There are some amazing health benefits that come from drinking kombucha, but you have to be careful. If you drink too much of it at once, it can actually cause a few issues! So how often should you drink kombucha?
In this article, we'll discuss how much kombucha is safe for your body and why you want to find a balance with your consumption. We'll also talk about what happens when you drink too much kombucha and how to avoid that.
The Benefits of Drinking Kombucha: How Much and How Often?
Kombucha is a fermented tea that was invented in China over 2,000 years ago. It's made by adding a SCOBY (symbiotic colony of bacteria and yeast) to sweetened black or green tea, which then ferments.
With the many benefits attributed to it, kombucha is also known as "The Immortality Tea." The bacteria and yeast in this drink are what make it so powerful. They convert sugar and tea into probiotics, enzymes, and antioxidants. Thus, drinking kombucha every day can help boost your immune system, improve digestion, reduce inflammation, and may even help prevent cancer and heart disease.
So what's the problem? Well, if you're not careful about how much sugar is in each serving of kombucha, drinking too much can actually be harmful to your health, like drinking too much soda—especially if you're prone to diabetes or obesity.
Furthermore, you also have to consider how much caffeine is in kombucha and its alcohol content. This is because most brands of kombucha contain trace amounts of caffeine and alcohol (around 0.5% ABV), so it's crucial that you monitor how much kombucha you drink regularly.
How Much Kombucha Should You Drink? Understanding the Recommended Dosage
The answer is different for everyone—it depends on how your body responds to it. Some people can drink a whole gallon of the stuff and feel great, while others get stomachaches if they drink even two or three cups of kombucha.
In general, the amount of kombucha that's right for you will depend on a few factors:
- Your age and current health
- Your health goals
- Your tolerance for caffeine and other ingredients
- What type of kombucha you're drinking (traditional, flavored, or carbonated)
Dr. Mladen Golubic, an Internal Medicine Specialist in Cleveland, Ohio, says it’s recommended to drink kombucha in moderation. He says4 oz a day would be a healthy amount to consume for most people.
The Centers for Disease Control (CDC) also recommends that kombucha be consumed in moderation, and one to three 4-oz cups per day is safe to consume. That means you shouldn’t generally consume more than 12 ounces of kombucha a day.
We also recommend that if you're new to kombucha, start by drinking just half or one cup a day and see how your body feels. You can gradually increase the dose until you find the amount that feels best for you.
Can You Drink Kombucha Every Day? The Pros and Cons
Yes, you can drink kombucha every day, but it’s important to do so in moderation. This is because kombucha contains sugar (and sometimes sweeteners), and it can cause digestive issues like bloating or gas if you consume too much of it.
Additionally, because kombucha contains a trace amount of caffeine and alcohol, drinking too much could interfere with your sleep cycle or cause you to feel less alert during the day.
However, when consumed in moderation (around 8–12 ounces every day), kombucha actually has many benefits for your body, including:
How Much Kombucha Should I Drink: Finding the Sweet Spot
There's no standard recommendation for how much kombucha people should consume to reap its benefits. This is because it varies from person to person.
Some people experience adverse reactions after drinking just one cup of kombucha, while others can drink several cups without any ill effects at all. Another problem with the "one cup of kombucha a day" rule is that it's just not realistic for most people!
If you're looking for a way to increase your health and well-being, then you have to listen to your own body. If you're feeling great after drinking multiple cups of kombucha a day for a few days in a row, then go for it!
And if you experience adverse reactions after drinking multiple cups, then cut back your consumption to one or two cups per day (or 8–12 ounces). It's all about experimentation!
Plus, keeping track of how much kombucha you drink over time will give you valuable information about what works best for your body, so there's no guesswork involved.
Tips For Drinking Kombucha Every Day Safely
If you're new to the world of kombucha, or if you've been a fan for years and want to know how to incorporate it into your daily routine safely, here are a few tips:
- Start with just a couple of ounces (or ½ cup) per day to see how your body responds.
- Don't drink kombucha before bedtime. It's a natural stimulant and can keep you up at night. Kombucha is best consumed on an empty stomach, or 45–60 minutes before and after meals.
- We recommend making your own, but if you’re buying kombucha, look for one that's low in sugar. This will help you avoid any negative effects such as weight gain or tooth decay. It’s also a good idea to check out the ingredients list. If there are any preservatives or artificial sweeteners listed after "water," ditch it!
- Don't use kombucha as an alternative to drinking water.
- If you're pregnant or breastfeeding, check with your doctor before drinking kombucha.
- Keep the alcohol content in mind. If you're sensitive to alcohol, choose a brand with a lower alcohol content (less than 0.5%).
- If you'd like to make your own at home, buy a kombucha starter kit from a reliable brand, like Cultures For Health. It's best if you choose one that includes all ingredients needed for guaranteed success—such as this Continuous Kombucha Brewing Kit—so that you can save tons of money and control the ingredients, especially sugar content.
- If you feel sick after drinking kombucha, stop immediately and consult a doctor!
Takeaways: So How Much Kombucha Should I Drink?
In the end, there's no one-size-fits-all answer to how much kombucha you should be drinking. However, drinking around 4–12 ounces of kombucha per day is a safe amount for most people.
Like many fermented foods, it really depends on your body and what you personally need. It’s best to start with a small serving (½ cup per day) and work up from there.
Finally, always check with your doctor before adding anything new to your diet.