Kombucha is bubbling into cafés, supermarkets, and home kitchens across India. Marketed as a probiotic powerhouse, this fizzy fermented tea is being hailed as a modern solution for gut health, skin glow, and even weight management.
But how much of it is science, and how much is hype?
Gut health & probiotics
The biggest selling point of kombucha is its probiotic content. Probiotics, live microorganisms that support healthy gut bacteria, are linked to smoother digestion, reduced bloating, and improved nutrient absorption. Nutritionists note that kombucha, much like curd or traditional kanji, can help balance the microbiome, which in turn influences immunity, energy levels, and even mental health.
The risks of acidity & sugar
Not all kombucha is created equal. Despite being marketed as a “health drink,” many commercial varieties contain significant amounts of sugar to mask the tangy taste. For those managing blood sugar or weight, this can turn kombucha into more of a soft drink in disguise. Its natural acidity also poses risks, regular consumption may irritate the stomach lining, worsen acid reflux, or erode dental enamel if taken excessively.
Brewing hygiene matters
Doctors caution that the health benefits of kombucha are highly dependent on how it’s brewed. Since it’s fermented using a live culture (SCOBY), unhygienic conditions can introduce harmful bacteria or fungi. Homemade versions, if not carefully monitored, may be unsafe, especially for those with compromised immunity.
Who should avoid kombucha?
Hepatologists warn that kombucha can stress the liver if consumed in large amounts, given its acidity and trace alcohol content from fermentation. Pregnant women, people with chronic liver disease, or individuals on immunosuppressive therapy are advised to avoid it altogether.
The balanced verdict
From a health perspective, kombucha is neither a miracle tonic nor a complete gimmick. It’s a functional beverage-potentially helpful in moderation but not essential. Nutritionists agree that traditional, affordable fermented foods like curd, buttermilk, and pickles offer similar benefits without the risks or hefty price tag.
So, while kombucha can be a fun, gut-friendly drink for healthy adults, it’s best seen as a supplement-not a substitute-for a balanced diet rich in natural probiotics.