Kombucha: Living Drink or Fad?

Kombucha has conquered the shelves of health food stores and trendy refrigerators. But beyond its buzz and "feel-good" image, does it really deserve a place in a health routine? Can it harm certain digestive profiles? This article demystifies its effects, its real benefits, and its limitations.

What is kombucha?

Kombucha is a beverage obtained by fermenting sweetened tea in the presence of a SCOBY (Symbiotic Culture of Bacteria and Yeast), a symbiotic culture of bacteria and yeast. This fermentation transforms sugar into organic acids, carbon dioxide, enzymes, and sometimes a small amount of alcohol. The result is a slightly acidic, sparkling, and often cloudy beverage that can be alive if not pasteurized.

What are the benefits for digestive health?

Kombucha is often highlighted for its richness in:
- Probiotics: live microorganisms capable of supporting the intestinal microbiota [1].
- Organic acids: such as acetic acid, which limits unwanted bacterial proliferation [2].
- Antioxidants from tea: notably polyphenols, known for their anti-inflammatory role [3].
- Digestive enzymes and B vitamins: naturally produced during fermentation.

Why Kombucha Isn't Right for Everyone

Some people experience bloating, gas, or even fatigue after consuming it. This can be explained by several factors:
- Presence of active yeasts: these yeasts can ferment sugars in the intestine, producing gas.
- Natural histamine production: some kombuchas contain histamine compounds that can trigger headaches or digestive disorders [4].
- High acidity: can irritate an already weakened stomach or intestine.
- Incomplete fermentation or residual sugar: can feed opportunistic bacteria.
SIBO (Small Intestinal Bacterial Overgrowth) is an overgrowth of bacteria in the small intestine. In these people, probiotics and fermentable sugars like those in kombucha can worsen symptoms [5].

Risk profiles

- People with SIBO, candidiasis or an unbalanced microbiota.
- People sensitive to alcohol.
- Immunocompromised individuals.
- Pregnant or breastfeeding women.
- People prone to histamine disorders.

Kombucha vs. Other Fermented Foods

Kombucha: Probiotic + postbiotic. Benefits: Refreshing, easy to consume. Limitations: Acidity, yeast, residual sugar.
Kefir: A more complex probiotic. Benefits: High microbial diversity. Cons: More difficult for some to digest.
Homemade yogurt: Gentle probiotic. Benefits: Well tolerated. Limitations: Less rich in strains.
Prebiotics: Fiber. Benefits: Feeds good bacteria. Limitations: Not easily digestible in high doses.
Postbiotics: Microbial metabolites. Benefits: Stable anti-inflammatory action. Limitations: Less accessible.

How to choose a good kombucha?

A good kombucha meets three fundamental criteria:
1. Unpasteurized.
2. Low in sugar.
3. No additives or juice added after fermentation.

Why not drink it every day as a substitute for probiotics?

1. Its composition is unstable and not standardized.
2. It does not provide the diversity or concentration of clinical strains.
3. It contains sugar, acids and sometimes alcohol.
4. It can be irritating to some sensitive people.

Kombucha and longevity: does it have a place in a long-term health strategy?

Kombucha may have moderate effects on gut flora and help reduce oxidative stress thanks to its antioxidants. However, no robust clinical studies have demonstrated that it prolongs life or directly prevents cellular aging. It can be part of a mindful diet, but it is not a validated pillar of longevity. It should be considered one tool among others, not a central solution.

References

1. Ouwehand AC et al. (2002). Probiotic and other functional microbes: from markets to mechanisms.
2. Villarreal-Soto S. et al. (2018). Understanding Kombucha Tea Fermentation: A Review.
3. Dufresne C, Farnworth E. (2000). Tea, Kombucha, and health: a review.
4. Maintz L, Novak N. (2007). Histamine and histamine intolerance.
5. Rao SS et al. (2014). Small intestinal bacterial overgrowth: a clinical review.
6. Gundry, S. (2020). The Longevity Paradox. Harper Wave.