does kombucha help with bloating

Kombucha is a fermented tea that has been consumed for centuries, and has gained popularity in recent years as a health beverage. It is known for its numerous health benefits, including improved digestion and gut health. But what about bloating? Does kombucha help with bloating—or does kombucha make you bloated? 

In this article, we’ll explore the relationship between kombucha and bloating. We’ll also share some other health benefits of this trendy fermented drink.

What Is Kombucha, and How Is It Made?


Kombucha is a fermented tea that's been around for centuries. Some folks even call it “mushroom tea” because the SCOBYs (the kombucha starter culture) resemble mushroom caps. 

So, how is kombucha made? Well, you start with black or green tea that's been sweetened, and then you add in the SCOBY. The SCOBY works its magic by fermenting the tea. The fermentation process creates a drink that's chock-full of good stuff. These include probiotics, proteins, polyphenols, vitamins, organic acids, enzymes, and minerals. 

Related Source: What is SCOBY?

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The Relationship Between Kombucha and Bloating

Before we dive deeper into our main discussion of kombucha for bloating, let’s start with the basics of bloating. 


Bloating is a common digestive issue that can cause discomfort and pain. It can be caused by a variety of factors, including:

  • overeating

  • eating too fast

  • food intolerances

  • digestive disorders such as irritable bowel syndrome (IBS) 

Bloating can also be caused by microbiome imbalance—an overgrowth of “bad” bacteria in the gut. This is where kombucha can be helpful. 

Kombucha for Bloating

Kombucha for Bloating

As we mentioned earlier, kombucha contains health-promoting bacteria (probiotics). These probiotics can help restore balance by increasing the number of “good” bacteria in the gut. Plus, the probiotics found in kombucha include lactic acid bacteria and yeasts. These can aid in digestion and reduce inflammation, leading to reducing bloating. 

Furthermore, the fermentation process of kombucha produces organic acids like glucaric acid and gluconic acid. Both of these compounds have anti-inflammatory properties that can help ease bloating. 

Additionally, kombucha contains polyphenols, which are potent antioxidants. They can protect the body from inflammation and oxidative stress. Polyphenol compounds are abundant in green tea, which is one of the main ingredients in kombucha. 

Kombucha can also help reduce bloating indirectly. For instance, one of the causes of bloating is overeating. Drinking kombucha can help reduce cravings and appetite, making it easier to not overeat and thus not experiencing bloating.

It's important to note, though, that overconsumption of kombucha can have the opposite effect and contribute to bloating. This is due to the carbonation and sugar content found in some types of kombucha. Commercial kombucha may contain added sugar, which can draw water into the intestines and cause bloating. 

Additionally, the carbonation in kombucha can contribute to excess gas and bloating. Thus, it's recommended to drink kombucha in moderation. 

What We Recommend about Kombucha Bloating

Start by drinking a small amount per day (like half a cup) and gradually increase as tolerated. You may find that kombucha helps alleviate bloating and improves digestion, or you may find that it exacerbates your symptoms. Everyone's body is different, so it's important to listen to your own and go at your own pace.

We also strongly encourage you to consider making your own kombucha at home. Not only will you have the ability to control the sugar content and carbonation levels, but you'll also be able to customize the flavors to your liking. Trust us, once you've tried homemade kombucha, you'll never want to go back to store-bought versions again.

download our kombucha guide and recipe book

Other Health Benefits of Kombucha

Aside from its potential to improve digestion and ease bloating, kombucha has many other health benefits. Some of these benefits include:

  • Improve Liver Health: Kombucha contains organic acids and antioxidants that can help protect the liver from damage caused by toxins and free radicals.

  • May Help Manage Type II Diabetes: Kombucha may have potential blood sugar-lowering effects due to its acetic acid content, which can help improve insulin sensitivity.

  • May Boost Heart Health: Kombucha's polyphenol content may help lower blood pressure, reduce cholesterol levels, and improve heart health.

  • Can Assist in Weight Loss: Kombucha's acetic acid content may also help promote weight loss by reducing appetite and increasing metabolism.

  • May Help Relieve Asthma Symptoms: Kombucha's antioxidant and anti-inflammatory properties may help relieve asthma symptoms by reducing inflammation in the airways.

  • Improves Joint Pain: Kombucha's glucuronic acid may help reduce joint pain and stiffness, making it potentially beneficial for individuals with osteoarthritis.

  • May Help Prevent Cancer: Kombucha's antioxidant content can help protect against damage caused by free radicals, potentially reducing the risk of cancer.

  • May Improve Mental Health: Kombucha's probiotic content can help promote gut-brain communication, potentially improving mental health outcomes such as anxiety and depression.

More on This Here: Kombucha Benefits And Risks

Wrapping Up: Does Kombucha Help with Bloating?

To wrap up, incorporating kombucha in moderation and as part of a balanced diet may aid in reducing bloating and promoting gut health. 

If you're experiencing severe bloating, we recommend trying kombucha and paying attention to how your body reacts. Remember that everyone's body is unique, so take it slow and find what works best for you.