Kombucha is a fermented tea that has been around for nearly 2,000 years. It became popular in Europe in the early 20th century. It has the same health benefits as tea, is rich in probiotics, contains antioxidants, and can destroy harmful bacteria. Kombucha sales are growing at stores because of its health and energy benefits.
Kombucha
It is typically made with black or green tea, sugar, healthy bacteria, and yeast. It is flavored by adding spices or fruits into the tea while it ferments. It is fermented for about a week, when gases, 0.5 percent of alcohol, beneficial bacteria, and acetic acid are produced. The fermentation process makes the tea slightly effervescent. It contains B vitamins, antioxidants, and probiotics, but the nutritional content will vary depending on the brand and its preparation.
Benefits
The benefits include:
- Improved digestion from the fact that fermentation makes probiotics.
- Helps with diarrhea and irritable bowel syndrome/IBS.
- Toxin removal
- Increased energy
- Improved immune system health
- Weight loss
- Helps with high blood pressure
- Heart disease
Kombucha, made from green tea, includes the benefits of:
- Bioactive compounds
- Polyphenols
- Antioxidants to protect against cell damage.
- Helps burn fat with compounds that include epigallocatechin-3-gallate/EGCG and catechin, which increases metabolic rate and fat burning.
- Protects the body from heart disease.
Probiotics
Beneficial bacteria are known as probiotics. These same probiotics are found in other fermented foods, like yogurt and sauerkraut. Probiotics help populate the gut with healthy bacteria that aid digestion, reduce inflammation, and produce essential vitamins B and K. The probiotics improve bowel movements and alleviate nausea, bloating, and indigestion.
Antioxidants
The antioxidants and polyphenols benefits include:
- Increased metabolic rate
- Reduced blood pressure
- Lowered cholesterol
- Improved cognitive function
- Decreased risk of chronic diseases - cardiovascular disease, type 2 diabetes, and certain cancers.
Anti-Bacterial Properties
- The fermentation process produces acetic acid that destroys harmful pathogens like invasive bacteria and yeasts, preventing infection.
- The anti-bacterial effect also preserves the beneficial bacteria.
Liver Detoxification
- It can help detoxify the liver, which:
- Improves overall skin health
- Improves liver function
- Decreases abdominal bloating and pain
- Improves digestion and bladder function
Pancreatic Support
- It can improve pancreatic function, which can help protect the body from diseases and illnesses like:
- Acid reflux
- Abdominal spasms
- Numbness
- Pancreatic cancer
Joint Support
- The tea contains compounds like glucosamines that have been shown to improve joint health and relieve joint pain.
- Glucosamines increase hyaluronic acid, lubricating the joints, which helps protect and strengthen them.
Satisfy Soda Craving
- The variety of flavors and natural carbonation can satisfy the craving for a soda or other unhealthy beverages.
Injury Medical Chiropractic and Functional Medicine Clinic includes elements of integrative medicine and takes a different approach to health and wellness. Specialists take a comprehensive view of an individual's health, recognizing the need for a personalized treatment plan to help identify what is needed to get healthy. The team will create a customized plan that fits an individual's schedule and needs.
Dietitian Explains Kombucha
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Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
email: coach@elpasofunctionalmedicine.com
Licensed in: Texas & New Mexico*
References
Cortesia, Claudia et al. “Acetic Acid, the active component of vinegar, is an effective tuberculocidal disinfectant.” mBio vol. 5,2 e00013-14. 25 Feb. 2014, doi:10.1128/mBio.00013-14
Costa, Mirian Aparecida de Campos et al. "Effect of kombucha intake on the gut microbiota and obesity-related comorbidities: A systematic review." Critical reviews in food science and nutrition, 1-16. 26 Oct. 2021, doi:10.1080/10408398.2021.1995321
Gaggìa, Francesca, et al. "Kombucha Beverage from Green, Black and Rooibos Teas: A Comparative Study Looking at Microbiology, Chemistry and Antioxidant Activity." Nutrients vol. 11,1 1. 20 Dec. 2018, doi:10.3390/nu11010001
Kapp, Julie M, and Walton Sumner. "Kombucha: a systematic review of the empirical evidence of human health benefit." Annals of epidemiology vol. 30 (2019): 66-70. doi:10.1016/j.annepidem.2018.11.001
Villarreal-Soto, Silvia Alejandra, et al. "Understanding Kombucha Tea Fermentation: A Review." Journal of food science vol. 83,3 (2018): 580-588. doi:10.1111/1750-3841.14068
