How to consume kombucha more effectively?

"Let your taste buds and gut guide you on a delightful journey of kombucha discovery," Bhakti Kapoor, a nutritionist, said

Kombucha has tons of health benefits (Source: Getty Images/Thinkstock)

It is widely known that the secret to good health lies in the healthy gut. And, one can develop good gut health with the adequate consumption of probiotics. One such “probiotic-rich elixir” is kombucha, which “has been celebrated for thousands of years”, according to nutritionist Bhakti Kapoor.

She shared that the “time-honoured fermentation process” of kombucha not only creates a delightful beverage but also helps preserve foods and extend their shelf life. “This historical fermentation magic is the key to a healthier gut! The process produces beneficial bacteria that promote digestion and support a balanced microbiome. But, here’s the secret: variety is the spice of gut health,” Kapoor said.

While kombucha can work wonders for your digestive system, Kapoor noted that sticking to just one brand or flavour may lead to gut dysbiosis – an imbalance of gut bacteria. “To safeguard your gut health, it’s essential to explore different brands and flavours regularly,” she said.

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The nutritionist explained that diverse kombucha options offer an array of probiotic strains, each contributing uniquely to your gut ecosystem. “By rotating brands and flavours, you ensure a harmonious blend of beneficial microbes, enhancing overall gut function.”

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RD Rizwana Sayyed, registered dietician, PGD Dietetics, PGD Nutrition and Food Technology, Apollo Clinic, Viman Nagar suggested keeping the following tips in mind to reap the maximum benefits of kombucha.

Choose quality kombucha: Look for kombucha brands with live cultures and fewer added sugars. A good-quality kombucha will have a slightly sour taste but not be overly vinegary.

Start slow: If you’re new to kombucha, start with small amounts, such as a half-cup to assess your tolerance. Some people may experience digestive discomfort when first introducing probiotic-rich foods or beverages like kombucha.

Enjoy it as part of a balanced diet: Kombucha should be consumed in moderation as part of a healthy diet. It should not replace essential nutrients from whole foods.

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Be mindful of sugar content: While the sugar in kombucha is typically consumed during fermentation, some residual sugars may remain. If you are watching your sugar intake, choose kombucha with lower sugar content or brew your own at home and control the amount of sugar used.

Stay hydrated: Kombucha is not a substitute for water. Be sure to drink plenty of water throughout the day to stay properly hydrated.

Consume for potential probiotic benefits: Kombucha contains live probiotic bacteria, which can be beneficial for gut health. Consuming it regularly may help support a healthy gut microbiome. However, it’s essential to remember that kombucha is just one source of probiotics, and a varied diet with other fermented foods like yoghurt, kefir, and sauerkraut can provide different strains of beneficial bacteria.

She added that if you’re a fan of kombucha and want more control over the ingredients and sugar content, consider making your own at home. “This allows you to customise the flavours and fermentation time to suit your preferences,” Sayyed said.

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For those looking to add kombucha to their diets, remember that balance is the key to a flourishing gut. “So let your taste buds and gut guide you on a delightful journey of kombucha discovery. Embrace change and toast to a happier, healthier you,” Kapoor said.

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