Kombucha and Weight Loss: All That You Need To Know

A lot of people are looking for the ultimate post-workout recovery drink. Drinking kombucha has recently gained momentum. This sweet drink holds 39.4% of the functional beverage market share in the U.S. About 51% of American adults between 25 and 34 years old are drinking kombucha soda (1).

There was an estimated 25% annual growth by 2020, paving the way for millions in profit. But, drinking kombucha is not a new fad. In fact, kombucha is believed to have originated in Northeast China roughly in 220 B.C. It was highly valued for its medicinal compounds (2).

The question is, does bottled kombucha have what it takes to shed a few extra pounds? Currently, a lot of people are looking forward to drinking kombucha to curb their belly fat. So, will it live up to the hype? Here is what research has to say.

Kombucha: What is It, Exactly?

Kombucha is a healthy fermented drink made with tea. It is prepared by mixing SCOBY, tea with sugar (10%), and sourdough from previous fermentation (10%). Many types of tea can create kombucha. That includes green tea, as well as fermented options such as yellow, black, or red tea.

But, white sugar and black tea are considered the best and the ultimate traditional ingredients when it comes to achieving proper healthy compounds. It has a somewhat sour taste, is delicately sparkling, and is a bit fruity. However, after a couple of days in storage, it starts to taste like wine vinegar.

Health Benefits of Kombucha Supported by Science

Kombucha that’s prepared improperly could cause side effects. The safest option is to buy kombucha that’s already bottled and ready to use. Commercial fermented tea products must have less than 0.5% alcohol content. Avoid those with high sugar content.

According to the National Institutes of Health, this mushroom tea has many uses. It is proven to have anti-diabetic, antioxidant effects, and antibacterial compounds. It can also curb cholesterol concentration, stimulate liver detoxification, and support the immune system. Those who drink kombucha supply the system with minerals that originate mainly from tea (3).

Such as potassium, fluoride ions, and manganese. But, it is also packed with B, K, E vitamins and amino acids. During the fermentation process, many reactions happen, which end up supplying the drink with flavonoids, catechins, and other healthy compounds. These are the perks that kombucha can provide.

Suppresses Undesirable Bacteria and Yeast Growth

During the fermentation, process kombucha procures acetic acid, which is rich in vinegar. Acetic acid can destroy bacteria and yeast. Kombucha from black or green tea has substantially strong antibacterial properties. Particularly against Candida yeast and infection-causing bacteria.

Due to its polyphenol content, the drink can suppress bacteria and yeast growth and keep the bad bacteria at bay. Fermented products such as these are packed with healthy bacteria, which means that they can aid the intestinal cells, digestive system, and immune function.

Various fermented Vietnamese food sources, like kombucha, kefir, and pickled cabbage, contain lactic acid bacteria. This bacteria can improve the nutritional value of food, lactose digestion, cholesterol levels, and intestinal infections or digestive issues (4).

Drops the Risk for Heart Disease

Cardiovascular disease is often associated with serious health problems. Including kombucha tea in your diet may give you the protection you are looking for. Scientific evidence on kombucha tea shows that the drink helped with markers of heart disease. It assisted with the LDL cholesterol and HDL cholesterol in diabetic rats. Since kombucha tea may carry the same benefits as green tea, it can thwart the susceptibility to heart problems (5).

Could Tackle Diabetes Type 2

A lot of people are looking for natural alternatives to stabilize their blood sugar levels. Working on your diet can help you establish that control. Kombucha tea paired with a healthy diet can offer reduced blood sugar levels.

Other than your blood sugar, kombucha tea can benefit kidney function and liver function. When using kombucha tea, you can establish easier blood sugar management and benefit overall health.

Based on 2012 reports, kombucha tea can be viewed as a potential candidate for preventing and treating diabetes. Because of its blood sugar impact, it can be a good idea to add kombucha tea to a healthy diet. (6)

Anti-Cancer Compounds That Might Come in Handy

Experts believe the main substances in this beverage help it obtain potent immuno-stimulatory and anti-cancer effects. In some studies, it has been used to treat cancerous cells. The antioxidants in the product can fight free radicals and aid with uncontrolled cell growth. (7)

From these reports, we can see that this beverage can aid cancer cells, particularly when dealing with damage from the free radicals. About whether it can induce cancer cell death, more data is necessary.

Does Kombucha Thwart Belly Fat?

Kombucha from green tea might feature many of the bioactive compounds of green tea, like polyphenols, which are an antioxidant powerhouse. Therefore, it can boast the same beneficial properties as green tea.

Reports indicate that consuming green tea on a regular basis amplifies the calories you burn. It can also curb belly fat, manage cholesterol levels, keep the blood sugar in check, and more. Further research shows that green tea drinkers have a decreased possibility of colon, breast, and prostate cancer (8).

What About Suppressing Appetite?

There is a lot of speculation online that kombucha can act as a powerful appetite suppressant. But, there is not enough research to support that claim. What we do know is that it can provide the system with some weight-loss benefits, including practical blood sugar control.

However, when it comes to losing weight, controlling the appetite is equally important.

According to studies, this lightly fermented beverage is a folk remedy, which means that it lacks sufficient data. Currently, it is praised for its cognition-boosting properties and its ability to help with weight loss.

It is possible for it to be able to help people control their eating habits. But, these health benefits may vary from person to person. After all, everyone’s body is different. So, it is normal to expect that this beverage won’t produce the exact weight loss results in everyone (9).

What’s the Best Time to Take Kombucha for Weight Loss?

Many people want to know how often I should drink kombucha for weight loss. To benefit gut bacteria and reap the probiotic elements, people consume kombucha every day. If you are someone who feels comfortable drinking a couple of times a week or whenever you feel like it, you may not notice the weight loss results you want.

People are drinking 8 ounces of kombucha in the morning. They start the day with a glass of water, then kombucha, and lastly, a healthy breakfast. The idea is to remain consistent; otherwise, it can be difficult to achieve the ideal weight loss. But, there is no scientific report to support the exact quantity for weight loss (10).

Is It OK to Consume Kombucha Every Day?

Can you drink too much kombucha? The answer is yes. Although kombucha is seen as a safe drink, it is a good idea not to go overboard. That’s because it can be high in calories. Some even have a lot of sugar. So, overindulging won’t work in your favor.

Don’t drink more than one to two 240 ml (8 ounces) servings a day. Pick the product that is low in sugar, calories but is high-quality. Ideally, it should be stored in a small glass container. A kombucha with 50 calories per serving works best when looking to curb the calorie intake. High-calorie drinks high in sugar won’t help you obtain those weight loss results (11).

Kombucha for Mental Health

When you think about ways to shed the extra pounds, you shouldn’t put a lid on your mental instability. That’s because there is a clear link between poor mental health and weight gain. Now pair that with poor confidence and self-esteem, and you can see how big of an impact this can have.

Furthermore, depression, stress, and anxiety can often make a person overeat. Those who lack the motivation to lead an active lifestyle don’t put in the effort to lose the excess pounds. Plus, mental instability can affect their quality of sleep and disrupt their sleeping patterns (12).

All of these factors can have quite an effect on your weight loss goals. Consuming this probiotic-rich beverage could stimulate positive psychological health. That’s because there could be a link between depression and probiotics.

Plus, there is a close connection between inflammation and psychological distress. Meaning that the anti-inflammatory components of the beverage may alleviate some of the depressive symptoms (13).

In fact, people are already using probiotic supplements to ease their depression. These products are used as a natural alternative when dealing with mild cases of mental instability. But, whether this beverage is potent enough to create a long-term impact, we can’t say for sure.

However, you can use it to give your body a quick energy and mood boost. After all, when you eat healthily and drink something that makes you feel good, it is easier to get things done.

Kombucha can give you that necessary boost.

Of course, you can’t expect it to be the ultimate problem solver. But, it is a great option to have, especially after a long day at work. So, if you are considering fixing the mental health problems to facilitate your weight reduction journey, then this beverage is a great option to start with.

What Happens When You Take Kombucha on An Empty Stomach?

It is said that drinking kombucha on an empty stomach enhances its detoxifying effect. But, you should take it whenever you feel like it. Using it before or after a meal might help with digestion. All thanks to its natural probiotics.

If your body is sensitive to caffeine, then taking kombucha in the evening might not be a good choice. That sensitivity could affect your sleep. Do have in mind that fermented products like kombucha have tiny amounts of alcohol. This is normal.

Will Too Much Kombucha Cause Weight Gain?

There are a ton of such products on the market. Some have added sugars, while others are good for a calorie-reduced diet. To get that natural energy to lose weight, it is important not to overindulge in kombucha. When you watch the number of calories you take, drinking it won’t hurt the waistline.

But, when you keep drinking the liquid to get more energy, the added sugar will damage your weight loss results. Plus, it can be difficult to reap all the health benefits and lose weight at the same time. With normal consumption, you can establish adequate blood sugar control.

Can a Pregnant or Nursing Mother Use Kombucha?

There are no studies that talk about the holistic approach of kombucha during pregnancy. But, it could be a good idea to avoid it while you are pregnant or breastfeeding. Mainly for its small caffeine and alcohol content. Also, because of the lack of pasteurization (14).

If you are not sure, consult with a doctor first. They can advise you on the best course of action. If you are looking to add probiotic foods to your daily diet while nursing, then use a healthier alternative. Like yogurt, sauerkraut, or kefir. They work well for your body.

Possible Risks and Complications You Shouldn’t Overlook

While anyone can make kombucha in the comfort of their home, it doesn’t mean you should do it. Without necessary skills and knowledge, it is easy to expose the body to possible health problems. For example, if you ferment the beverage for a very long time, it can be problematic for your stomach.

Also, making the beverage in a non-sterile environment can contaminate the final product. So, contamination and over fermentation can be your worst nightmare. That’s why many consumers are looking to purchase the product instead of making it at home.

Even if you decide to purchase it at your local store, check the ingredients. You don’t need the extra sugar. It may taste better. But, when it comes to achieving your weight reduction journey, sugar will only create more problems along the way (15).

With it, it becomes difficult to shed the extra pounds. Plus, the blood glucose and triglycerides can get out of hand. That’s why it will be in your best interest to talk with someone who has made the beverage before or be selective when purchasing it at the stores nearby. There are plenty of options on the market. So, feel free to choose the option that would best suit your needs.

Final Thoughts

Kombucha has a plethora of beneficial compounds to offer. When used properly, you can rest assured you are giving the body all the vitamins and benefits it needs. For those looking to shed the excess pounds, the beverage may help. Although the body may react differently to it, there are plenty of reports that show this beverage has what it takes to help.

If you are looking to brew your own weight loss beverage, talk with someone who has made it before. That way, you will have an easier time getting it right. Lastly, do remember that this is a folk remedy. Some data support its use, but large-scale reports are necessary to study its full impact. To know if this beverage is healthy for your body, talk to a specialist. They can help you figure out the next step to take.


  1. https://blog.bottlestore.com/kombucha-popularity-makes-beverage-market-growth-soar/
  2. https://www.forbes.com/sites/christinatroitino/2017/02/01/kombucha-101-demystifying-the-past-present-and-future-of-the-fermented-tea-drink/?sh=7ebaf40e4ae2
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7278673/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4348356/
  5. https://pubmed.ncbi.nlm.nih.gov/25856715/
  6. https://pubmed.ncbi.nlm.nih.gov/22591682/
  7. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/kombucha
  8. https://www.healthline.com/nutrition/8-benefits-of-kombucha-tea#TOC_TITLE_HDR_3
  9. https://pubmed.ncbi.nlm.nih.gov/10978857/
  10. https://drinkkoe.com/wp/how-to-drink-kombucha-for-weight-loss-health-benefits/
  11. https://www.healthline.com/nutrition/kombucha-side-effects#TOC_TITLE_HDR_7
  12. https://www.news-medical.net/health/Mental-Health-Disorders-Weight-Gain-and-Exercise.aspx
  13. https://www.medicalnewstoday.com/articles/319630
  14. https://www.healthline.com/nutrition/kombucha-while-pregnant#TOC_TITLE_HDR_4
  15. https://www.webmd.com/vitamins/ai/ingredientmono-538/kombucha
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