phases:

• First fermentation: Sweetened tea (usually black or green) is combined with the SCOBY and allowed to ferment for 7-12 days. During this time, the SCOBY consumes most of the sugar, producing various beneficial compounds, including organic acids, carbon dioxide, and probiotics. This process results in a slightly sweet and tangy beverage.

• Second fermentation: This step involves introducing additional flavours, often through fruit, spices, or herbs, and bottling the concoction in a sealed environment for an additional 2-4 days at room temperature. This phase is crucial for developing carbonation, which results in kombucha's characteristically fizzy nature.

So, what does this bubbly drink hold for your health? Let's dig into it a little deeper!

Benefits of drinking kombucha

Kombucha has been getting quite the praise lately, especially for its probiotic punch. But there's more to this fizzy drink than meets the eye—or taste buds. Kombucha is a nutritional powerhouse, offering a range of potential perks that can contribute to your overall well-being. Let's explore what makes kombucha so good for you:

• Probiotic powerhouse: Kombucha is a rich source of probiotics, the beneficial bacteria that reside in your gut. These microscopic allies play a crucial role in digestion, nutrient absorption, and even immune function. Embracing probiotics like those in kombucha can be beneficial if you're dealing with digestive issues or just looking to maintain a healthy gut environment. A healthy gut microbiome can reduce bloating and fortify your body's defenses against some pathogens.

• Antioxidant potency: Kombucha's antioxidant qualities are derived from tea. Whether it's black or green tea, the brew is packed with compounds known as polyphenols. These antioxidants are crucial for neutralising free radicals, thus protecting cells from damage and supporting overall health. Green tea-based kombucha, in particular, has been linked to reduced inflammation and a lower risk of multiple chronic diseases. 

• Energy booster: If you need a little pick-me-up, kombucha might do the trick. The B vitamins in the drink help your body convert food into energy, offering a natural and sustained energy boost. Unlike the ups and downs of a caffeine jolt, the energy from these vitamins tends to be steadier, making your daily hustle a bit easier to tackle without the dreaded crash. 

• Detox delight: Kombucha's potential as a detox drink arises from the fermentation process, which produces organic acids like acetic and gluconic acid. These acids may support liver function and enhance the body's natural detox pathways. While kombucha isn't a magic detox solution, it might improve liver health and promote overall detoxification.

• Flavour fiesta: Lastly, let's not forget kombucha's deliciously diverse flavour profiles. From classic flavours to unexpected twists like hibiscus or ginger lemon, there's a kombucha out there for everyone. This keeps things interesting for your taste buds and helps you wean off sugary sodas and enjoy a refreshing drink without the guilt.

Next, let's understand what you should actually look for when sifting through those kombucha options.

Things to look for when buying kombucha

It's a common trap to pick a kombucha based on its appealing packaging or alluring colours alone. Perhaps you'll glance at the labels to ensure they say 'raw' or 'unpasteurised' and move on. However, many other elements go into making kombucha healthy, and overlooking them can mean you're not getting the full benefits or, worse, consuming something less than ideal. Let's break down the key factors to consider while choosing the healthiest kombucha drink:

• Live and active cultures: Live and active cultures, otherwise known as probiotics, serve as the cornerstone of kombucha's benefits for gut health. Probiotics are beneficial bacteria that promote a healthy digestive system. Look for kombuchas with a high CFU (Colony Forming Units) count, which indicates the number of live bacteria present. While there's no official recommended CFU for kombucha, higher counts generally suggest a more potent probiotic effect.

  • The Good Bug has a remarkable CFU count of 1 billion per bottle and has >80+ bacterial strains.

  • Borécha kombucha also contains over 1.5 lakh CFUs per can.

• Sugar content: While most of the sugar is consumed during fermentation, residue sugars can still be found in the final product. Excessive sugar in kombucha can negate its health benefits. When aiming for a healthy choice, look for kombucha with sugar levels between 2 and 8 grams per 8-oz serving. 

  • Dad's Hack kombucha offers low-sugar offerings in various blends like Ginger Lime, Pomegranate Mint, and Classic Darjeeling.

  • Toyo Kombucha's Sparkling Fermented Tea has zero sugar and promises an amazing taste.

• Organic and non-GMO ingredients: For those concerned with purity, choosing kombucha made with organic and non-GMO ingredients can help you avoid unnecessary pesticides and chemicals. This is important for both your health and the environment.

  • Brew Dr. Kombucha focuses on using real, pure, unadulterated, organic ingredients like ginger, turmeric, jasmine, spearmint, etc. in their kombucha.

  • Humm Kombucha uses non-GMO natural flavours derived from plant-based ingredients to give a delicious boost to the kombucha.

• Flavour variety: Tired of drinking the good old plain kombucha? Maybe it's time to up your drinking game with exotic flavours. A wide range of flavours keeps things interesting and helps you stick to your kombucha habit.

  • Borécha is an ideal summer drink, with its exciting array of flavours and zero-sugar and low-sugar options. 

  • Remedy Kombucha embraces tropical flavours that appeal to every palate.

• Caffeine content: Kombucha naturally contains caffeine, which it inherits from its tea base. Most kombucha contain significantly less caffeine than a cup of coffee. However, this can be a point of concern for caffeine-sensitive individuals. So, check the label for the caffeine content or look for brands offering low-caffeine options.

  • GT's kombucha is considered naturally decaffeinated and contain anywhere from 8mg to 14mg per serving.

  • Health-Ade Kombucha is another decaf option with 8mg-15mg of caffeine per serving.

• Functional ingredients: Some kombuchas go the extra mile by adding functional ingredients such as herbs, spices, or adaptogens, which can offer additional health benefits. Look for ingredients like ginger, turmeric, or adaptogenic herbs.

  • Wonder Drink Kombucha imbues its drinks with functional ingredients like ashwagandha and cascara, sea buckthorn, and biotin, which hydrates and improves your focus.

  • Tribe Kombucha includes options with functional ingredients, such as herbs, ginger, tulsi, and blue pea flowers, which are known for their anti-inflammatory properties.

• Transparency in manufacturing: Knowing what goes into your kombucha is crucial. Choose brands that are transparent about their brewing process and ingredient sourcing. 

  • Mighty Brew is known for its open approach to sharing details about their brewing processes, offering consumers peace of mind.

  • B-Tea Kombucha embraces transparency, high-quality ingredients, and taste.

• Alcohol content: Due to fermentation, kombucha contains trace amounts of alcohol. However, reputable brands strictly adhere to regulations and clearly indicate their alcohol content on packaging to prevent surprises. Commercial kombucha that contains less than 0.5% alcohol by volume (ABV) is labeled as non-alcoholic.

  • Brewhaha is an alcoholic kombucha, and it clearly mentions the alcoholic content as 3.5% ABV.

  • Better Booch's kombucha is non-alcoholic, containing less than 0.5% ABV.

• Sustainability: Sustainability is an ever-important consideration, and choosing kombucha with eco-friendly packaging reduces environmental impact. Look for brands that use sustainable materials like glass bottles and avoid excessive packaging.

  • Tribe Kombucha comes in reusable glass bottles, making it your go-to sustainable option.

  • Remedy Kombucha uses 1.25 L bottles made from 100% recycled plastic.

• Cost and availability: Consider your budget and how easily you can access the kombucha. Balance cost and convenience when making your choices.

  • Kevita offers affordable options and is also widely accessible, ensuring that you don't have to compromise your budget or convenience while making a healthy choice.

  • The Good Bug's kombucha drinks are cost-effective and do not compromise quality.

Now that you’re armed with the know-how to pick the healthiest options, let’s take a quick look at some top kombucha picks!

Healthiest kombucha drinks at a glance

When it comes to healthy beverages, you might fear sacrificing taste for health benefits. But kombucha isn't your average health drink—it's a delightful meld of fizzy flavours and beneficial probiotics. We've compiled a quick overview of some of the healthiest kombucha drinks to help you make the right choice:

• Best kombucha with the highest CFU (Colony Forming Units): The Good Bug stands out for its high probiotic content, priced at ₹120 (1*300 ml). It's ideal for those who prioritise gut health as their main focus.

• Best kombucha with low sugar: If you're monitoring your sugar intake, Borecha Probiotic Low Sugar Kombucha at ₹640 (4*330 ml) is your best bet. It ensures you enjoy the benefits without the extra sugar hit.

• Best kombucha with eco-friendly packaging: Raw Kombucha is an excellent choice for eco-conscious consumers. Priced at ₹530 (6*250 ml), it uses upcycled glass bottles, making it as good for the planet as it is for your digestive system.

• Best budget kombucha: If you want to enjoy kombucha without breaking the bank, Dad's Hack Kombucha comes in at a budget-friendly ₹199 per bottle (330 ml).

• Best kombucha offering a wide range of flavours: With a whopping 14 varieties, Bombucha (₹200 per 500 ml bottle) will satisfy anyone looking for novelty and a diverse flavour palette in their kombucha experience.

• Best sweet kombucha: Happy Booch Kombucha offers a delightful Mango Bliss flavour at ₹200 per bottle (250 ml) for those with a sweet tooth.

• Best spiced kombucha: MAVI's Kombucha crafts spiced varieties starting at ₹200 per bottle (300 ml). It's perfect for those who enjoy a bit of zing in their drink.

• Best flavoured kombucha: Atmosphere Kombucha serves a unique Blueberry Lavender flavour for ₹220 per bottle, ideal for those exploring exotic flavour combinations.

• Best kombucha with minimal alcohol content: Kultur'd Low Sugar Kombucha, priced at ₹3400 for a pack of 24 bottles (220 ml), is an option for those concerned about alcohol levels in their beverage.

• Best kombucha with less caffeine: Made from organic green tea, Bhu Kombucha at ₹250 per bottle (250 ml) caters to those wanting to limit their caffeine intake.

• Best organic kombucha: At ₹230 per bottle, Hydra Kombucha stands out for its organic credentials, offering peace of mind for those committed to organic consumption.

Note: Availability and pricing can vary, so it's always best to check with the brand or retailer for the most up-to-date information.

As you start savouring different kombucha bottles, one question might bubble up: Just how much of this fizzy wonder can you indulge in daily without overdoing it?

Can you drink kombucha every day?

Kombucha is delicious and potentially good for you, but is it safe to drink it daily? The good news is that for most people, kombucha is safe to consume daily in moderation. However, like anything, it's essential to listen to your body and be mindful of your intake.

Generally, a serving or two of kombucha daily is considered safe for most individuals. However, overconsumption can lead to some potential side effects:

• Digestive issues: Some people may experience digestive issues like gas, bloating, or diarrhoea if they consume too much kombucha, especially when first starting. This is often due to the live cultures and organic acids present in the drink.

• Weight gain: Some kombucha varieties are laden with sugars and calories, so guzzling multiple bottles daily might unintentionally contribute to weight gain.

Did you know binge-watching can lead to weight gain? Watch the video below to understand the reason and find solutions to overcome it.

• Caffeine sensitivity: While kombucha's caffeine content is lower than coffee or black tea, it could pose issues for those particularly sensitive to caffeine, resulting in heightened anxiety, irritability, or sleep disturbances.

The best approach is to start slowly and gradually increase your kombucha intake. Begin with a smaller serving (e.g., half a cup) and see how your body reacts. If you feel good, you can gradually increase the amount to a full serving or two per day. Pay attention to any changes in your digestion or overall well-being. If you experience any discomfort, reduce your consumption or take a break.

It's also important to select top-quality kombucha with low sugar content. This ensures you embrace its health benefits without unnecessary calorie intake. As with any dietary choice, kombucha should ideally be part of a balanced diet rich in fiber, whole foods, and other gut-friendly ingredients.

The world of kombucha is vast and exciting, but it can also be a bit overwhelming. While every brand claims to offer the healthiest kombucha drink, it's up to you to become an informed consumer and decipher what truly makes a kombucha good for you. Focus on the details and embrace the journey of discovering what you like.

Now, it's time to explore! Discover new flavours, try different brands, and find your perfect kombucha match. You can start with The Good Bug's delicious, gut-friendly kombucha. Visit our website and grab your bottles to see if they become your go-to kombucha!

References

https://www.bbcgoodfood.com/review/best-kombucha

https://studyfinds.org/7-best-kombuchas-for-gut-health-according-to-health-experts/

https://healthyeater.com/healthiest-kombucha-brands

https://www.tasteofhome.com/collection/best-kombucha/