Is Kombucha Safe for Kids to Drink?

February 13, 2025

Kombucha, the tangy, effervescent drink packed with probiotics, has become a favorite among health enthusiasts.

But what about kids?

With its growing popularity, many parents are now asking: Can children drink kombucha safely? While the idea of letting your little one sip on this fizzy beverage might sound appealing, it’s important to understand its potential benefits, risks, and safety tips.

In this article, we’ll explore whether kombucha is a healthy drink for kids and how to incorporate it into their diets safely.

So, let’s find out if kombucha is a suitable drink for your child!

What is kombucha?

Kombucha is a fermented tea made from sweetened black or green tea combined with a SCOBY (symbiotic culture of bacteria and yeast). The fermentation process produces probiotics, organic acids, and trace amounts of alcohol. It’s often praised for promoting gut health and boosting immunity.

Alcohol content in kombucha

Kombucha naturally contains alcohol due to the fermentation. However, the alcohol content in most commercially available kombucha is typically less than 0.5% ABV (alcohol by volume). While this is well below the threshold for alcoholic beverages, parents may want to consider it before allowing children to consume it.

Implications for children: The minimal alcohol content is unlikely to cause intoxication or harm in small amounts. However, some parents may prefer to avoid any alcohol in their child’s diet due to personal or health reasons. It’s important to note that certain factors—such as over-fermentation or improper storage—can lead to slightly higher alcohol content, so check the label to be sure.
Recommendation: If you're concerned about alcohol content, opt for pasteurized kombucha, which has lower alcohol levels, or choose brands that explicitly state their alcohol content.

Caffeine presence due to tea

Kombucha is brewed using tea (typically black or green tea), and since tea contains caffeine, it also contains small amounts. The caffeine content in kombucha is generally 10–15 mg per serving, much less than that of a cup of coffee, which typically contains 95 mg of caffeine.

Safe consumption levels for children: While caffeine is safe for children in moderate amounts, the American Academy of Pediatrics recommends that children aged 4 – 6 consume no more than 45 mg of caffeine per day and that children aged 7 to 9 limit their intake to 62.5 mg daily.

For most children, the caffeine in kombucha is not a cause for concern, but it’s essential to monitor their intake.

Recommendation: If your child is sensitive to caffeine or prone to restlessness, you may want to choose decaffeinated kombucha or limit their serving size.

Added sugar content in kombucha

Many commercially available kombucha brands contain added sugars to enhance flavor. While kombucha typically has less sugar than sodas, some varieties still include added sugars that can contribute to excessive calorie intake and potential health issues.

The sugar content can vary significantly between brands, and some may contain up to 15 grams of sugar per serving.

Implications for children: High sugar consumption in children can lead to a variety of health problems, including obesity, tooth decay, and an increased risk of type 2 diabetes.

The American Heart Association recommends that children aged 2 to 18 consume no more than 25 grams of added sugar per day.

Recommendation: Always check the label for added sugars before giving kombucha to your child. Opt for low-sugar or unsweetened varieties to reduce the risk of excess sugar intake. Alternatively, consider making your kombucha at home, where you can control the sugar content more easily.

Must read: How Can You Take Probiotics with Coffee: Understanding Their Benefits and Implications

While kombucha offers some clear benefits for adults, how does it affect children? Let’s explore the potential advantages first.

Potential health benefits for kids

While kombucha is often marketed toward adults, it can also offer various health benefits for children when consumed in moderation. Below are some of the key benefits kombucha can provide to kids:

1. Probiotics for gut health

Kombucha is rich in probiotics, the beneficial bacteria that help maintain a healthy gut microbiome. A balanced microbiome is important for proper digestion, nutrient absorption, and immune function.

How it helps: Kombucha's probiotics help break down complex food particles, making it easier for children to absorb the nutrients from their food. They also support the growth of helpful gut bacteria and prevent the overgrowth of harmful microbes.
For kids: A healthy gut is crucial for children as it can reduce digestive issues like constipation, bloating, and diarrhea. A balanced gut microbiome also regulates mood and promotes overall well-being.

Are you unsure whether your gut is healthy? In the video below, an expert from The Good Bug discusses the three primary red signals that indicate an unhealthy gut.

2. Immune system support

The immune system is vital for children, as their bodies are still developing and more susceptible to infections. Kombucha, with its probiotics and antioxidants, can help strengthen the immune system.

How it helps: Probiotics stimulate the production of certain antibodies, which help fight off pathogens. Additionally, kombucha contains bioactive compounds, like polyphenols, that can boost immune function.
For kids: A strong immune system helps them fight off common illnesses, such as colds, infections, and other seasonal bugs. Kombucha can indirectly improve a child’s overall immunity by promoting gut health.

3. Antioxidant properties

Kombucha contains polyphenols and antioxidants, which are compounds known to reduce oxidative stress in the body. Oxidative stress occurs when there is an imbalance between free radicals (harmful molecules) and antioxidants, leading to potential cell damage.

How it helps: Kombucha's polyphenols, derived from tea, help neutralize free radicals, reducing inflammation and oxidative stress. These compounds also support cellular repair and overall health.
For kids: Antioxidants are crucial for children as they protect against inflammation and oxidative damage caused by factors like poor diet, environmental pollutants, and stress. This can help lessen the risk of chronic health conditions later in life.

4. Supports hydration

Proper hydration is essential for children, especially during growth periods when their bodies require more fluids. Kombucha is a great way to boost hydration while offering additional health benefits.

How it helps: Kombucha is mostly water, making it a hydrating beverage. The electrolytes in kombucha, including potassium and magnesium, further aid hydration, especially during hot weather or after physical activities.
For kids: Adequate hydration improves concentration, energy levels, and cognitive function, all of which are important for children’s daily activities and learning.

5. Potential for improving mental health

Emerging research suggests that gut health & mental health are deeply connected through the gut-brain axis. Kombucha, through its probiotic content, can support mental well-being by balancing the gut microbiome.

How it helps: A healthy gut microbiome may promote the production of serotonin, a neurotransmitter that helps regulate mood, sleep, and emotional well-being.
For kids: Studies have shown that children with balanced gut microbiomes are more likely to experience better mood regulation & a reduced risk of anxiety or depression. While kombucha alone is not a cure, it can play a small part in improving mental health by supporting gut health.

6. Supports bone health

Kombucha, especially when made with green tea, may also support bone health.

How it helps: Kombucha contains calcium, magnesium, and other minerals that are essential for strong bones. Probiotics in kombucha also aid the absorption of these minerals in the gut, making them more accessible to the body.
For kids: Since childhood is a critical period for bone development, the mineral content in kombucha can help children develop strong, healthy bones.

7. May help with weight management

Maintaining a healthy weight is important for children's overall health and well-being. While kombucha isn’t a weight-loss drink, it can support a healthy metabolism, which is essential for maintaining a healthy weight.

How it helps: Kombucha can help regulate the appetite, thanks to the probiotics that promote better digestion and nutrient absorption. Some studies suggest that kombucha may also influence fat metabolism and insulin sensitivity.
For kids: While kombucha alone won't result in weight loss, it can be part of a balanced diet that promotes a healthy metabolism and weight management.

Also read: Benefits of Drinking Lemon Water for Gut Health.

While there are benefits, it’s important to consider the potential risks of kombucha for children.

Potential risks of kombucha for kids

Despite its health benefits, kombucha may not be suitable for all children. Here are a few important factors to consider before offering it to your child:

1. Alcohol content

Kombucha naturally contains trace amounts of alcohol—usually under 0.5% ABV (alcohol by volume). While this is well below the legal limit for alcohol consumption, some parents may feel uncomfortable with any level of alcohol in their child’s drink.

Tip: If you're concerned, opt for pasteurized kombucha, which has lower alcohol content due to the pasteurization process.

2. Caffeine

Since kombucha is made from tea, it contains caffeine—though in smaller amounts compared to coffee or regular tea. Some children may be sensitive to caffeine, which can cause restlessness, disrupted sleep, or jitteriness.

Tip: Choose caffeine-free kombucha varieties or serve smaller portions if your child is sensitive to stimulants.

3. Sugar content

Although kombucha has less sugar than soda, many commercially available versions still contain added sugars. For kids, excessive sugar intake can contribute to health issues like obesity or tooth decay.

Tip: Look for low-sugar or unsweetened kombucha options to limit sugar intake.

4. Acidity

Kombucha is acidic, and consuming too much can irritate the stomach lining, leading to digestive discomfort. Children with sensitive stomachs or acid reflux may find kombucha difficult to tolerate.

Tip: Serve kombucha in small quantities and monitor how your child responds.

5. Presence of live bacteria

Kombucha contains live bacteria and yeast, which are beneficial for gut health in adults. However, for children, especially those with compromised immune systems or digestive issues, the presence of these live cultures could cause an imbalance or unwanted reaction in their gut microbiome.

Tip: If you're unsure, start with small servings and monitor for any digestive discomfort or reactions. Always consult with your child’s pediatrician before introducing kombucha into their diet.

Now that we’ve reviewed the benefits and risks, let’s look at how to introduce kombucha to your child’s diet safely.

What age is safe for children to try kombucha?

Experts generally recommend waiting until a child is at least 4-5 years old before introducing kombucha. At this age, their digestive system is more developed and better equipped to handle mild acidity and probiotics.

How to safely introduce kombucha to children

If you decide to offer kombucha to your child, here are some essential safety tips to ensure they can enjoy it safely and without any issues:

1. Choose store-bought kombucha

Commercial kombucha is generally safer than homemade varieties, as it’s regulated for alcohol content and contains consistent probiotic levels. This makes it a more reliable option for children.

2. Dilute with water

Mix kombucha with water to reduce its natural acidity and sugar content. This helps balance its strong flavor, making it easier for children to drink without overwhelming their stomachs.

3. Start with small servings

Begin by offering no more than 2–4 ounces of kombucha. This allows you to monitor how your child’s body reacts to the drink, especially since it’s fermented and contains probiotics, which can be potent.

4. Check labels

When selecting kombucha, always check the label for key information, such as low-sugar and caffeine-free options. Look for drinks specifically formulated for kids to avoid high sugar content or excessive caffeine.

5. Consult your pediatrician

Before introducing kombucha to your child’s diet, especially if they have underlying health conditions, always consult a healthcare professional. This ensures kombucha is a safe option based on their individual health needs.

While kombucha can be a healthy addition to a child’s diet, it's essential to consider their individual health needs.

When should kids avoid kombucha?

Though kombucha can have health benefits, there are some situations where it may not be appropriate for children:

1. Medical conditions

If your child has a medical condition such as digestive issues, immune disorders, or caffeine sensitivity, you should consult a healthcare provider before introducing kombucha.

2. Under the age of 2

Kombucha may be too harsh on the delicate digestive systems of babies and toddlers under two years old. Always check with a pediatrician before offering fermented foods or drinks to these children.

3. During illness

If your child is ill, especially with gastrointestinal issues, it’s best to hold off on introducing kombucha until they have recovered.

Best kombucha alternatives for kids

If kombucha feels too risky, consider these healthier, probiotic-rich alternatives:

Probiotic yogurt: Natural and safe, offering similar gut health benefits.
Kefir: A fermented milk drink with probiotics but lower acidity.
Probiotic supplements: Child-friendly probiotic powders or chewables.
Fermented foods: Sauerkraut and pickles provide probiotics without caffeine or alcohol.
Water: Encourage water intake throughout the day.
Homemade Fruit-Infused Water: Add slices of fruits like lemon, cucumber, or berries to water for flavor.
Smoothies: Blend fruits, vegetables, and yogurt for a nutritious and delicious drink.
Herbal Teas: Offer caffeine-free herbal teas like chamomile or peppermint.

With these considerations in mind, let’s review the key points before serving kombucha to kids.

So, can children drink kombucha safely?

Yes, but with caution. When served in small, diluted amounts and chosen carefully, kombucha can be safe for older children. However, parents should prioritize lower-risk probiotic options for younger kids. Always consult with a pediatrician before introducing kombucha into your child's diet.

If you do choose to offer kombucha, start with small, diluted portions and monitor your child’s reaction. For a healthier probiotic option, consider trying The Good Bug’s range of probiotic drinks and supplements, which provide great alternatives for children and adults alike.

At The Good Bug, we specialize in providing safe, effective gut health solutions for the whole family. Our range of probiotic products supports digestion, immunity, and overall wellness. Explore our kid-friendly options for a healthier gut today!