Kombucha
What is Kombucha?
Kombucha is a fermented tea and is considered a functional beverage due to its healthy probiotic bacteria, plant-based micronutrients, and antioxidant content. This may make it a good fit for older kids or adults with autism.
Kombucha, sometimes referred to as the tea of immortality, has become one of the most popular fermented beverages around the world due to its naturally occurring health benefits.
Kombucha tea is traditionally a black or green tea fermented with acidic bacteria and yeast [3].
Kombucha tea is considered a functional beverage due to its healthy probiotic bacteria, plant-based micronutrients, and antioxidant content [3]. More research is needed to confirm the health functions of kombucha in humans.
The length of fermentation time can directly affect the bacterial and antioxidant composition of the tea [7].
While each brand and flavor can vary slightly, one bottle of kombucha tea contains over a billion probiotic bacteria.
Due to kombucha’s low acidic pH, unwanted bacterial growth is not common, however, it’s acidic properties can pull heavy metals from packaging materials into the tea [5]. Kombucha can be purchased in alternative glass bottles.
Kombucha contains less caffeine than coffee or other traditional teas, but caffeine consumption is generally discouraged for children. Young children and adolescents are vulnerable to side effects including nervousness, fidgeting, sleeplessness, restlessness, or hyperactivity [8].
DISCLAIMER: Due to the fermenting process, some ethanol is produced, though typically 0.5–1.5% alcohol by volume. Kombucha tea contains caffeine as well as varying small amounts of alcohol which are not recommended for young children. Kombucha is not recommended to kids under 2 years old. Some recommendations say that as a general rule, kids age three and up can drink their age in ounces safely on a daily basis, though we recommend speaking with your doctor before consuming.
Nutrient Breakdown
Kombucha tea is a great source of gut-healthy probiotic bacteria. Each kombucha tea brand or flavor can vary slightly, but GT’s living foods Ginger Kombucha contains:
Carbohydrates
Sugar
Sodium
Over 8 billion organisms
Small amounts of polyphenols and organic acids, like glucuronic acid.
May contain water-soluble vitamins (B vitamins, vitamin C, etc)
Kombucha consists of sugar, water, tea, and SCOBY, which stands for Symbiotic Culture of Bacteria and Yeasts. SCOBY is the ‘kombucha culture’ which promotes bacterial growth during fermentation [5]. While there are no studies directly on kombucha and intestinal health, the bacteria that grow in fermented food products are probiotics which aid in gut health, digestion, and more.
Types of Kombucha
Common Brands:
Health-Ade; KeVita; GT’s; Brew Dr; Humm; Suja
Wide variety of flavors are offered from each brand (ginger, grapefruit, blueberry, mint)
Types of Tea
Black, Green, Oolong, Rooibos, or White
Kombucha Alternatives
The functional probiotic effects of kombucha tea can be found in many other fermented foods:
Other fermented beverages:
Cider
Non-alcoholic ginger beer
Fermented dairy products (yogurt)
Fermented soy products (tempeh, miso, natto)
Fermented vegetables (kimchi, sauerkraut)
See the Fermented Foods note for more suggestions on fermented alternatives for kefir. If your child won’t eat fermented foods, consider a probiotic supplement.
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Kombucha & Autism in the Research
There are no current studies on autism and kombucha, but more research has been collected on the effects of probiotics found in fermented foods. Animal studies have suggested beneficial antimicrobial, detoxification, anti-inflammatory, and blood sugar reducing functions seen highest in fermented black or green tea kombucha [4]. While there are many health benefits claimed by kombucha tea consumption, clinical trials are needed to confirm these properties [5].
Alcohol Content
All fermented Kombucha teas contain small amounts of alcohol, but if alcohol by volume is less than 0.5% it is labeled as non-alcoholic [2]. Ranges have been measured up to 1.3% ABV possibly due to continuous fermentation during shipping and storage [5, 2].
Hard kombuchas contain higher alcohol contents comparable to beer, from 4 to 7% alcohol by volume.
Polyphenols & Glucuronic Acid
Polyphenols commonly found in tea increase in concentration as fermentation occurs providing both flavor and aid against chronic diseases such as cancer or diabetes [1, 6].
Glucuronic acid, another component of kombucha, has detoxifying properties and acts to increase polyphenol availability [3].
Potential Health Risks
Due to Kombucha’s high acidity, the tea could pose risk with continuous consumption or for immunocompromised populations [5].
The naturally low pH of the drink limits undesired bacterial growth when produced correctly, but can allow leaching of heavy metals from packaging [7, 5]. This can be avoided by purchasing kombucha teas packaged in glass bottles.
Despite discussed risks, the tea is not considered harmful at 4 oz servings per day for healthy individuals.
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[1] Dimidi E, Cox SR, Rossi M, Whelan K. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. 2019;11(8)
[2] Ebersole B, Liu Y, Schmidt R, Eckert M, Brown PN. Determination of Ethanol in Kombucha Products: Single-Laboratory Validation, First Action 2016.12. J AOAC Int. 2017;100(3):732-736.
[3] Gaggìa F, Baffoni L, Galiano M, et al. Kombucha Beverage from Green, Black and Rooibos Teas: A Comparative Study Looking at Microbiology, Chemistry and Antioxidant Activity. Nutrients. 2018;11(1)
[4] Jayabalan, R., Malbaša, R., Lončar, E., Vitas, J., & Sathishkumar, M. (2014, June 21). A Review on Kombucha Tea-Microbiology, Composition, Fermentation, Beneficial Effects, Toxicity, and Tea Fungus.
[5] Kapp JM, Sumner W. Kombucha: a systematic review of the empirical evidence of human health benefit. Ann Epidemiol. 2019;30:66-70.
[6] Khan N, Mukhtar H. Tea Polyphenols in Promotion of Human Health. Nutrients. 2018;11(1)
[7] Marsh AJ, O'sullivan O, Hill C, Ross RP, Cotter PD. Sequence-based analysis of the bacterial and fungal compositions of multiple kombucha (tea fungus) samples. Food Microbiol. 2014;38:171-8.
[8] Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The Safety of Ingested Caffeine: A Comprehensive Review. Front Psychiatry. 2017;8:80.
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Sarah Reale, dietetic intern
