What Happens to Your Body When You Drink Kombucha Every Day

Kombucha is a fizzy fermented tea with a slightly sour taste that’s often promoted as a wellness drink. It’s rich in probiotics and antioxidants that can support your gut, heart, and overall health when enjoyed in moderation.

1. Improves Gut Health

Kombucha contains probiotics that help balance bacteria in your gut. Probiotics can aid in digestion and potentially support weight loss. Some research suggests that a healthy gut can also prevent harmful substances from entering your bloodstream. This can reduce inflammation in your body and improve immune health. 

2. Boosts Hydration

Drinking kombucha is a simple way to boost hydration. Kombucha is primarily composed of water, yet it’s fizzy and flavorful. Some people may find it more enjoyable than plain water. It may also be a good alternative to soda or alcoholic beverages.

3. Supports Liver Health

Antioxidants in kombucha may help protect your liver from damage caused by harmful substances in your body. Studies in animals have found that regular consumption of kombucha helps the liver break down toxins more efficiently. While it’s not a cure for liver problems, drinking kombucha in moderation may boost overall liver health.  

4. Protects Your Heart

Some studies suggest that kombucha can support heart health. The tea in it (particularly green tea) is known to lower the risk of heart disease. Some studies in animals have also found that kombucha can lower “bad” LDL cholesterol and raise “good” HDL cholesterol.

5. Helps With Diabetes

Research suggests that kombucha may help regulate blood sugar levels. A study in animals found that kombucha slowed down the absorption of sugars in the body, which can help stabilize blood sugar levels.

Human studies have also found that kombucha may help lower blood sugar levels after a meal high in carbohydrates. People with diabetes should opt for lower-sugar versions of kombucha.

6. Kills Bacteria

During the fermentation process, a substance called acetic acid is produced in kombucha. This natural acid can kill harmful bacteria and make it more difficult for them to grow. Studies suggest that fermented compounds in kombucha may even combat fungi and bacteria, such as E. coli and Salmonella.

7. Lowers Cancer Risk

Compounds, such as antioxidants, in kombucha may help protect against cancer. Antioxidants help fight harmful molecules called free radicals in the body. In laboratory studies, kombucha has been shown to prevent the growth and spread of cancer cells. However, more research is needed.

How to Incorporate Kombucha into Your Diet

You can enjoy kombucha on its own or add it to your favorite:

• Smoothie
• Salad dressing
• Marinade
• Yogurt bowl
• Mocktail or cocktail drink

Who Should Avoid Kombucha?

Kombucha is generally safe for most people to consume, as long as it’s adequately prepared, you’re healthy, and you don’t overdo it. Some people who may want to avoid kombucha include:

• Pregnant people
• Very young children
• People with immune, kidney, or liver problems
• Those who are sensitive to sugar, caffeine, or fermented foods

Risks and Side Effects

Most often, people develop side effects from kombucha because they drink too much of it. Possible side effects of kombucha include:

• Bloating, nausea, gas, stomach cramps, or other digestive issues
• Heartburn
• Jitters or increased heart rate (due to caffeine)
• Headaches
• Allergic reactions

Some people make their own kombucha. If it’s brewed incorrectly, it can grow harmful bacteria and cause illness.

Although extremely rare, there are some reports of liver damage, kidney problems, and hepatitis in people who drink kombucha. These rare cases were almost always due to excessive consumption, poor preparation, or pre-existing health conditions.