Can You Drink Too Much Kombucha?

Stomach Upset

Headaches

Lactic Acidosis

More research is needed to determine the amount of kombucha that can cause this condition, as well as how home-brewing methods and conditions may impact a person’s risk.

Lead Poisoning

Tooth Damage

Excess Sugar Consumption

Allergic Reaction

Kombucha may be beneficial for some people in moderate amounts, but certain people should avoid it.

Because of the acidic nature of the beverage, those who have liver or kidney disease should also avoid kombucha. Additionally, people who have a compromised immune system, such as older adults and those with HIV or cancer, should avoid kombucha, says Casey Seiden, RD, CDE, who is based in New York City. “This beverage is unpasteurized, so it could lead to food poisoning–like illness,” she says.

To err on the side of caution, you may also choose to avoid this beverage if you have an alcohol dependency.

As with most foods and beverages, moderation is key when it comes to kombucha. While there aren’t any official guidelines for kombucha consumption, it’s best to start small and see how well you tolerate it before drinking more.

“If you suffer from digestive upset following excess carbonation, you may want to limit your kombucha to one small glass daily to reap the probiotic benefits but save yourself some bloating discomfort,” says Seiden.

You can drink store-bought kombucha, which is available in different flavors, or make your own at home with help from an online tutorial. If you’re shopping for kombucha, there are no hard-and-fast rules regarding how much sugar is too much in a bottle, though you can cut your intake by opting for a variety without added fruit juice. If you’re concerned about your weight and overall health, consider how kombucha fits into your calorie and sugar intake for the day, says Seiden.

“The good thing is that there are many brands out there of varying calorie and sugar levels, so you can likely find one that helps you meet your goals,” she says.

If you’re up for a challenge and want to make your own kombucha tea at home, there are plenty of recipes you can follow. There are even homemade kombucha kits that include essential ingredients like SCOBY (symbiotic culture of bacteria and yeast), which helps with the fermentation process.

• Boil 4 cups of unchlorinated water.
• Add 8 tea bags (black or green) and 1 cup of sugar.
• Let the tea steep for 15 minutes, then strain any loose tea.
• Add 12 cups of cold water, then pour the tea into a glass jar.
• Add 1 kombucha SCOBY and 1 cup of "starter tea" (fully fermented kombucha from a previous batch or store-bought unpasteurized kombucha).
• Use a paper towel to cover the jar and secure the towel with a rubber band.
• Allow the tea to ferment for about 7 to 10 days.

Always start with a clean pot. “The biggest concern with brewing kombucha at home is cleanliness,” says Seiden. “If proper cleaning precautions aren’t taken, the risk of molds or harmful bacteria growing are increased, which could lead to illness. To help decrease these risks, use only glass containers (versus metal), and keep an eye on the color and smell of the SCOBY. If the starter starts to grow black or green spots, or it starts to smell rancid, it’s time to toss that SCOBY and start again with a new one.”

• While kombucha offers probiotic benefits, overconsumption can lead to adverse side effects ranging from digestive upset and headaches to serious conditions like lactic acidosis and tooth enamel erosion.
• Home-brewing requires strict cleanliness and proper equipment, as fermenting in lead-based ceramic vessels can cause lead poisoning and improper sanitation can promote the growth of harmful molds.
• Certain groups of people, including pregnant or breastfeeding people, young children, people with liver or kidney disease, and those with compromised immune systems, should avoid the drink due to its acidity and the risks associated with consuming unpasteurized products.
• To consume kombucha safely, experts recommend practicing moderation (starting with one small glass daily), choosing low-sugar varieties, and using a straw to protect your dental health.