How much kombucha should I drink?

How much kombucha should I drink? · Watch on YouTube

Why "it depends"

How much you should drink depends on a lot: Where did it come from — homebrew or store-bought? How long did it ferment? Where was it kept — a clean space or a moldy cupboard? What tea, how much sugar? Do you have medical conditions affected by sugar, acidic foods, caffeine or trace alcohol? Have you had kombucha before? Do you even like it?

It's like asking "how much milk should I drink?" — the answer depends on calcium, lactose tolerance, whether you're vegan, whether the milk was mishandled. People fixate on kombucha quantity as if it were a "dosage," but it's not medication. Note too that not all kombucha is created equal: store-bought differs from Ange's homebrew, which differs from anyone else's. How you react to one may not be how you react to all — and badly-made kombucha causing a bad reaction is the brewer's fault, not kombucha's. (Spoiler: if anyone offers you kombucha brewed in a moldy cupboard, don't drink it.)

If you've never had kombucha…

…and you're wondering how it'll sit with your body: start with 2–4 oz per day, drink at least an equal amount of water with it, and see how you feel. Like it? Try 6 oz the next day, then 8. Stay hydrated (we should all be drinking lots of water anyway). If you like how it makes you feel, keep drinking it.

Ange has never had ill effects from kombucha, store-bought or homemade — plenty of people take to it immediately without easing in. Some people report mild "detox" symptoms (tummy grumbles, occasional headaches) that usually pass quickly, if they happen at all. And some people blame the new kid on the block a little too fast: if you had kombucha alongside pizza, ice cream, chips and an iced coffee and now your stomach hurts… is the kombucha really the most likely suspect? Look at the whole plate.

If you're pregnant, nursing, or avoiding alcohol for any reason…

There's debate about trace alcohol in kombucha — the full picture is in Is kombucha alcoholic? The short version: it's really difficult for homebrew to exceed 2% ABV even in extreme cases (an airtight bottle in a hot car for a month — undrinkably vinegary by then anyway). Longer ferments have more potential for trace amounts, but many SCOBYs produce essentially none regardless.

• Plenty of pregnant and breastfeeding women drink kombucha; others choose to steer clear. Both are fine.
• Some recovering alcoholics avoid it since even trace amounts could affect them, physically or mentally; others embrace it precisely because the bubbles and flavor curb beer and wine cravings without a buzz.
• Parents can decide for themselves about kids — some say it helps with upset tummies, some can't get their kids to touch it.
• People on medications that interact with even trace alcohol should factor that in.
• Kombucha is considered halal by the Muslim faith, which prohibits alcohol consumption.

Make the call case by case, with your own unique body.

If you're diabetic…

It depends how sensitive your blood sugar is. Kombucha generally contains no more sugar than fruit juices (often much less), and with homebrew you know exactly how much went in — plus the yeasts eat a good amount of it during fermentation. There's still residual sugar in the finished drink, but given the choice between a soda (or a chemical-laden diet soda) and a homemade kombucha, Ange thinks the kombucha is the better wellness option. That's just her opinion — informed by the fact that both her parents have Type II diabetes and drink 4–8 oz of her homebrew a day. They say it gives them energy and curbs their sugar and soda cravings, and these are two people who love their Diet Cokes.

Bottom line…

It's up to you. Listen to your body. Consume what you like and what contributes to your overall wellness.

Obligatory disclaimer (because this is the internet and people like to nitpick): no medical claims are being made about kombucha here. If you have any concerns or questions about your health, always consult a physician or other healthcare professional.