Kombucha has experienced a surge in popularity, appearing in various locations, from health food stores to gas station coolers. It’s been praised for boosting gut health, aiding digestion, and even supporting immunity. But here’s the truth most brands won’t tell you: not all kombucha is created equal. Some of it might be doing you more harm than good.
The real health benefits of kombucha come from raw, unpasteurized, and low-sugar brews. That’s the kind that’s alive with beneficial probiotics — the good bacteria that help balance your gut microbiome. But many mass-produced kombucha brands are pasteurized to extend shelf life, which kills off the very microbes that make kombucha beneficial in the first place. What’s left? A fizzy drink with little more probiotic value than soda.
Even worse, many commercial kombuchas are loaded with added sugars, artificial flavorings, and fruit concentrates. Some bottles contain more than 15 grams of sugar per serving — far beyond what your gut (or blood sugar) needs.
How can you tell if your kombucha is the real deal? Look for these three things on the label:
- Raw & unpasteurized: This ensures live cultures are present.
- Refrigerated: True kombucha needs to be kept cold to preserve the probiotics.
- Low sugar: Aim for 5 grams or less per serving.
Better yet, consider brewing your own. Homemade kombucha can be tailored to your taste and made with clean ingredients, and you’ll know for sure it’s alive and well.
Remember: Don’t be fooled by the marketing hype. If you’re drinking kombucha for health reasons, choose a raw, low-sugar variety with live cultures. Your gut will thank you.
