Kombucha: How Much Is Too Much?

Kombucha has gained a lot of traction among tea drinkers recently, primarily because of the many benefits it provides. For instance, it’s rich in antioxidants and probiotics. And even though it’s got a unique taste that may take some getting used to, dietitians recommend adding it to your routine. But how much kombucha should you drink?

A number of factors determine how much kombucha you should consume, such as whether it’s home-brewed or store-bought, how long it fermented for, and the kind of tea used. Dietitians suggest limiting intake to 12 ounces per day. Too much kombucha can be very harmful. 

If you’re new to the world of kombucha, you may have a lot of questions. Don’t worry — we’ve got you covered. Let’s take a look at how kombucha is made, whether you can make it at home, how much caffeine it contains, and how it can affect your body. 

How Is Kombucha Made?

Glass jar of freshly made Kombucha

Kombucha is basically fermented tea that’s typically made with black tea. However, green, oolong, and white teas can also be used.

A SCOBY, or symbiotic colony of bacteria and yeast, is introduced into the brewed tea and then mixed with sugar or some other kind of sweetener like honey, agave (on Amazon), or turbinado. The mixture is then allowed to ferment for a period ranging from a few days to up to a month. 

The end result is a fizzy drink rich in probiotics and healthy microbes that are beneficial for the digestive system. And depending on how long you ferment it, kombucha can be either sweet or vinegary.  

Can You Make Your Own Kombucha?

You can make your own kombucha as long as you have a SCOBY and some prepared kombucha. 

For prepared kombucha, you can use unflavored or store-bought kombucha — or you can even use leftover kombucha from your last batch. Meanwhile, you can either order a SCOBY online, grow one yourself, or get it from a friend who loves making kombucha.

When ordering online, try to get a live SCOBY which is in a liquid form instead of a dehydrated SCOBY. The former is easier to use and usually heartier. We recommend this kombucha starter kit from Fermentaholics (on Amazon).

Does Kombucha Contain Probiotics?

Kombucha is a great source of probiotics and contains numerous live microorganisms that are beneficial for your gut health. However, you should keep in mind that the kombucha must be brewed and fermented traditionally if you want the living bacterial culture to contain beneficial probiotics.

Does Kombucha Have Caffeine?

Kombucha does contain caffeine since it is made using black tea. However, the amount is pretty minimal — it’s typically around 15 mg per serving. But if a cup of tea contains 45 mg of caffeine, how does kombucha contain only 15?

This is because fermentation reduces the amount of caffeine present. And the longer you ferment it, the more caffeine is used by the bacteria and yeast.

How Much Kombucha Is Safe to Consume Daily?

How much kombucha is safe to consume daily depends on a number of factors, such as:

  • Whether the kombucha store-bought or home-brewed
  • How long it was fermented for 
  • The kind of tea used
  • Where it was kept
     
  • The amount of sugar used 
  • Whether it’s your first time drinking it

Even though kombucha is just fermented tea, it affects everyone differently. Plus, not all of it is created equal; store-bought kombucha is quite different from one that you brew at home.

If you’ve never had kombucha and aren’t sure how it’ll affect you, start with just 2-4 ounces and see how it feels. If you like it, you can then try 6 ounces, then 8 ounces, and so on. Just make sure you stay sufficiently hydrated. 

If you like kombucha, you can continue drinking it, but don’t forget that an excess of almost anything can be bad.

According to the CDC, it’s safe to consume 4 ounces of kombucha three times a day (so a total of 12 ounces a day). Anything more than that can put you in trouble. 

What Are the Side Effects of Drinking Too Much Kombucha?

Kombucha Tea in a glass jar

Drinking too much kombucha can lead to adverse reactions such as nausea and headache. It can lead to distress in the gastrointestinal tract or cause ketoacidosis, where your blood contains too much acid.

Let’s take a closer look at the side effects of too much kombucha.

Excess Calorie Consumption

You can find numerous kinds of kombucha today, and while some don’t contain too many calories, others contain as many as 120 calories per bottle. Of course, drinking kombucha occasionally won’t make much of a difference to your waist, but drinking it daily can cause excess calorie consumption and eventually weight gain.

Those who consume drinks with high calories are more likely to suffer from obesity since liquid calories are easier to consume but less filling than high-calorie food. It can also end up replacing nutritious and more filling snacks that can keep you full for longer. 

Digestive Distress and Bloating

The probiotics in kombucha are beneficial for the digestive system, but too much of the beverage can have severe side effects. For instance, since it’s carbonated, it can cause bloating and even excess gas.

Kombucha also contains something called FODMAPs, which are basically specific kinds of carbohydrates that cause digestive distress in certain people, especially those with IBS. Excess kombucha can also result in excessive sugar intake, which can eventually draw water into your intestines and cause diarrhea. 

Too Much Added Sugar

Kombucha drinks are usually sweetened with cane sugar or fruit juice to make them more appealing. And while this does make kombucha taste more delicious, it also increases the amount of sugar present. Added sugars, when consumed in excess, can be harmful to your health in many ways. 

For instance, sugar-sweetened drinks have been linked to increased risk of heart disease, fatty liver, obesity, and diabetes. While the sugar content varies by brand, one serving of this beverage can contain as many as 7 teaspoons of sugar.

Not Suitable for Everyone 

Since kombucha is unpasteurized and includes yeast and different kinds of bacteria, it provides the ideal environment for bacteria to grow. This can often cause infections in some people. For example, people with weak or compromised immune systems and chronic diseases, like HIV, kidney disease, or cancer, can experience serious complications. 

And although it’s quite rare, there have been reports of cases where individuals had an allergic reaction to kombucha. Some people also report liver complications and acidosis because of drinking potentially contaminated kombucha.

Since it contains small amounts of alcohol and caffeine, Kombucha also isn’t suitable for breastfeeding and pregnant women, young children, and those with alcohol dependency.

Excess Caffeine Consumption

As we mentioned earlier, kombucha is typically made with black or green tea, and both of them contain caffeine. But despite the low caffeine content of kombucha (less than the amount of caffeine present in traditional brewed tea), it’s easy to consume excess caffeine if you go overboard on the kombucha. 

And the impact can be much worse if you’re very sensitive to caffeine. In fact, if you consume too much kombucha, you might end up feeling jittery or anxious. Plus, if you drink it too close to your bedtime, it might make it more difficult to fall asleep. 

Other Hazards

In addition to the side effects mentioned above, some other hazards associated with kombucha that you should be aware of include:

  • It’s possible for you to get lead toxicity if you ferment your homemade kombucha in clay containers or other vessels that tend to leach into the product stored in them. Use a jar specifically made for this purpose to be safe, such as the Craft A Brew Kombucha Jar (on Amazon).
  • Proper sanitation is also an issue. Tainted batches can easily be contaminated with an overproduction of yeast and undesirable fungi. 
  • If the smell or color of the beverage doesn’t seem right, it’s better not to consume it. In some cases, the overproduction of acid can result in acetone, which can cause the kombucha to smell like nail polish.

Leave a Comment