I would never have thought I’d be drinking kombucha, much less brewing the fizzy drink on my own. Today, I am joining thousands of people who acknowledge the health benefits of kombucha.
Nothing I tried to calm my upset stomach worked—until I tried kombucha, and in a short time, things started working as they should. Are there benefits to kombucha, or do the risks outweigh the benefits?
This week I went to our local farmers market just to meet up with the owner of Confluence Kombucha and sample some of his Kombucha (I bought some too). His is amazing, mine is just good.
What is Kombucha
Kombucha is a combination of water, tea, sugar (raw, cane, fruit, or honey), and a SCOBY (bacteria). A SCOBY is an acronym for symbiotic culture of bacteria and yeast. A SCOBY is also referred to as The Mother (because it reproduces) or Mushroom (because it resembles one)
Simply put, Kombucha is the result of combining water, tea, and SCOBY together and then letting them ferment in a container for 7-10 days.
But that’s just the surface…
Kombucha deserves a more in-depth look as it has been around for over 2,000 years. A drink referred to by ancient Chinese as the Immortal Health Elixir. Once the tea mixture has fermented, it becomes carbonated and contains vinegar. This is the point in the brewing or fermentation process at which you can now drink the Kombucha. If we do a second ferment with herbs, it will take on a whole new taste sensation as well as deeper carbonation. More on that later.
Kombucha has a more pungent, tangy, and aromatic flavor. The flavor varies depending on fermentation times. If you second ferment, the choice of herbs added can change the dynamic altogether. That is one of the reasons why I like home brewing my own Kombucha, because I can control the outcome.
The bitter or sour taste from the fermented drink is one of the main reasons it’s so healthy for us. Consuming fermented foods increases the number of helpful bacteria in our gut. Kombucha is full of healthy bacteria called probiotics. Kombucha also has many health benefits. The Western world is now realizing the benefits of a drink well-known to the Eastern part of our universe.
Kombucha is generally brewed with black or green tea. In a 2018 study comparing the benefits of kombucha made with black, green, and rooibos.
Kombucha Nutritional Facts
A study conducted by Alan J. Marsh found the following good bacteria that are within Kombucha:
- Gluconacetobacter is a common strain of bacteria that produces acid from alcohol during fermentation. This process decreases the alcohol content and raises the probiotic agents.
- Acetobacter – helps to reduce inflammation and keeps blood sugar levels from spiking.
- Lactobacillus – helps prevent the growth of harmful bacteria.
- Zygosaccharomyces – creates cellulose a complex carbohydrate, reduces cholesterol, and helps with Irritable Bowel Syndrome and vaginal infections.
Kombucha also contains:
- Polyphenols
- Amino acids
- Organic acids
- Minerals
- Enzymes
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B6 (pyridoxine)
- B9 (folic acid)
- B12 (cobalamin)
- Vitamin C
- Oxalic acid
- Acetic acid
- Glucuronic acid
- Usnic acid
- Fructose
- Lactic acid
While some may be worried about the calories and contents of Kombucha, here is an ingredient list of a popular brand of Kombucha located in most grocery stores:
- Serving Size: 8 fluid ounces
- Servings per container: 2
- Calories: 30
- Total Fat: 0.0 g
- Cholesterol: 0.0 mg
- Sodium: 10 mg
- Total Carbs: 7.0 g
- Sugars: 2.0 g
- Protein: 0.0g
- Vitamin B6: 20.0
- Folic Acid: 25.0
- Vitamin B12: 20.0
This can give you an idea of the nutritional facts contained in Kombucha.
Health Benefits of Kombucha
Kombucha is a refreshing, light, and fizzy drink full of probiotics. Kombucha makes our digestive system happy. It’s not only our bellies that benefit from this amazing tea mixture. Read on to find many more benefits to drinking kombucha.
While testing results are still in review. Claims of health benefits that surround Kombucha or other fermented foods are outstanding. We will take a look at each of the health benefits. The reason that Kombucha is so helpful is that it first begins in our gut. The fermentation process adds to the antioxidants in the black tea health benefits. Kombucha goes to work on the microbes and cells by reducing our oxidative stress.
A few of the studies researched the benefits of fermented foods in Africa, the physiological health effects of fermented beverages, the role in a depressed immunity, and understanding the fermentation process.
More Benefits of Kombucha Include:
- Kombucha detoxifies and shields the body from oxidative damage with the organic acids. Antioxidants look out for free radicals and neutralize them. This allows the body to repair and protect itself from diseases and infections.
- Kombucha is an incredible body detoxifier by using glucuronic acid. That acid combines with the toxins inside the liver and expels them through the kidneys. That reduces stress on both the life and the pancreas
- Kombucha creates a healthy nervous system by combining amino acids and other nutrients. This stops the release of stress hormones, battles depression, and stabilizes moods. It also helps you get more rest.
- Depression can be a symptom of a leaky gut. Kombucha helps heal the gut and, in turn, heals your mental state. A gut that is exposed to healthy acids, probiotics, and enzymes calms the digestive system.
- Healing the gut kombucha helps relieve the pain and discomfort from gastric ulcers.
- The added antioxidants from the Kombucha help boost the immunity of the body. The body, in turn, defends itself against disease, bacterial, and viral infections.
- There is theophylline in Kombucha, which is known for helping with asthma. Theophylline is anti-inflammatory in nature. Kombuchas’ anti-inflammatory properties aid in healing other diseases as well. There was a study done by Chinese scientists about the inhaling of Kombucha, but I do not suggest that in the least.
- It may help lower triglycerides, as some studies have shown in animals. It may also help to regulate cholesterol.
- Managing diabetes would depend on the sugar content of the fermented Kombucha.
- Kombucha detoxifies the body and can help heal damaged cells from oxidative stress.
- Think of it this way: Good bacteria vs Bad bacteria. Kombucha contains good bacteria. Once ingested, it goes to work against the bad bacteria. Kombucha has been shown in lab studies to have a positive effect against staph, E. coli, and salmonella, and more.
- Athletes who use Kombucha will tell you it works. What works is the glucuronic acid that detoxifies the body and helps the body rebuild tissue.
Is it right for everyone?
- Drinking an excessive amount of Kombucha could have some adverse reactions. Reactions like nausea, headache, upset stomach, or allergic reactions.
- The following is a list of conditions that may not benefit from consuming Kombucha
- Kombucha is dampening, and with any yeast infection, you want to dry it and not add any dampening.
- Kombucha is acidic, and if you have soft enamel or dental issues, Kombucha is not a good fit.
- Digestive issues such as IBS or Crohn’s can be affected by the levels of caffeine in Kombucha. Caffeine levels are low, but it may still cause a flare-up in digestive disease.
- Suppressed immune diseases, such as HIV/AIDS can be affected by the yeast that grows in Kombucha.
- Kombucha does contain caffeine, even in lower doses. If you are avoiding caffeine, then you should avoid Kombucha as well.
- Kombucha does contain small amounts of caffeine and alcohol. It’s suggested not to be consumed by young children or pregnant women.
How To Prepare Kombucha
Before brewing my own Kombucha, I was purchasing store brands of Kombucha. I was introduced to making my own Kombucha at the 2017 Midwest Tea Festival in Kansas City, Missouri. Mana Bar had a display and was selling small kombucha kits. I purchased one and never looked back. I’d like to share that same recipe with you. The original SCOBY I purchased is still growing and going. My SCOBY has been shared with many people along the way. You can grow your SCOBY. The process is a bit tedious. With so many opportunities to have one already created, it’s a better choice.
The SCOBY is a very important part of the brewing process. Make sure your SCOBY is healthy with no greenish or blue shades. Brown can be a presenting color on a SCOBY, and a healthy SCOBY is an off-white shade.
The following recipe is the one I started with and still use today. I want to thank Mana Bar– Kansas City, Missouri, for sharing it with me and allowing me to share it with you.
- 1. Mix one quart of water with ½ cup of sugar in a cooking pot, bring to a boil, stirring to dissolve.
- 2. Remove from heat and let cool for 5 minutes
- 3. Add 3-4 teaspoons of tea to a muslin cloth bag
- 4. Let steep 15-30 minutes
- 5. Remove the tea and let the concoction cool to blood temperature
- 6. Transfer to a quart-sized jar and add kombucha SCOBY and starter liquid
- 7. Cover with fabric (to keep flies and dust out) and store in a warm place out of direct sunlight for 1 to 2 weeks.
- 8. Taste after a week. When it is at its desired strength, stain liquid and refrigerate, or at this point, you can do a second ferment
- 9. Drink and enjoy, or try mixing it with citrus soda, ginger beer, soda water, or any kind of juice.
- 10. Give the old mushroom to a friend, reserve it to make more, and feed it to your compost, but please do not throw it away.
It’s really that simple.
Brewing Flavored Kombucha
Also referred to as the second ferment, this is where the fun begins. Once your kombucha reaches an acidic PH level between 2.5 and 3.5, it is now ready for you to either enjoy. Or start a second ferment.
To test your brew, you can use test strips or a PH Meter
You can now add most herbs or fruits to your brew. Enjoy the flavor. Now you can explore and mix.
You allow the second fermentation to brew on the counter for another 7 – 10 days.
Drain, bottle, and place in the fridge for consumption.
How to Store Kombucha
- The first and second brewing takes place on your counter, darkroom, or closet.
- The first ferment takes as long as conditions allow to reach the correct levels
- The second fermentation is generally between 7-10 days.
- After straining and containing, place it in the refrigerator to enjoy for the next few days for up to a week.
How To Use
Start with a sip of a quarter of a cup. You can then work up to a full serving of twelve ounces per day, which is the CDC recommendation.
This kit has everything you need to start brewing your own kombucha at home. Our best in the industry kombucha cultures, equipment, and instruction will turn you into a kombucha-brewing rockstar in no time
Conclusion
Why make your own kombucha? It’s a great replacement for soda because that fizz will be a great substitute for a Soda, and the brew has a little kick to it. Think “ahhhh”.
Making your brew will save you a lot of money, considering a store-purchased Kombucha is 3,5, or more dollars.
Very Easy To Make, as you can see from the recipe above.
You are in control of ingredients and brewing times. So you are making kombucha to your exact liking and not something that is being bottled by the hundreds.
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