It’s the spicy, fizzy drink that’s billed as a grown-up alternative to soda – and with labels promising ‘beneficial bacteria’ and ‘healthy gut’, it’s easy to assume it’s good for you.
Kombucha, made from fermented tea, has exploded in popularity in recent years, with annual sales now exceeding $1.6 billion.
Proponents claim it can do everything from ease digestive problems to combat high blood sugar and lower cholesterol – and from celebrities including Selena Gomez And Lindsay Lohan have approved the drink.
But does kombucha really live up to the hype?
Experts who spoke to the Daily Mail have urged caution, claiming that not only are the benefits potentially overstated, but some versions available in stores are loaded with more sugar than a Krispy Kreme donut.
The drinks may also contain wildly different levels of ‘gut-healthy’ bacteria – their so-called big selling point – in addition to less healthy ingredients, including alcohol and caffeine.
“There are small studies of regular kombucha consumption that show health benefits and potential health improvements,” says Nebraska nutrition scientist Dr. Jennifer Auchtung. ‘But they were mainly carried out on animals.
“We don’t really have the good, large-scale human studies that would be needed to show potential health benefits, especially for the gut.”
Lindsay Lohan is pictured above drinking a Health-Ade Kombucha. The ad was released in March this year
Kombucha has been around for at least 2,000 years, after first appearing in northeastern China, where it may have been used medicinally.
Homemade versions of the drink involve adding sugar and a starter culture of bacteria and yeast – known as SCOBY, also known as the “mother” – to black or green tea, and then allowing the mixture to ferment, usually for about a week or more.
The microbes feed on the sugar and produce acids, gases and other compounds that give kombucha its characteristic sour, slightly effervescent taste. The finished drink may also contain living microorganisms. That is why kombucha is often marketed as a probiotic.
The supermarket versions are normally pasteurized – or quickly heated and cooled – to kill any dangerous bacteria before healthy bacteria are added. These can also be supplemented with extra sugar and fruit juice.
Health claims surrounding kombucha largely focus on the billions of bacteria that can be produced during fermentation, which manufacturers suggest could improve the balance of microbes in the gut.
But experts say the presence of live bacteria doesn’t automatically make something a probiotic. To scientifically substantiate this description, it must be shown that specific strains survive in sufficient numbers and provide a proven health benefit.
In most commercial kombucha, the precise mixture and amount of microbes varies considerably – and it remains unclear whether there are enough microbes that survive digestion to have any meaningful effect on the gut.
“We know that many fermentation microbes actually don’t survive very well in your digestive tract,” says Auchtung.
Kourtney Kardashian is seen above in a 2021 Instagram post. The drink she is drinking is a kombucha mixed with tequila, according to the post’s caption
Bethenny Frankel is pictured above with a bottle of the popular kombucha brand Synergy
‘WWe think that having the dead bacteria present can boost the immune system or feed beneficial microbes, so the number of bacteria in the drink can still be helpful. But in terms of kombucha as a probiotic delivery vehicle, it’s probably not the best thing to consume.”
More generally, surprisingly little research has been done on the health effects of kombucha in humans.
A Review 2025 by Brazilian researchers found only eight articles analyzing the health effects of kombucha in humans. Of these, only two studies showed that it can help relieve gastrointestinal symptoms such as constipation, while two also showed that participants who drank kombucha had more healthy bacteria in the gut.
The researchers concluded that the results were ‘promising’ and suggested that kombucha ‘may’ improve gut health, but said more studies were needed to confirm the findings.
Some experts warn that kombucha can actually worsen intestinal problems, especially in people with irritable bowel syndrome.
That’s because it may contain certain sugars that are not fully absorbed during digestion. Instead, they are fermented by bacteria in the intestines, producing gas that can cause bloating and discomfort.
When choosing a kombucha at the grocery store, Auchtung said the first thing consumers should check is the sugar content.
“The main thing I have to watch out for is total sugars,” she said. “If you drank this instead of a sugar-sweetened soft drink, it would be a good alternative.”
Justin Bieber is seen above in Los Angeles, California, in March 2020 holding a kombucha drink
She recommends choosing one with no more than ten grams of sugar per serving, to avoid turning what is marketed as a healthy alternative to soda into another major source of added sugar.
But some popular brands contain significantly more.
A bottle of Health-Ade Kombucha, Lohan’s endorsed brand, can contain about 18 grams of sugar per 16-ounce bottle, which is about the same amount as two Krispy Kreme Original Glazed donuts. Synergy kombucha typically contains about 16 grams per bottle, while the KeVita brand contains about ten grams. The amount of sugar varies depending on the taste.
Because it is made with tea, kombucha naturally contains caffeine, but this is in very small amounts: about five to fifteen milligrams, or the equivalent of decaffeinated coffee.
Because it is made through fermentation, kombucha also contains alcohol, but in very small amounts.
“For the average person, kombucha can be part of a healthy diet,” says Auchtung.
‘There are modest health benefits and there is certainly no harm if consumed in moderation.’
Dietitian Tiffany Bruno added: ‘Kombucha can be a good choice for gut health, but it’s not a one-size-fits-all solution.
Ryan Seacrest is pictured above with a Health-Ade Kombucha in September 2024
Ashley Graham is pictured above with a Health-Ade Kombucha bag in 2017
Kombucha has become extremely popular as an alternative to soft drinks
‘It contains beneficial probiotics and polyphenols that support the gut. But bacteria in the intestines need fiber.
‘It’s worth making sure you’re consuming enough, from a wide variety of foods, before adding things like kombucha.’
An estimated 95 percent of Americans fail to get enough fiber. Women are generally advised to consume about 25 grams per day and men about 38 grams.
For those who like kombucha but want to avoid the sugar, Auchtung recommends unsweetened green tea, which still contains many of the beneficial compounds found in kombucha without the added sugar.
And for those specifically looking for a drink to improve digestion, she recommends kefir, a fermented milk drink that contains live bacteria and has significantly more research into its possible effects on the gut.
