Kombucha

Learn more about kombucha health benefits and drawbacks, what to look for in a healthy kombucha and who should avoid drinking kombucha.

Due to the tea in the mix, kombucha can be a source of caffeine. "To help with the added sugar, you can cut the kombucha with seltzer or water," she says. Our [Lemon-Ginger Kombucha Cocktail](https://www.eatingwell.com/recipe/7959080/lemon-ginger-kombucha-cocktail/) is just as tasty without the vodka. As with [sources of fiber](https://www.eatingwell.com/article/8030711/best-fruit-for-your-gut-health/), your best bet to promote good gut health—and overall well-being—is to mix things up. Due to the fermentation process, kombucha does contain a small amount of alcohol. [Lauren Manaker M.S., RD, LD](https://www.instagram.com/laurenlovesnutrition/), a registered dietitian and owner of [Nutrition Now Counseling](https://www.nutritionnowcounseling.com/) in Charleston, South Carolina, and it's one of Team EatingWell's recommendations for [best fermented foods for a healthy gut](https://www.eatingwell.com/article/281916/must-eat-fermented-foods-for-a-healthy-gut/). (The typical pH of kombucha is around 3.) Kombucha ingredients typically include green or black tea, sugar or juice (to feed the yeast during fermentation), water and a scoby (an acronym for "symbiotic culture of bacteria and yeast"). Kombucha is definitely not a meal or a meal replacement," says Werner, so it should be enjoyed with a meal or snack—not instead of food. Kombucha is available in a wide variety of flavors commercially, and you can make [homemade kombucha](https://www.eatingwell.com/article/290953/how-to-make-your-own-kombucha-at-home/) if you're feeling ambitious … "Overall, I would consider kombucha a nutrient-rich drink, depending on the quality of the product. [kombucha 101 guide](https://www.eatingwell.com/article/291579/is-kombucha-healthy/), this is a lightly effervescent, fermented tea with a unique tart and slightly sweet taste.