Kombucha and Metabolic Health: New Study Hints at a Compelling Potential Benefit

By Kelle Walsh

Kombucha inspires strong opinions. The fermented tea drink typically has either super fans who swear by its probiotic and antioxidant goodness, or those who loathe its tart, slightly vinegar flavor (and the accompanying gastric effects).

Haters may want to reconsider. A study published in the Journal of Nutrition found that kombucha may contribute to a healthier gut microbiome and potentially support metabolic health — especially in people with obesity.

What the Study Found

Researchers in Brazil recruited 38 adults, and assigned them into two groups: those with normal weight and those with obesity. People from both groups drank 200 mL (slightly less than 7 ounces) of kombucha made from black tea every day for eight weeks. They otherwise kept their diets and activities the same.

At the end of the study period, people in both groups had experienced gut microbial changes, but they were more pronounced in the obese group. Specifically, people from this group had reduced levels of two bacteria, Ruminococcus and Dorea, which have been associated with obesity in earlier research.

They also had higher levels of three bacteria — Akkermansiaceae, Prevotellaceae, and Subdoligranulum — related to improved metabolic markers, including better insulin sensitivity and reduced inflammation, suggesting a possible link between kombucha and metabolic health.

Why This Matters

This was one of the first studies to measure kombucha’s microbial impact on humans.

Despite its popularity as a wellness drink, there is little clinical research to validate kombucha’s benefits to people. Most studies have been done on animals or in a laboratory. Among that body of research, the potential benefits range from improved digestion and immune function to fat metabolism and even anticancer activity.

While far from conclusive, the results from this study offer a promising path for investigating the role of fermented products not only on gut-microbial health but also metabolic health, potentially with far-reaching implications.

At the same time, the authors caution against drawing strong conclusions or making health claims based on these results. “A critical approach is needed when interpreting the role of certain microorganisms in health and disease, because there is no clear consensus in the literature,” they wrote.

What is Kombucha?

Kombucha is made from tea sweetened with sugar and fermented with SCOBY, a symbiotic culture of bacteria and yeast. It originated as a traditional drink in Eastern cultures before gaining popularity in the West in the late 20th century.

As a tea product, kombucha contains polyphenols, compounds that provide antioxidant protection in the body. As a fermented drink, it also provides probiotics, or live microbes that may help support healthy bacterial balance in your gut.

Is Kombucha Good for You?

Possibly. Both kombucha’s polyphenol and probiotic offerings may be beneficial to overall health. And as this latest study indicates, there may be additional benefits to consuming kombucha that are just beginning to be explored.

Who Shouldn’t Drink Kombucha?

The most common complaints about kombucha are bloating and stomach upset. Some people also experience headaches from the drink.

Because kombucha contains caffeine and a small amount of alcohol, and may introduce unwanted or harmful bacteria if not properly prepared or stored, kombucha isn’t recommended for people with:

• Irritable Bowel Syndrome (IBS)
• Caffeine sensitivity
• Compromised immune systems
• Pregnancy

Whether or not to drink kombucha is largely a matter of personal taste. Some people love it, while others recoil at the flavor. It also affects people differently, with some believing that it aids their digestion and others experiencing stomach upset or bloating. For most people, kombucha is generally safe. And this latest study offers a glimpse into kombucha’s potential beneficial impact on the gut biome.

It’s worth noting that some kombucha (particularly the ones that taste the best!), can contain up to 16g of sugar per serving. That’s certainly less than drinks like soda or fruit juice, but it’s not nothing.