You may have heard of the drink called "Kombucha" that you see everywhere these days and that many people are talking about. You may have even seen it in a cafe or a health food store. Many people say that this is a drink with amazing benefits for the body. So what exactly is this kombucha? Does it have as many benefits as it claims to have when you drink it? Or is there a risk that we don't know about? Okay, today let's find out exactly about this.
What is Kombucha?
Simply put, kombucha is a fermented tea drink that has a fizzy taste, somewhat like a cold drink. It is often made with either green tea or black tea. Some people call it "kombucha mushroom tea," thinking that it is made with a type of mushroom, but that is incorrect.
The "mushroom" used for this is actually a SCOBY (Symbiotic Colony of Bacteria and Yeast) . That is, bacteria and yeast that are beneficial to our bodies come together to form a jelly-like membrane. When this SCOBY is added to sugared tea and allowed to ferment for about a week, beneficial bacteria (probiotics) and vitamin B are produced. This is why kombucha is known as a health drink.
This is not something that came about yesterday. It has a history that is more than 2000 years old. It first started in China, and then spread to countries like Japan and Russia.
How is kombucha made? What does it contain?
To make kombucha, you basically need tea, sugar, water, and the aforementioned SCOBY. This mixture is fermented for about a week or ten. During this time, beneficial bacteria and acids develop in the drink. A very small amount of alcohol (usually less than 0.5%) is also added. This fermentation process is similar to how we make kimchi from cabbage, or yogurt from milk.
If you make kombucha at home...
If you're trying to make kombucha at home, you need to be very careful about cleanliness, as if it's made incorrectly, it can harbor harmful bacteria or mold.
| The simple way to make kombucha at home | |
|---|---|
| Required materials | What to do |
| 1. Boil water, add tea and sugar to it, and dissolve well. 2. Remove the tea leaves/bags after about 10 minutes. 3. Let the tea cool completely until it reaches room temperature. 4. Then put it in a large glass bottle, add the SCOBY and starter liquid. 5. Cover the mouth of the bottle with a piece of cloth or a coffee filter and secure with a rubber band. 6. Let it ferment at room temperature for about 7-10 days. 7. Save some of the starter liquid for next time, and store the rest in the refrigerator. |
Very important: All containers and equipment used to make kombucha should be thoroughly washed with hot water. You should also wash your hands thoroughly with soap. Otherwise, harmful germs may enter your body and make you sick if you drink it. If you suspect such a thing, immediately call the National Poison Information Center at the National Hospital for advice.
Are the claimed health benefits of kombucha true?
Kombucha contains vitamins, minerals, antioxidants, and probiotics. This has led to talk about several health benefits. However, we should also remember that scientific research is still ongoing on many of these things.
Does it help with digestion?
The probiotics in kombucha are the good bacteria that live in our intestines and help our digestive system. They are believed to help with conditions like constipation and diarrhea.
Is it good for immunity?
Because it's made from green or black tea, kombucha also contains antioxidants, such as polyphenols, which are naturally found in tea. These protect the body's cells from damage. Also, good gut health helps support a healthy immune system.
Can you lose weight?
Some animal studies have shown that drinking kombucha can reduce body fat (especially triglycerides), but there isn't enough research to say whether this has the same effect in humans.
Is there an effect on heart health and blood sugar levels?
While some animal studies have shown that it lowers cholesterol levels, there is still insufficient evidence to say whether the same effects will occur in humans. A recent small study in diabetics reported that it reduced their fasting blood sugar levels. But how this happens is still being investigated.
Are there any risks and side effects of drinking kombucha?
Yes, this is where we need to be most careful . Although kombucha is made with beneficial bacteria, it can grow dangerous germs or mold if not made properly.
Since the 1990s, several people who drank kombucha have reported liver problems, lactic acidosis (a dangerous increase in lactic acid in the body), allergies, and nausea.
Therefore, experts recommend drinking a limited amount of kombucha per day, about 4 ounces (about 120 ml) . Drinking too much can cause headaches, nausea, and stomach upset.
| People who should be especially careful when drinking kombucha | |
|---|---|
| Pregnant and lactating mothers | It is safest to avoid drinking kombucha during this time, as it contains very small amounts of alcohol and caffeine, and due to the risk of bacterial contamination. |
| Little children | Kombucha is not recommended for young children due to its small amount of alcohol and caffeine. |
| People with weak immunity | If you have a weakened immune system due to a medical condition or treatment (e.g., someone undergoing cancer treatment), it is best to avoid drinking kombucha, as the risk of infection with harmful bacteria is higher. |
| People with other illnesses | If you have diabetes, liver disease, or any other chronic illness, be sure to consult your doctor before drinking kombucha. |
Take-Home Message
- Kombucha is a fermented tea drink that may contain beneficial probiotics and antioxidants.
- Although there is talk of benefits like aiding digestion and boosting immunity, there is still not enough scientific evidence for many of these things.
- If you are making it at home, be very careful about cleanliness . If you make a mistake, it can cause serious damage to your health.
- If you drink kombucha, it is safe to drink a limited amount, such as 120 ml per day .
- It is best for pregnant mothers, young children, and those with weakened immune systems to avoid drinking kombucha.
- If you have any medical condition, it is imperative to consult your doctor before adding anything new to your diet.
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