Is Kombucha Really That Good for You? We Investigated

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"Depending on the type of bacteria strain (and pasteurization), there's a chance that your kombucha contains probiotics," Moore says. "And those probiotics may confer some digestive-health benefits. Whether or not the good bacteria survives can depend, since most kombucha on the market is pasteurized."

Women's health dietitian and founder of Flourish Heights Valerie Agyeman, RD, adds that kombucha may help support gut health, which can have a beneficial impact on your overall well-being. "Probiotics work with your gut microbiota (the trillions of bacteria living in your intestine) to break down nondigestible components of your diet to produce beneficial substances that can be converted into energy, outcompete the 'bad' bacteria, and interact with the cells in your intestine," she says.

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Vanessa Rissetto, MS, RD, a registered dietitian nutritionist and co-founder of Culina Health, says that kombucha made from green tea may offer many of the same health benefits as green tea itself, like weight loss and blood sugar control.

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Agyeman adds that kombucha can contain polyphenols, which are also found in tea and act as antioxidants. If you're unclear as to what antioxidants do, they can fight free radicals, which can have a role in certain diseases like heart disease and cancer.

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Again, since kombucha is made from tea, you'll get some of the benefits associated with tea itself. "Tea is just as hydrating as water, and it contains flavonoids—the active compounds that may have a positive impact on health," Moore says.

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Samuels says that some of the studies conducted on rats have shown promising news, one benefit being that kombucha may reduce liver toxicity because of its antioxidant effects.

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"Kombucha might help with managing type 2 diabetes," Rissetto says. "In several animal studies, it has improved several diabetes markers, including blood sugar levels."

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"Some kombucha drinks are high in sugar, so it wouldn't be ideal if you had issues with your blood sugar," Rissetto says. "A lot of times, people assume because something is marked as healthy they can have as much of it as they want, and that just simply is not the case."

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You'll want to purchase your kombucha from reputable places. "Make sure your kombucha has been brewed and handled safely," Moore says. "This is generally the case for those sold in stores. But home brewing can vary, so choose a reliable source."

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Don't just assume that every bottle of kombucha contains probiotics. "All kombuchas are fermented beverages, but not all fermented foods and drinks contain probiotics," Agyeman says. "If your goal is to find a product that contains probiotics, look for the specific strain of probiotic listed as part of the ingredient statement."

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To prevent your kombucha from going bad, Samuels recommends keeping it out of direct sunlight, which will prevent overgrowth of harmful microbes.

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"Many people with GI conditions like IBS or small intestinal bacterial overgrowth (SIBO) are more sensitive to the probiotics in kombucha, and drinking too much of this product can actually make their symptoms worse," Samuels says. "Additionally, people who are immunocompromised (including elderly individuals) may be more sensitive to microbes found in kombucha."

And even if you don't have a GI condition, if you try to overdo it with the probiotics, it can cause discomfort, like gas and bloat. Samuels suggests starting with a quarter of a serving of kombucha a few days a week and then increasing slowly, as tolerated, to eight ounces daily. She also recommends adding more probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to diversify probiotic strains.

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Kombucha has very low levels of alcohol, and some don't contain alcohol at all. (Double-check the seal on the bottle to be sure.) Samuels says some individuals who are sensitive to alcohol may not tolerate kombucha. 

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Moore adds that pregnant women should avoid raw (unpasteurized) kombucha. Unsure of the one you want to drink? Check with your doctor first.