Potential Side Effects and Health Benefits of Kombucha on Bloating

May 19, 2025

Kombucha, a fizzy fermented tea made from black or green tea, has become a staple in the wellness world. Packed with probiotics, organic acids, and antioxidants, it's often praised for supporting digestion and gut health.

But while many swear by its ability to ease digestive discomfort, others report side effects like gas and bloating, especially when introducing it to their diet.

So, does kombucha help reduce bloating, or can it cause it?

Bloating is a common digestive issue that affects up to 30% of adults regularly. It can stem from poor gut bacteria balance, food intolerances, or slow digestion.

Since kombucha contains live probiotics that support a diverse and balanced gut microbiome, it could help. Still, the evidence is mainly anecdotal, and its effects can vary from person to person.

In this article, we’ll explore:

How kombucha impacts your gut
Whether it helps or worsens bloating
How to drink it safely if you're prone to digestive issues

Let’s examine the science and the side effects, so you can decide if kombucha deserves a place in your gut-health routine.

What is kombucha?

Kombucha is a frothy, fermented beverage made from yeast, sugar, and tea. It is created by mixing sweetened tea with a SCOBY, a pancake-shaped symbiotic culture of bacteria and yeast that converts the sugar into ethanol and acetic acid.

The beverage's probiotic and antioxidant content, which is beneficial for bloating, has been praised for its possible health advantages for the immune system and gut.

Here’s the nutritional value of Kombucha in a copy-friendly format:

Calories: 29
Fat: 0g
Sodium: 10mg
Carbohydrates: 8g
Fiber: 0g
Sugars: 8g
Protein: 0g

The Good Bug has a collection of kombucha products that promise live cultures and other essential components. Visit our website today.

Time to explore how it affects your digestive system and gut health.

How kombucha interacts with your digestive system

Kombucha's primary claim to fame often revolves around its probiotic content, those beneficial bacteria that can contribute to a healthy gut microbiome.

A balanced gut flora is crucial for efficient digestion, nutrient absorption, and a robust immune system. Probiotics in kombucha may help maintain this delicate balance, potentially reducing digestive issues, including bloating, for some individuals.

These friendly bacteria can aid in breaking down food and promoting a more harmonious environment within your intestines.

However, the relationship between kombucha and bloating isn't always straightforward. Kombucha is a carbonated beverage, a result of the fermentation process. This carbonation introduces carbon dioxide gas into your digestive system.

For some, this extra gas can lead to feelings of fullness, distension, and bloating.

Therefore, while the probiotics might be beneficial in the long run, the initial fizz could cause temporary discomfort for sensitive individuals.

Are you unsure of what happens during fermentation? Watch the video below from The Good Bug to learn more about this process.

Next, we’ll look at whether kombucha helps reduce bloating or if it can cause more discomfort.

Can kombucha reduce bloating?

The hopeful view of kombucha's impact on bloating is that it supports a healthier gut. Your gut is home to trillions of microorganisms that help with digestion and vitamin production.

When this balance is off (dysbiosis), it can cause problems like bloating. Kombucha may help restore that balance and ease bloating symptoms.

Probiotic powerhouse: Kombucha is packed with live bacteria and yeast that act like probiotics. These good microbes help balance your gut by adding to the existing community of bacteria.

A well-balanced gut is better at digesting food and producing less gas, which can reduce bloating. Some probiotic strains are known to help manage IBS symptoms, including bloating.

Organic acids for digestion: Kombucha contains natural acids like acetic, lactic, and gluconic acid. These may support digestion by boosting stomach acid, which helps break down food, especially proteins, more effectively.

This can prevent food from sitting too long in your gut and causing gas. These acids may also fight off harmful bacteria that contribute to bloating.

Hydration and digestion: Good digestion depends on staying hydrated. Dehydration can slow down your digestive system and lead to constipation, which often causes bloating.

Since kombucha is a fluid, it helps keep you hydrated and supports regular bowel movements, which may prevent gas buildup.

Antioxidants and inflammation: When brewed with green or black tea, kombucha contains antioxidants that help reduce inflammation.

Inflammation in the gut can mess with digestion and lead to bloating. These antioxidants may help calm the digestive tract and ease bloating over time.

While kombucha is known for gut benefits, it may offer additional health perks.

Other ways kombucha may boost your health

You already know about kombucha's potential gut benefits and how it might affect bloating. But this fizzy brew could offer more to your overall well-being.

Let's explore some other interesting ways kombucha might support your health.

Antioxidants to fight cell damage

Kombucha, especially when made with green or black tea, contains antioxidants. These helpful compounds work hard to neutralize harmful substances called free radicals in the body.

Free radicals can damage cells over time, potentially leading to various health issues. Drinking kombucha introduces more of these protective antioxidants into your system.

Supporting your body's detox centre

Research suggests that kombucha's antioxidants may also benefit your liver. Your liver is crucial for detoxification, helping to clear out unwanted substances from your body. The antioxidants in kombucha might assist this process, contributing to a healthier liver.

Also read: Is Kombucha Good for Ulcerative Colitis?

Potential cardiovascular benefits

Interestingly, kombucha helps keep your heart healthy. Studies in animals have indicated that kombucha could help improve cholesterol levels.

While more research in humans is needed, these early findings suggest a potential benefit for cardiovascular health.

A possible aid for diabetes management

Kombucha might support individuals managing type 2 diabetes and maintaining healthy blood sugar levels.

Studies have shown that kombucha could slow down the digestion of carbohydrates, which can help prevent sharp spikes in blood sugar.

However, it's essential to choose kombucha with low sugar content.

A gentle boost without the jitters

Kombucha is made with tea and naturally contains a small amount of caffeine. It can provide a gentle energy boost without the intense jitters often associated with coffee.

If you're looking for a milder way to feel more alert, kombucha could be a good option.

While research into kombucha's potential health benefits is ongoing, these findings suggest it could be more than a trendy drink.

As always, listen to your body and enjoy kombucha in moderation as part of a balanced lifestyle.

To help you enjoy the health benefits of this fermented beverage, The Good Bug offers a variety of kombucha and probiotic drinks, whether you want high-end options or are keen to test them.

Kombucha can also cause bloating for some people.

Why kombucha might cause bloating for some

Despite these potential benefits, kombucha's very nature can also trigger bloating in susceptible individuals. Several factors contribute to this paradoxical effect, often related to the byproducts of fermentation and the individual's digestive sensitivity.

The carbonation factor: Kombucha’s natural fizz comes from fermentation, which produces carbon dioxide. Drinking it means you're adding extra gas to your digestive system.

For people who are sensitive to gas, like those with IBS or SIBO, this can cause bloating, a full feeling, and discomfort because their bodies struggle to get rid of the excess gas.

The FODMAPs connection: Some sugars in kombucha aren’t fully broken down during brewing and fall into a group called FODMAPs.

These carbohydrates aren’t well absorbed in the small intestine and ferment in the large intestine, creating gas and drawing water into the gut.

This can lead to bloating, cramps, and irregular bowel movements, especially in those with FODMAP sensitivity.

The amount of FODMAPs in kombucha can vary depending on ingredients and how it’s made.

The sugar content caveat: Even after fermentation, kombucha often contains leftover sugar. This sugar can pull water into the intestines, leading to bloating or diarrhea.

If your gut is already unbalanced, it may also feed harmful gut bacteria, worsening digestive issues like bloating.

The initial probiotic adjustment: If you're not used to fermented foods, kombucha's live bacteria and yeast can temporarily upset your digestion.

This “adjustment phase” might bring more gas, bloating, or changes in bowel habits as your gut gets used to the new microbes.

This is usually short-term but can be uncomfortable at first.

Take steps to look at some practical ways to enjoy kombucha without bloating.

Practical strategies for minimising kombucha-related bloating

For those who enjoy kombucha and wish to minimise its potential to cause bloating, a mindful approach to consumption is key.

By making informed choices and paying close attention to your body's responses, you can reap the potential benefits without significant digestive discomfort.

Gradual introduction is crucial: The "start low and go slow" principle is particularly relevant when introducing kombucha into your diet.

Begin with very small servings (e.g., 2-4 ounces) and gradually increase the amount over several days or weeks, allowing your digestive system to adapt. This can help to mitigate any initial shock to your gut microbiome.

Prioritize low-sugar varieties: Carefully examine the nutrition labels of commercially produced kombucha and opt for brands that contain lower amounts of residual sugar.

Alternatively, if you brew your own, experiment with longer fermentation times to reduce the sugar content, although this will also result in a more vinegary flavor.

Consider "Debubbling" before consumption: If the carbonation seems to be a primary trigger for your bloating, try gently stirring the kombucha after pouring it into your glass.

This allows some dissolved carbon dioxide gas to escape before you drink it.

Dilution as a mitigation strategy: Diluting your kombucha with an equal amount of plain water serves a dual purpose: it can lessen the fizz and decrease the concentration of FODMAPs and sugars.

This reduction in carbonation and these compounds may make the beverage more easily digestible for individuals with sensitivities.

Timing your kombucha intake: Observe how your body reacts to kombucha consumed at different times of the day.

Some individuals may find it better tolerated with meals than on an empty stomach.

Consuming it alongside other foods can slow its passage through the digestive system and potentially reduce the likelihood of bloating.

Mindful listening to your body: Pay close attention to digestive symptoms after consuming kombucha.

If you consistently experience bloating or other discomfort, it may indicate that kombucha is not the right beverage for you or that you need to reduce your intake significantly.

Exploring homemade options: Brewing your kombucha gives you greater control over the ingredients and the fermentation process.

You can experiment with different teas, fermentation times, and sugar levels to find a gentler brew for your digestive system.

If kombucha isn't the right option, here are additional remedies to help ease bloating.

Other treatments for bloating

Here are some other ways to tackle that uncomfortable bloated feeling:

Simple lifestyle shifts for a flatter tummy

Consider making small changes to your daily habits; eating slowly and chewing your food thoroughly can reduce the air you swallow.

Drinking plenty of water throughout the day helps prevent constipation, a common cause of bloating. Regular physical activity, even a short walk after meals, can aid digestion and help move gas through your system.

Identifying and avoiding foods that trigger bloating, such as very fatty foods or those high in artificial sweeteners, can also make a big difference.

Over-the-counter allies for bloating relief

Several readily available medications can provide relief when bloating strikes. Simethicone-based products help break down gas bubbles in your gut, making them easier to pass.

Activated charcoal tablets may absorb excess gas, although their effectiveness varies among individuals.

For those with lactose intolerance, lactase enzyme supplements can aid in digesting dairy and reducing associated bloating. Antacids might help if heartburn is contributing to your bloated feeling.

Natural remedies to soothe your gut

Explore some natural options that have traditionally been used to ease digestive discomfort. Peppermint oil capsules can relax the muscles in your intestines, helping to release trapped gas.

Herbal teas, such as peppermint, chamomile, and ginger, are known for their soothing properties and ability to aid digestion.

Gentle abdominal massage can also help stimulate bowel movement and relieve trapped gas.

Some people find relief with probiotics, which can help balance the bacteria in the gut over time.

minimising risks with homemade kombucha

If you choose to brew your kombucha, maintaining proper hygiene and following safe brewing practices is crucial to minimise the risk of contamination, which could lead to digestive upset and other health issues.

Ensure your equipment is thoroughly cleaned and sanitised. Maintain a pH below 4.2 during fermentation to inhibit the growth of harmful bacteria.

Avoid fermenting at excessively warm temperatures, which can encourage undesirable microbial growth.

If you notice any signs of mould, discard the entire batch. Starting with a reliable SCOBY (Symbiotic Culture of Bacteria and Yeast) from a reputable source is also essential for a safe and successful brew.

Ultimately, the effect of kombucha on bloating can vary significantly from person to person. While its probiotic content can potentially improve gut health and reduce bloating for some, its carbonation and other components can cause discomfort for others.

By starting slowly, choosing wisely, and paying attention to your body's signals, you can determine if and how kombucha fits into your healthy lifestyle without unwanted digestive distress.

If you experience persistent bloating or other significant digestive issues, consult a healthcare professional to identify the underlying cause and determine the best course of action for your individual needs.

Try The Good Bug for reliable, safe, and delicious daily kombucha. Crafted with care, their low-sugar, organic options suit every taste. Whether swapping soda for healthier options or embracing healthier habits, The Good Bug kombucha is the perfect go-to.

Take the first step toward better health—grab a bottle today and sip your way to wellness!

Explore more probiotic and prebiotic super-bundles at The Good Bug.