Evidence Based
Kombucha is fermented sweet tea, enjoyed worldwide both for its taste and health benefits. Kombucha is fermented with various bacteria and yeast cultures, referred to as SCOBY,[1] which can benefit health.
Some kombucha benefits include improved digestion[2] and immunity.[3] Is kombucha good for weight loss, also? Possibly.
Kombucha contains significantly fewer calories and sugar[4] than other sweet beverages, such as orange juice.[5] Additionally, the probiotic cultures in kombucha may support weight loss.[6]
Does Kombucha Help You Lose Weight?
Possibly.
There is not enough evidence to say that kombucha directly influences weight loss, however, kombucha may help control appetite.[7] Additionally, the probiotics[6] in kombucha may indirectly support weight loss.
Furthermore, kombucha is low in calories[4] and sugar, which makes it unlikely to cause weight gain when consumed in moderation.
Is Kombucha Good For Weight Loss?
Reducing calories and sugar[8] is important for weight loss. An eight-ounce glass[4] of kombucha has a little over four grams of sugar and less than 30 calories. Replacing sugary beverages such as soda and fruit juice with kombucha can aid weight loss efforts.
Additionally, probiotics in kombucha may help with weight and fat mass loss by modulating the gut microbiota. Lactobacillus is a strain of probiotics that can support weight loss and is commonly found[9] in commercial kombucha brands.
Some studies also show that kombucha may help control appetite.[7] This can help reduce excess snacking and caloric intake, which can support weight loss.
However, kombucha should not replace a healthy diet or regular exercise. Weight loss requires a holistic, well-rounded approach. Speak with a doctor or registered dietician about establishing a diet and workout routine that will support your weight loss goals.
In instances where diet and exercise are not enough, a medical provider may prescribe diet pills.
What Is Kombucha?
Kombucha is a fermented sweet tea, made from either black or green tea. It is fermented by different cultures of bacteria and yeast. The bacteria ferment the tea, consuming most of the sugar in it, and produce carbon dioxide, enzymes, vitamins, and organic acids; the fermentation process gives kombucha a tangy, sour taste common to other fermented foods.
Kombucha has a long, lively history, with consumption records dating back as early as 220 B.C.[7]
Kombucha provides health benefits that many people can take advantage of; kombucha is a good source of non-dairy probiotics[10] for anyone who is lactose-intolerant or vegan.
Kombucha is commonly used in Traditional Chinese Medicine[11] for its health properties – some of which can be attributed to its high concentrations[12] of catechins and polyphenols, antioxidants that help prevent cell damage in the body.
How To Drink Kombucha For Weight Loss?
Kombucha is most often consumed cold in a glass or out of a bottle. You can also mix kombucha with other beverages – to keep calories low, avoid mixing kombucha with other sugary beverages.
You may prefer to thicken the texture of kombucha by adding chia seeds. Chia seeds soften and expand in liquid, creating a gelatinous texture. You may also wish to add sliced fruit or berries to kombucha.
Drink kombucha in moderation along with a healthy, low-calorie diet for weight loss.
How Much Kombucha Should You Drink A Day For Weight Loss?
You may ask, “Exactly how much kombucha should I drink a day for weight loss?” There are no guidelines for daily consumption; drink kombucha in moderation and consult a registered dietician for specific dosages.
If you’re wondering, “How often should I drink kombucha for weight loss?” This answer will also vary depending on your unique weight loss goals. Consult a registered dietician to establish a specific consumption routine.
While kombucha may support weight loss, it’s important not to over consume it. Kombucha contains sugar, so too much may thwart your weight loss efforts.
Other Benefits Of Kombucha
Kombucha does show benefits to help you lose weight, however, the benefits are not limited to weight loss.
Better Digestion
Kombucha consumption has been shown to improve digestion.[2] This can be attributed to the plentiful bacteria in kombucha that can have a probiotic effect and play a positive role in cholesterol.
Improved Immunity And Anti-Bacterial Activity
Probiotics have also been linked with disease and infection[13] control and improved immunity.[3] Kombucha also has potent anti-bacterial[14] properties and may be particularly effective at killing Salmonella and E. coli.
Lower Blood Sugar Levels
One study showed that consuming kombucha for four weeks lowered[15] participants’ fasting blood sugar levels. This suggests that kombucha may be a healthy drink for individuals with diabetes.
Are There Any Side Effects?
Experts report consuming four ounces[11] of correctly prepared kombucha daily is unlikely to cause health risks. Rather, kombucha is potentially harmful only if it is fermented incorrectly.
Still, kombucha can cause unwanted side effects. Kombucha is acidic so anyone with established conditions, acid reflux, or ulcers may wish to avoid it as it could lead to metabolic acidosis. The acidity may also cause tooth erosion.
As new bacteria populate the digestive tract, some people may experience temporary digestive symptoms[16] such as bloating or changes in bowel habits.
Kombucha is made from caffeinated tea, therefore anyone sensitive to caffeine[17] may experience symptoms such as shakiness, headaches, and anxiety.
Pregnant and breastfeeding women should consult their doctor before consuming kombucha – there are trace amounts of alcohol in kombucha. Additionally, anyone with a weakened immune system should avoid unpasteurized kombucha. Unpasteurized foods are not sterilized and could lead to foodborne illnesses.[18]
If kombucha isn’t suitable for you and you’re already adhering to a low-calorie diet, speak with a doctor. They can suggest an alternative beverage. If you need additional support beyond diet, ask them if weight loss pills or a fat burner supplement is appropriate for you.
Conclusion
Kombucha is a fermented tea, sweetened with sugar, and with added beneficial bacteria. It can support weight loss and general health as it is low in calories and has small amounts of sugar; This makes it a better choice for weight loss than fruit juice or soda.
Kombucha may also help support weight loss by controlling appetite. Consuming small amounts of kombucha daily is likely safe and effective for weight loss. However, kombucha does have sugar, so overconsumption can increase calories and inhibit weight loss.
Aside from weight loss, kombucha may help lower blood sugar, kill infections, improve digestion, and enhance immunity.
Frequently Asked Questions
No. Kombucha may support weight loss as a low-calorie, low-sugar beverage, however, it does not reduce belly fat specifically.
Yes. It is likely safe to consume kombucha daily. However, keep portion sizes small. Also, consult a doctor or registered dietician to confirm what is safe and applicable for your weight loss goals.
Pregnant and breastfeeding women should avoid kombucha, due to small amounts of alcohol. Anyone with a weakened immune system should also avoid kombucha because it is unpasteurized, which could potentially cause foodborne illness.
It can. Some studies have shown that kombucha can help control appetite. However, kombucha is not an appetite suppressant.
Kombucha can be consumed cold from a glass or bottle. Kombucha is also easily enjoyed with chia seeds, sliced fruit, or mixed with other tea.
Kombucha is unlikely to contribute to weight gain unless over consumed. Kombucha has small amounts of sugar, so consuming too much can increase calories. Consuming moderate portions, however, should not cause weight gain.
Yes. Many people prepare their kombucha at home using black or green tea, sugar, bacteria, and yeast. However, commercially available kombucha is also available at most grocery stores.
Yes. Kombucha can improve digestion and immunity. The probiotics in kombucha may also help control blood sugar levels, infections, and certain diseases.
