Thekombuchais a millennial drink that has recently gained a lot of popularity in the wellness world. What makes it special?

• Origin and process:Kombucha is basicallyfermented tea. Tea (traditionally black or green) sweetened with sugar is prepared, and asymbiotic colony of bacteria and yeastcall call callScoby(English). This live "mass" ferments tea for one or two weeks, consuming sugar and producing acids (acetic, glyconic), gases and small amounts of alcohol (less than 0.5%). The result is a slightly acidic, effervescent natural drink with traces of probiotics.

• Taste:It has a taste between sweet-acid, similar to a mild cider or diluted vinegar with fruit notes, depending on base tea and flavors (many commercial kombuchas, are infused with fruity.

• Benefits attributed:

  • Natural probiotic:When fermented, it contains living beneficial bacteria (especially if not pasteurized). These can help repopulate the gut microbiota by improving digestion and intestinal health.

  • Detoxifier:Fermentation produces organic acids and antioxidants from tea which are said to help the liver in detox processes. Some study suggests liver protection in animal models, although robust evidence is lacking in humans.

  • Immunity:By improving intestine and providing antioxidants (vitamin C, tea polyphenols), it can contribute to a strong immune system.

  • Energy and metabolism:It contains vitamins from group B (for yeast) and enzymes. Many use it asnatural energizing sodawithout high caffeine (fermentation consumes much of the caffeine from tea) and low residual sugar. It can help satisfy sweet cravings with few calories.

  • Healthy alternative to sodas:It's bubbly and tasty, butvery low in sugarcompared to soda, and has no artificial chemicals. Excellent for hydration in a fun way without contraindications of sugary soft drinks.

  • Other: It is attributed improvements in arthritis, cholesterol, etc., but these claims are mainly anecdotal. In animals, kombucha showed lower cholesterol and glucose in some studies, but extrapolating should be extrapolating.

• Precautions:

  • It must be produced hygienically. Poorly fermented home kombucha can be contaminated with harmful bacteria or molds. Commercials pass strict controls, which is why we recommend consuming trusted brands. Mayo Clinic warns of discomfort if it is made under poor conditions.

  • It has traces of alcohol (by fermentation, usually <0.5% if it is within "non-alcoholic"). It is very little, but people that are extremely sensitive or who should avoid it altogether should know.

  • It is acidic (pH ~3). It can cause upset stomach or heartburn in some if they take a lot. Introduce slowly to see tolerance. One glass (250 ml) per day is a reasonable intake to begin with.

  • Pregnant/immunosuppressed:By caution, it is often recommended that they avoid unpasteurized kombucha, as any unpasteurized fermented product has living microorganisms. Although beneficial, caution is suggested in a weak immune system.

• How to take it:Cold is richer. It does not shake (it is carbonated). It can be taken alone or mixed in mocktails (e.g. ginger kombucha with lemon juice and mint = healthy soft drink). Many eat it fasting or before meals to help digestion.

• Varieties:In ExtraVirgen we have handcrafted kombuchas, for example from the brand Gutsy Captain (from Portugal) and local flavours such as ginger-lemon, red fruits, etc. It's a matter of proving which you like.

• Conservation:Usually refrigerated, to curb fermentation. If you leave it out, it will continue to ferment and could become more acidic or even explode the bottle due to excess gas (it has occurred in home cases). So keep your kombucha always cold (4°C).

• Comparison with other fermented drinks:Unlike water kefir or tepache, kombucha is tea-based, which provides polyphenols. It is not as dense in probiotics as yogurt, but well complements a fermented diet well.

Summary:kombucha is arefreshing probiotic elixir. Formal studies in humans are still few, but anecdotal evidence and ancestral use (originary from Asia more than 2000 years ago) suggests that, moderately consumed,benefits digestive and general health. And best, it is a tasty alternative to conventional soft drinks, with natural bubbles and low sugar.

Dare to integrate it into your routine! Many people notice improvements in digestion (less swelling, more regularity) after a few weeks drinking it. Of course,listen to your body: if you like it well, go ahead; if not, moderate the amount. Each organism is unique.