8 Potential Health Benefits of Kombucha
Updated on December 19, 2025
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If you’ve heard about kombucha, you’ve probably wondered: Is it a tea, soda, or something else entirely? It’s actually a fermented drink made by adding bacteria and yeast to a mixture of black or green tea and sugar, says Alissia Zenhausern-Pfeiffer, a licensed naturopathic medical doctor in Scottsdale, Arizona.
Kombucha contains probiotics — live organisms that can help replenish the good bacteria in your gut. But is it really a gut-friendly food? Here’s what the research says about its potential benefits.
1. It May Help Boost Metabolism
Kombucha isn’t a miracle weight-loss drink. But kombucha made from green tea contains epigallocatechin-3-gallate (EGCG), which may positively affect your metabolism. Only kombucha made from green tea — not black tea — contains EGCG, so check the list of ingredients to see which type is used.
EGCG is a catechin — a compound found in green tea. Catechins have the potential to boost metabolic rates in adults. But study results on this topic are limited and mixed; more research is needed to know the true effects of EGCG on metabolism.
2. It May Relieve Constipation
Because kombucha has probiotics, it’s often thought to relieve constipation and other gastrointestinal issues, but more research is needed to confirm this benefit.
Studies have found that kombucha contains a high amount of a bacterium called lactobacillus. Because it’s a common probiotic, foods and drinks containing lactobacillus have the potential to help stabilize the digestive tract and prevent inflammation. But more research needs to be done on how exactly this works. So far, only studies done on cells (not human subjects) have found that it may help reduce symptoms of irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD), such as bloating and constipation.
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3. It May Reduce Inflammation
Kombucha can’t heal or prevent chronic disease, but it may help reduce inflammation in the body, and it can serve as a healthy complement to your balanced diet, lifestyle, and medications to manage chronic disease.
Inflammation is a common precursor to several diseases, like heart disease, diabetes, arthritis, allergies, and chronic obstructive pulmonary disease. But some types of kombucha contain varying degrees of polyphenols — antioxidants that can lessen inflammation in the body.
Specifically, kombucha may help lower gut inflammation, which is at the root of several gastrointestinal conditions like IBD. Research even suggests that low-grade inflammation may potentially contribute to IBS, caused by an imbalance of good and bad bacteria known as gut dysbiosis. The theory is that when bad bacteria overtake the good, it triggers an immune response that then leads to inflammation; however, more research is needed to confirm this connection.
4. It May Play a Role in Helping Prevent Cancer
While more studies are needed to confirm these findings, growing research suggests that kombucha may assist in the prevention of certain cancers. Certain in vitro studies have found that green tea kombucha specifically contains antioxidant properties that were associated with helping remove free radicals and harmful substances that promote cancer cell growth. More human trials are needed to make definitive recommendations regarding kombucha and cancer prevention, however.
Other very preliminary research found that green tea kombucha compounds that may help inhibit cancer growth include polyphenols, catechins, acetic acid, and lactic acid. But the study authors noted several potential issues with the safety and standardized production of kombucha. Plus, it cannot entirely prevent or reverse cancer growth — other factors, such as genetics and underlying health issues, can contribute to cancer risk.
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5. It May Help Strengthen the Immune System
Kombucha may help support your immune system. Your gut and immune system are closely intertwined — the lining of your intestines creates antibodies that protect the body from illness. In fact, 70 to 80 percent of the body’s immune cells are found in the gut.
Zenhausern explains that this is why gut health is key to a strong immune system. The fermenting bacteria in kombucha can boost immunity, thanks to the dose of good bacteria they provide, she adds.
6. It May Aid Depression Treatment
Depressive symptoms are different for everyone, but they often include things like sadness, hopelessness, insomnia, poor concentration, and low energy. While talk therapy and medication are the standard for mental health treatment, other lifestyle changes like exercising, getting proper sleep, and eating a balanced diet may also help relieve symptoms.
Studies have shown that certain mental health disorders may be associated with changes in the gut microbiome. There’s also increasing evidence suggesting that adding probiotics (good bacteria) to your diet may help relieve anxiety or depressive symptoms. More research is needed, however, to confirm this connection and probiotics as a viable mental health treatment option.
Zenhausern further notes that 95 percent of serotonin is produced in your gut, not your brain, so optimal gut health is important for mental health and mood regulation too. “This is why it is always important to address gut health when boosting mood and fighting against depression,” she says.
7. It May Play a Role in Lowering Blood Sugar
One study speculates that a special type of brewed kombucha’s chemical content may potentially inhibit a-amylase, a protein responsible for post-meal spikes in blood sugar. A recent clinical trial also found that kombucha consumption positively affected blood glucose levels in adults with type 2 diabetes. This trial was small, however, and more research is needed to confirm these benefits on blood sugar and insulin in humans.
It’s also important to note that certain kombucha brands contain added sugars, which may harm blood sugar levels in those with diabetes. Working with your doctor to properly manage diabetes and blood sugar levels is important, along with traditional treatment approaches like weight management, exercise, and medication.
8. It May Help You Maintain a Healthy Weight
If you enjoy soda or juice, kombucha might be a healthier alternative. It often has fewer calories and less sugar, which can fit into a weight loss diet, if your goal is to lose weight.
As mentioned, kombucha isn’t necessarily sugar-free (most of the sugar is fermented, but some remains in the final product). One 12-ounce bottle of organic, raw kombucha has about 60 calories and 15 grams of sugar per serving. “You’ll have to double the amount for brands that have two servings in a bottle, but it’s still lower than your typical serving of a can of soda or juice drink, which can be upward of 25 grams per serving,” says Rebecca Silver, RDN, owner of RDRD Nutrition. A 12-ounce can of caffeine-free, fruit-flavored soda, for example, has about 149 calories and 33 grams of sugar per serving.
Available Flavors of Kombucha
If you want to try kombucha, you don’t have to make your own (but this is an option too). Kombucha is available at health-food stores, grocery stores, and online in a variety of flavors, including:
- Ginger
- Green tea
- Raspberry
- Blueberry
- Dragonfruit
- Lemon
Does Kombucha Have Sugar?
Although some brands of kombucha have very little sugar in their products, some manufacturers add flavor, juice, and higher amounts of sugar during the preparation stage, for taste and sweetness. There aren’t specific guidelines on how much sugar is too much in a bottle of kombucha, so you’ll have to use your discretion.
Casey Seiden, RD, a registered dietitian in New York City, encourages consumers to look at drinks like kombucha in the context of their added sugar intake throughout the day. It’s recommended that you consume no more than 6 to 9 teaspoons — equal to 25 grams (100 calories) or 36 grams (150 calories) — of added sugar per day.
Does Kombucha Have Alcohol?
“Many people are also concerned about the alcohol content of kombucha, but those worries are not completely warranted,” Seiden says. “Kombucha contains about 0.5 percent alcohol by volume, compared with a beer, which has 5 percent, so it’s certainly not going to get anybody drunk.” That said, kombucha is not recommended for children, pregnant women, or people with a compromised immune system (like those undergoing chemotherapy).
Health Risks of Kombucha
There are a few potential risk factors to keep in mind when choosing to drink kombucha. Women who are pregnant or breastfeeding, and people who have a weakened immune system, should avoid kombucha. Others may experience digestive upset, infection, or allergic reactions from the fermented drink.
Home-brewed kombucha made in unclean conditions can also cause bad bacteria to grow. Consumption of this bacteria can lead to health symptoms such as dizziness, nausea, headaches, and potential allergic reactions.
The Takeaway
- Kombucha is a fermented tea drink that contains probiotics, or good bacteria that can benefit your gut health.
- Some research suggests that kombucha may improve digestion, strengthen the immune system, and help boost cardiovascular and liver health. But more evidence is needed to confirm these connections.
- Kombucha is often lower in sugar and calories than soda and juice, so it can fit well into weight loss diets.
- Pregnant women, children, people with compromised immune systems, and those with certain medical conditions should talk to their doctor before drinking kombucha.
Resources We Trust
- Cleveland Clinic: Is Kombucha Good for You?
- National Institutes of Health: Probiotics
- Oregon State University Extension: Understanding and Making Kombucha
- Harvard Health Publishing: The Good Side of Bacteria
- MD Anderson Cancer Center: Prebiotics Versus Probiotics: What’s the Difference?
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
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Valencia Higuera is a writer and digital creator from Chesapeake, Virginia. As a personal finance and health junkie, she enjoys all things related to budgeting, saving money, fitness, and healthy living. In addition to Everyday Health, Higuera has written for various publications, including Healthline, GOBankingRates, MyBankTracker, and The Mortgage Reports.