KOMBUCHA

IS KOMBUCHA WORTH THE HYPE?

Kombucha has exploded into the mainstream in recent years, garnering huge media attention and securing a reputation as a cure to our digestive issues. The fermented tea has been around for centuries, used traditionally for its many health benefits including its apparent/supposed ability to restore gut health but is it as magical as the marketing campaigns will have us believe?

While kombucha drinks may contain beneficial probiotic bacteria, it is important to note that improving the overall health of our gut microbiome is not as simple as drinking a bucket load of the fermented beverage without considering and addressing our overall dietary habits. Thus far, very little scientific evidence supports the claim that the consumption of kombucha will result in good bacteria’s ability to colonise in our bodies ensuring that until further studies are conducted we can’t draw definitive conclusions on its ability to offer long-term improvements to our gut health

While the occasional addition of kombucha can be part of a well-balanced diet, it is important to firstly consider lifestyle factors, such as stress, poor sleep, alcohol and refined food consumption. As well as incorporating fibre and antioxidant rich foods into our meals to help establish a healthy environment for our own natural beneficial bacteria to grow, thrive and support the healthy function of our gut. 

You can start building a healthy environment for your gut microbes with the following tips:

-        Eat a variety of colourful fruits and vegetables which are rich in both fibre and polyphenols (antioxidants) to help feed our natural good microbes.

-        Increase intake of dietary fibre to help feed good bacteria and regulate bowel movements (e.g. fruits, vegetables, oats, buckwheat, rye, bulgur, wholegrain pasta, lentils, beans and chickpeas).

-        Incorporate prebiotic fibres which feed our natural gut bacteria through the process of fermentation in the large intestines and in turn release by-products (known as short chain fatty acids which help support the function and integrity of the gut barrier and create less favourable conditions for pathogenic bacteria to thrive (e.g. leek, asparagus, onions, whole grain wheat, corn  oats, dark rye , garlic, Jerusalem artichokes, chickpeas, lentils, bananas, cooked and cooled potatoes and barley).

-        Incorporate bone broth between meals  – full of important minerals to help nourish the lining of the gut (brands to look out for if you are limited on time – ‘ Bone broth concentrate’ and ‘Nutra Organics’ found in most health food stores). 

-        Include probiotic foods which both contain beneficial bacteria and the added benefit of dietary fibre and minerals to nourish our gut (e.g. sauerkraut, kimchi and fermented sourdough).

-        Maintain a good balance of good bacteria and steer clear of anything that may disrupt our precious microbes by: managing stress levels through mindfulness, good quality sleep, staying active and avoiding unnecessary use of antibiotics (may promote antibiotic resistance).

So, continue enjoying your kombucha but remember there are plenty of other avenues to explore and adopt on the road to improving your gut health.

Jules x

Accredited Clinical Nutritionist (BHSc)