Kombucha, a tangy, effervescent beverage, has taken the world by storm over the past few years. Its unique, funky flavour and purported health benefits have intrigued many. Kombucha is a fermented tea-based beverage created by adding a bacterial culture that converts the sugar into carbon dioxide and organic acids, giving kombucha its characteristic fizz and tang. Along with tea, other sources of sugar can also be used to give it a particular flavour, such as apple or grape or even honey and coffee.
One of the most discussed aspects of kombucha is its potential to enhance your gut. So, let’s talk about why kombucha is good for gut health in this article!
The nutritional profile of kombucha
While it is relatively low in calories, kombucha offers a range of vitamins, minerals, and antioxidants that can contribute to overall health. Take a look at the numbers below.
Calorie and macronutrient content
A typical 100ml serving of kombucha provides approximately:
- 16 calories: This makes it a low-calorie beverage.
- 3 gm of carbohydrates: These carbohydrates come mainly from the sugars used in the fermentation process.
- 3 gm of sugar: While kombucha contains sugar, the fermentation process converts a portion of it into organic acids, reducing the overall sweetness.
Antioxidant properties
One of the other key benefits of kombucha is its antioxidant content. Antioxidants help protect cells from damage caused by harmful molecules known as free radicals. The antioxidant properties of kombucha are primarily derived from the tea used in its production, such as green tea or black tea. Polyphenols, a type of antioxidant found in tea, can contribute to the overall antioxidant capacity of kombucha.
In addition to probiotics and antioxidants, kombucha may also contain small amounts of vitamins and minerals. The fermentation process can lead to the production of vitamins such as B1, B6, B12, and C. However, the exact nutrient content can vary depending on the specific kombucha product.
Why is kombucha good for gut health?
Like we mentioned before, one of the biggest reasons kombucha is as popular as it currently is, may be due to its potential health benefits, particularly for gut health. One of the primary reasons for this is its probiotic content. Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. These beneficial bacteria can help to maintain a healthy balance of gut microbiota, which plays a crucial role in various bodily functions.
The human gut is home to a vast and complex ecosystem of microorganisms (like probiotics), collectively known as the gut microbiota. These microorganisms play a vital role in various bodily functions, including:
- Digestion: They break down food and absorb nutrients.
- Synthesis of vitamins: They produce essential vitamins, such as B vitamins.
- Metabolism: They influence metabolism and energy balance.
Imbalances in the gut microbiome, often referred to as dysbiosis, have been linked to various health conditions, including digestive disorders, autoimmune diseases, and mental health issues. A healthy gut microbiota, therefore, is essential for optimal health.
Watch this to know how probiotics and the gut microbe are essential for you!
Kombucha and gut microbiota balance
While research on the specific effects of kombucha on gut health is ongoing, there is some evidence to suggest that it may contribute to a healthier gut microbiome. The probiotic bacteria in kombucha may help to:
- Increase the diversity of gut bacteria: A diverse gut microbiome is generally considered healthier.
- Reduce the growth of harmful bacteria: Probiotics can compete with harmful bacteria for resources.
- Improve digestion: A balanced gut microbiome can enhance digestion and nutrient absorption.
Kombucha also contains antioxidants, which can help protect cells from damage caused by free radicals. These are produced as a byproduct of normal metabolic processes, but excessive levels can contribute to chronic diseases such as heart disease, cancer, and neurodegenerative disorders.
The antioxidant properties of kombucha are primarily derived from the tea used in its production, particularly green tea. Green tea is rich in polyphenols such as catechins, which have potent antioxidant activity. However, the antioxidant content of kombucha can vary depending on the type of tea used and the fermentation process.
The fermentation process
Kombucha production is a fascinating process that involves a symbiotic relationship between a diverse community of microorganisms. At the heart of this process is the SCOBY (Symbiotic Culture of Bacteria and Yeast). The SCOBY is a living culture that forms a thin, pancake-like layer on the surface of the tea when it’s undergoing the process (you may even see it in some batches of kombucha, and it’s completely harmless). It consists of a complex network of bacteria and yeast species that work together to transform the tea into kombucha.
During fermentation, the bacteria and yeast in the SCOBY break down the sugars in the tea. This process, known as fermentation, produces carbon dioxide, organic acids, and other beneficial compounds. The carbon dioxide is responsible for the effervescence of kombucha, while the organic acids contribute to its tangy flavour. The fermentation process can also lead to the production of vitamins, minerals, and antioxidants.
Consuming kombucha responsibly
While kombucha is generally safe to consume, it is important to be mindful of certain safety considerations. Pregnant and breastfeeding women, as well as individuals with weakened immune systems, should consult with a healthcare provider before consuming kombucha.
Excessive consumption of kombucha may lead to gastrointestinal side effects such as stomach upset, nausea, or diarrhoea. It is also important to avoid consuming kombucha that has been fermented for an extended period, as this can lead to the accumulation of harmful organic acids.
A fermented beverage for gut health
Kombucha is a fermented beverage that offers a unique flavour and potential health benefits. Its probiotic content and antioxidant properties may contribute to a healthier gut microbiome and overall well-being. However, it is important to consume kombucha in moderation and to be aware of potential safety considerations.
If you are considering incorporating kombucha into your diet, it is advisable to consume responsibly as per daily recommended intake suggestions, especially if you have any underlying health conditions or are taking medications. Remember that it should be a part of a healthy, balanced diet. Ideally, for a real boost in gut health and your gut microbiome, choose The Good Bug’s wide range of products to get your gut into shape! Click here to go through our extensive product line.
References:
https://pubmed.ncbi.nlm.nih.gov/34698580/
https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea