Kombucha Tea

Kombucha heals the gut – it contains powerful antioxidants and can help to detoxify the body and protect against disease. These antioxidants help to reduce inflammation

Supports a healthy gut –

Research has shown kombucha’s ability to prevent and heal Stomach ulcers.

Powerful antibacterial agent

Drinking the live cultures in kombucha tea actually destroys bad bacteria responsible for infections.

Helps maintain a healthy liver

Since the liver helps to filter and covert harmful compounds, it’s a vital component in digestion and overall health.


kombucha tea

I had to do some research to find out if I would still be able to have Kombucha Tea and stay in ketosis, I was worried that I would have to stop taking it alongside my homemade Kefir and Sauerkraut.

One of the great things about the fermentation process is that it actually lowers the carbohydrate count by feasting on the sugar that you use as food for the SCOBY – Symbiotic Colony Of Bacteria and Yeast.

The longer the fermentation time, the more carbohydrates eaten up the organisms, the more sour the ferment, the lower the dietary carbohydrate count. So by controlling the culturing, you control the carbohydrates found in fermented foods and in this way you can “have your cake and eat it!” Oops, shouldn’t mention cake! You can keep enjoying your home-made ferments such as Kombucha, Kefir and Sauerkraut.

If you ferment a bit longer and achieve a nice tang before consuming. A second ferment will further reduce sugars and develop flavour.

Kombucha contains a large number of healthy bacteria known as probioticThese bacteria line your digestive tract and support your immune system, as they absorb nutrients and fight infection and illness. Drinking Kombucha every day can help you to maintain peak immune health, which trickles down into an impressive number of benefits for your overall health.

Evidence-Based Health Benefits of Kombucha Tea

Kombucha is a fermented tea that has been consumed for thousands of years.

Not only does it have the same health benefits as tea, but it’s also rich in beneficial probiotics.

Kombucha also contains antioxidants, can kill harmful bacteria and may help fight several diseases.

Here are the top 8 health benefits of kombucha, based on scientific evidence.

1. Kombucha is a Rich Source of Probiotics

Kombucha is thought to originate in China or Japan.

It’s made by adding specific strains of bacteria, yeast and sugar to black or green tea, and then allowing it to ferment for a week or more (1).

During this process, the bacteria and yeast form a mushroom-like blob on the surface, which is why kombucha is also known as “mushroom tea.”

This blob is actually a living symbiotic colony of bacteria and yeast, or a SCOBY, and can be used to ferment new kombucha.

The fermentation process produces vinegar and several other acidic compounds, trace levels of alcohol and gases that make it carbonated (2).

A large amount of probiotic bacteria is also produced during fermentation (3).

Probiotics provide your gut with healthy bacteria. These bacteria can improve many aspects of health, including digestion, inflammation and even weight loss.

For this reason, adding probiotics foods like kombucha to your diet can improve your health in many ways.

BOTTOM LINE:Kombucha is a type of tea that has been fermented. This makes it a good source of probiotics, which have many health benefits.

2. Kombucha Contains the Benefits of Green Tea

Green tea is one of the healthiest beverages on the planet.

This is because green tea contains many bioactive compounds, such as polyphenols, which function as powerful antioxidants in the body (4).

Kombucha made from green tea has many of the same chemical properties and therefore many of the same benefits.

Studies show that drinking green tea regularly can increase the amount of calories you burn, reduce belly fat, improve cholesterol levels, help with blood sugar control and more (5678).

Studies also show that green tea drinkers have a reduced risks of prostate, breast and colon cancers (91011).

BOTTOM LINE:Kombucha made from green tea has many of the same health benefits, and may help with weight loss, blood sugar control and more.

3. Kombucha Contains Antioxidants

Antioxidants are substances that fight free radicals, reactive molecules that can damage your cells (1213).

Antioxidants from foods and beverages are much better for your health than antioxidant supplements (14).

Kombucha, especially when made with green tea, appears to have powerful antioxidant effects on the liver.

Rat studies consistently find that drinking kombucha regularly reduces liver toxicity caused by toxic chemicals, in some cases by at least 70% (15161718).

Unfortunately, there are no human studies on this topic, but it does seem like a promising area of research for people with liver disease.

BOTTOM LINE:Kombucha is rich in antioxidants and has been shown to protect the liver from toxicity, at least in rats.

4. Kombucha Can Kill Bacteria

One of the main substances produced during the fermentation of Kombucha is acetic acid, which is also abundant in vinegar.

Like the polyphenols in tea, acetic acid is able to kill many potentially harmful microorganisms (19).

Kombucha made from black or green tea appears to have strong antibacterial properties, particularly against infection-causing bacteria and Candida yeasts (20).

One study of chickens found that kombucha had antimicrobial effects and similar growth-promoting effects as antibiotics (21).

The researchers even suggested that kombucha tea could be used as an alternative to the antibiotic growth-promoters typically fed to these chickens.

BOTTOM LINE:Kombucha is rich in tea polyphenols and acetic acid, which have both been shown to kill harmful bacteria.

5. Kombucha May Reduce Heart Disease Risk

Heart disease is the world’s leading cause of death (22).

Rat studies find that kombucha can greatly improve two markers of these diseases, LDL and HDL cholesterol, in as little as 30 days (2324).

Even more importantly, tea (especially green tea) protects LDL cholesterol particles from oxidation, which is thought to contribute to heart disease (252627).

In fact, green tea drinkers have up to a 31% lower risk of developing heart disease, a benefit that should also be seen from drinking kombucha (282930).

BOTTOM LINE:Kombucha has been shown to improve LDL and HDL cholesterol levels in rats. It may also protect against heart disease.

6. Kombucha May Help Manage Type 2 Diabetes

Type 2 diabetes affects over 300 million people worldwide. It is characterized by high blood sugar levels and insulin resistance.

A study in diabetic rats found that kombucha slowed down the digestion of carbs, which reduced blood sugar levels. It also improved liver and kidney function (23).

Kombucha made from green tea is likely to be even more beneficial, as green tea itself has been shown to reduce blood sugar levels (31).

In fact, a review study of almost 300,000 individuals found that green tea drinkers had an 18% lower risk of becoming diabetic (32).

BOTTOM LINE:Kombucha improved several markers of diabetes in rats, including blood sugar levels.

7. Kombucha May Help Protect Against Cancer

Cancer is one of the world’s leading causes of death. It is characterized by cell mutation and uncontrolled growth.

In test-tube studies, kombucha helped prevent the growth and spread of cancerous cells, due to its high concentration of tea polyphenols and antioxidants (3334).

How the anti-cancer properties of tea polyphenols work is not well-understood.

However, it’s thought that the polyphenols block gene mutation and the growth of cancer cells, while also promoting cancer cell death (35).

For this reason, it is not surprising to see that tea drinkers are much less likely to develop various types of cancer (363738).

BOTTOM LINE:Test-tube studies have found that kombucha has significant anti-cancer properties, much like green tea.

Nutrition Summary:

Calories: 30        Fat 0g       Carbs 6g       Protein 0g

There are 30 calories in an 8oz serving of kombucha homemade.

  • Vitamin B2
  • Vitamin B6
  • Thiamine/B1
  • Vitamin B12


Pasteurized Kombucha

If your buying your Booch from ready made bottles in the shops, read the labels especially anything that is bought from the shelf and not from the fridge!

The bacteria killed during the pasteurization process is the same stuff that can help your gut function more efficiently. If the kombucha has been pasteurized it should then be called “kombucha flavoured tea” because the benefits of healthy bacteria have been lost during that process.


How to make Kombucha!

You will need a SCOBY to start with, along with approximately one cup of “Starter Tea” – The starter tea is taken from a previous fermentation by leaving some to one side, or if you make a “continuous” brew, you will leave a cup of the already fermented tea in the container with the SCOBY.


  • 12 cups purified or bottled chlorine-free water
  • 3 tea bags of Organic Rooibos Black Tea and 3 tea bags of Organic Green Tea.
  • 1 cup (200g) sugar, I use raw organic sugar
  • Kombucha Mother Culture – SCOBY
  • 1-2 cups (250-500ml) strong starter liquid, aka well-fermented Kombucha
  • fruit, juice, flowers, or other flavorings (optional), I make a Ginger and Apple Juice Booch, it’s our favourite flavour so far… 1″ raw ginger divided up into 6 (I make 6 brew bottles each batch), 1/2 cup per bottle of organic Tassie apple juice.


  • Saucepan
  • brewing vessel, with or without a tap fitting
  • stirring spoon
  • tight weave cloth cover like a tea towel (no cheesecloth) and rubber band
  • bottles with tightly closing lids flip-top-bottles-500



Kombucha Recipe

  1. Boil 2 cups of purified water.
  2. Add your 1 cup of Organic Raw Sugar to the boiling water, turn the heat off once the sugar has dissolved
  3. Add tea bags or loose leaf if you prefer it, (take tags off tea bags…messy otherwise) Steep 10 minutes, then remove tea bags
  4. Once you have removed the tea bags or leaf, add the remaining 10 cups of water and blend. By adding cold or room temperature water the tea should be below 36C. If your’e not certain, would be a good idea to check the temperature because hot water will kill the SCOBY.
  5. If the brewing vessel is empty, (first timer), pour the tea mixture into the vessel and then add both your waiting SCOBY and the cup or two of fermented booch that it is sitting in. NOTE: The amount of water added depends on vessel size. My brewing vessel is 5 litres so I have plenty of room, if you purchase or already have a small 2 or 3 litre vessel leave enough space for the culture, starter liquid & 1-2 inches from the top for breathing room. 
  6. Cover with cloth cover and rubber band.For this Kombucha Recipe, place the Kombucha in a Dark Undisturbed Location to Brew for 7 Days.
  7. Place the container in a warm, ventilated area out of direct sunlight for 7- 21 days (depends on taste). 75-85°F (24-29°C) is the best range, 80°F (27°C) is ideal. It may or may not get fizzy. The SCOBY may rise to the top or sink to the bottom, doesn’t matter, the new culture will always form at the top
  8. After 7 days, or when you are ready to taste your KT, if your vessel has a tap put around a tablespoon through the tap into a glass and taste to your preference or if you don’t have a tap attached, gently insert a straw beneath the SCOBY and take a sip. If too tart, then reduce your brewing cycle next time. If too sweet, allow to brew for a few more days. Continue to taste every day or so until you reach your optimum flavor preference. Your own Kombucha Recipe may vary.
  9. Set aside your SCOBY(s) and starter liquid (2 cups if possible) for the next batch from the top of the current brew. OR, if you prefer to do a “Continuous” brew, leave 2 cups of starter liquid and the SCOBY/ies (a baby SCOBY will grow each brew) in the brewing vessel and simply repeat the process. You may put them in any vessel or a SCOBY Hotel if you prefer not to do a continuous brew or if you want to take a break place the SCOBY in a SCOBY Hotel.
  10. Decant & flavor your kombucha (optional). I choose to second ferment my Booch in the bottles, this takes 5 to 7 days of brewing in the pantry or cupboard somewhere out of the sun. After 5 to 7 days you can place the bottles of Booch in the fridge and start to enjoy the beautiful, bubbly, brew! NOTE: You can sieve the contents as you pour it into your glass if you don’t fancy any bits of ginger or other types of fruit going into your glass and also if you don’t want to drink down any of the yeast particles.



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