Benefits Of Kombucha For Weight Loss

Kombucha is a fermented tea drink with a slight fizz and an acidic flavour, which is increasingly popular among health conscious individuals.

The origins of the drink are predicted to go back as far as 2 thousand years.

As kombucha has a low sugar and calorie content, it's an excellent choice for consumers looking for an alternative to water without any detrimental ingredients.1

What is kombucha?

Kombucha is a fermented drink made from sugar, tea, and a bacterial culture called SCOBY (symbiotic colony of bacteria and yeast).

The fermentation growth takes between 7 to 14 days.

Both black and green teas are used to make kombucha. However, people who brew it at home generally use black tea, as it ferments faster. Black tea also usually has a deeper flavour. In contrast, some drinkers love green tea kombucha because it has a more gentle flavour and an almost grassy quality.

What does kombucha taste like?

Kombucha is a little fizzy, and has a slightly sour flavour that can have many additional flavours, from rejuvenating raspberry to lemon and ginger.

Its climbing popularity in recent years in the UK is likely to increase due to rising interest in the role of fermented foods in gut health. This has started the pre-bottled versions of this ancient brew becoming more widely available.1

Does kombucha help you lose weight?

Kombucha may be able to help you deal with weight. This is because kombucha consists of polyphenols: micronutrients that we get from plant-based foods.

There is a study from 2010 confirming that drinks or foods containing polyphenols might promote weight loss and prevent weight gain. These micronutrients act as antioxidants to help you to manage your blood sugar levels, aid recovery after exercise, and support your body in burning fat.

So, choosing foods rich in polyphenols could be beneficial when you are dealing with weight loss.1 However, it is always important to have a good diet and exercise in order to lose weight.                

Other health benefits of kombucha

Kombucha has been linked to a whole list of benefits.

These are a few of many of the benefits of kombucha and how it can support you in your healthy lifestyle:

  • Source of probiotics

Thanks to its bacteria composition, kombucha tea may help to maintain a healthy culture of microorganisms in your gut. These bacteria can benefit your gut health and, in turn, your overall wellness.

Fermented foods are created from bacterial cultures which create probiotics during fermentation, and kombucha is no exception. Although probiotic content is linked to digestive health, there is currently no evidence that proves kombucha provides effective probiotics for health.

  • Antioxidant content

Kombucha contains antioxidants called polyphenols, which have been connected to cardiovascular health. While the fermentation process of kombucha may improve the antioxidant properties of tea, there is no conclusive evidence that kombucha's polyphenol content positively impacts health.

  • Vitamin and mineral content

Kombucha consists of essential minerals and vitamins for your overall health and welfare. This includes magnesium, zinc, copper, iron, cobalt, and nickel as well as vitamins B12, B6, B1, and Vitamin C.

  • It's an amazing alternative to less healthy beverages

In today's more health-conscious age, people are choosing kombucha instead of alcohol or carbonated, high-calorie, sugar-sweetened beverages.

  • It may have antibacterial properties

Above all, kombucha made from green tea has been shown to exhibit antimicrobial properties. Green tea-based kombucha has been found to inhibit the growth of Staphylococcus epidermidis, Listeria monocytogenes, and Micrococcus luteus. Additionally, it may have anti-Candida activity against infection-causing bacteria and Candida yeasts.1

Kombucha ingredients

Alongside tea, kombucha includes sugar, yeast, and bacteria. The process of making kombucha involves adding a colony of live bacteria and yeast (called a SCOBY) to sweetened tea and letting it ferment for several weeks. The resulting drink is a slightly sweet and tart beverage that is separated from the SCOBY and bottled.

Side effects and other concerns

There are some unpleasant side effects that are sometimes associated with drinking too much kombucha.

These include:

  • Stomach pain
  • Allergic reaction
  • Nausea
  • Dizziness
  • Headache

However, scientific studies show that most sufferers either had a pre-existing disease or drank a contaminated batch of kombucha.

Like with any live drink or food, it’s advised to allow your digestive system to adjust by building up the amount you drink gradually. For example, start with 100 ml a day for the first week and increase slowly. Also, it might not suit everyone.

Finally, if you’re breastfeeding, pregnant, or have a compromised immune system, kombucha may not be suitable for you, so ask your GP before introducing it into your diet.1

Does kombucha have caffeine?

Kombucha usually consists of a bit of caffeine since it’s made with tea, but the amount is small when compared to ordinary tea, soda, or coffee. Usually, about one-third of the tea’s caffeine remains after it’s been fermented, which is about 10 to 25 mg per serving for black tea. This is generally not enough caffeine to have an effect on most people, but the response can differ from person to person.

How much alcohol is in kombucha?

All kombucha contains a small amount of alcohol that is made during the fermentation process, but usually it’s not enough for a person to feel its effects.

Is kombucha bad for your teeth?

Kombucha’s acidity can be problematic, but further studies are needed to acquire more information about how the drink impacts dental health.

Low pH beverages may jeopardise the tooth enamel and raise the likelihood of tooth discoloration when drinking highly pigmented beverages. But this doesn’t mean you need to give up on drinking kombucha altogether. To protect your teeth, it is recommended that you drink your kombucha at once rather than sipping throughout the day, using a straw and then rinsing your mouth with water.

Is it safe to drink kombucha regularly?

Nutrition experts say it’s fine for the majority of people to sip on kombucha every day, but to check with your doctor if you’re unsure about drinking it. It is recommended that pregnant or breastfeeding women and people with compromised immune systems should stay away from kombucha because the drink’s live bacteria could be harmful.2


Kombucha has many potential benefits due to its antioxidant contents and the nature of fermented foods. Although it's worth noting that studies on the effects of kombucha are limited, none of the benefits are confirmed.


  1. Holland & Barrett. What is kombucha? benefits & side effects [Internet]. HB RSS. 2022 [cited 2022Dec19]. Available from: 
  2. Krietsch B. Is Kombucha Healthy? here's what experts say [Internet]. Time. Time; 2019 [cited 2022Dec21]. Available from: 
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Anna Mizerska

Masters in Global Health and Biomedical Engineer
Anna is a highly analytical and insightful professional with progressive experience in providing quality services in fast-paced and high-pressure environments. Over the years she has built up extensive knowledge, expertise and transferable skills that translate into writing reliable medical content and articles.

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