For years, Kombucha has received unmatched fad and praise from many health enthusiasts in different parts of the world. It has grown in popularity because of its probiotics, energy boosting and detoxifying properties, and more. Hearing these benefits can surely encourage anyone to try this wonder drink. But before you try it, let’s talk about Kombucha consumption first and answer the question, can you drink too much Kombucha?
If you are new to drinking kombucha and still clueless about the consumption and the side effects of excess intake, you’ve just found the right article for you. Keep reading as we cover all details and information about Kombucha consumption and other related topics.
Table of Contents
How Much Is ‘Too Much’ When It Comes To Drinking Kombucha?
Excess or too much of anything is bad, even if it’s a good thing. The same thing goes for Kombucha. The recommended amount of Kombucha per day is 12 oz. However, it is important to note that 12 oz. is not the ideal quantity for everyone. This is because Kombucha products are not made equal and there are several factors that may influence the body’s reaction to it.
These factors include:
- Age
- Health condition
- Allergies or body’s tolerance to Kombucha
- Amount of calories
- Sugar content
- Probiotics content
- Caffeine and alcohol content
To some people 12 oz. could be too much or overwhelming. If you are a beginner Kombucha drinker, we highly recommend to build your way up and do not consume 12 oz. on your first day. You may begin with just 4 oz. and slowly add more amount.
If you have underlying health issues, we suggest consulting your doctor first to properly assess your condition and give you the appropriate dosage recommendation.
When it comes to drinking commercially prepared kombucha, make sure to check the amount of the product first. Oftentimes, a single serving of commercial Kombucha is at 16 oz. This is a bit higher than the daily recommended amount, so keep in mind to not drink everything in just one day.
What Happens If You Drink Too Much Kombucha?
Drinking Kombucha in moderation is generally safe. However, drinking too much is very likely to result in unpleasant consequences.
1. High calorie intake and weight gain
Kombucha is low in calories but too much of it can surely add some amount of calories that you may not be fully aware of. Kombucha contains sugar and flavorings that serve as sources of empty calories. Empty calories refer to the type of calorie that is not used for energy and only stored as fat in the body. Ignoring these two components can lead to uncontrolled calorie intake and possible weight gain.
"Essentially, the longer the fermentation is, the lower the calories are."
The fermentation process plays the biggest role in the sugar and calorie content of Kombucha. Essentially, the longer the fermentation is, the lower the calories are. The long fermentation time allows the yeast and bacteria to break down more sugar. This results in a Kombucha that is low in calories. On the contrary, Kombucha that is fermented in a relatively short period of time has more sugar and calories.
The flavorings can also affect the calorie content of the drink. Fruit or fruit juice flavorings contain sugar, therefore adding more sugar content and calories to the Kombucha.
If you are concerned about the calories, we suggest going for Kombucha which is fermented for at least 6 to 7 days. It could also help to choose a Kombucha product that uses herbs, roots, or spices as flavorings as these ingredients have much less sugar.
Depending on the Kombucha brand or type, you may consume 30 – 60 calories per 8 oz. of serving.
2. Bloating and digestive issues
The probiotics and healthy bacteria in Kombucha can certainly benefit digestive health. However, drinking Kombucha over the recommended amount can cause side effects that could target the digestive system significantly.
One of these common side effects is bloating. Kombucha is a carbonated drink, and just like any carbonated drink, it delivers CO2 into the digestive system leading to gas build up and bloating. Apart from being carbonated, it also contains compounds known as FODMAPs. These compounds are classified as short chain carbohydrates that may cause digestive distress to many people especially those with Irritable Bowel Syndrome (IBS).
Going overboard with your Kombucha consumption may also result in excessive sugar intake. Excess sugar is difficult to break down so it is very likely to move slowly in your large intestines causing gas buildup and pain. The caffeine content may also worsen diarrhea symptoms.
3. Increases risk of certain health conditions
Aside from weight gain and digestive pain, the sugar in Kombucha may increase the risk of the following diseases:
- Diabetes
- Obesity
- Higher blood pressure
- Fatty liver disease
- Heart disease
Sugar and flavoring are essential ingredients in Kombucha fermentation. It elevates the taste of Kombucha and makes it more appealing especially for newbie drinkers. However, you have to be aware of how these ingredients may pose harmful effects to the body when taken excessively.
In addition to limiting your Kombucha consumption to 12 oz. a day, you can also make it a habit to check your Kombucha’s ingredient list and nutrition facts to control your sugar intake. Kombucha products contain different amounts of sugar. We advise opting for Kombucha products that only have a maximum of 4 grams of sugar per 8 oz. of serving.
4. Causes you to feel symptoms related to overconsumption of caffeine
Black or green tea is a primary component of Kombucha. This substance contains caffeine that may cause you to feel symptoms you experience with drinking too much caffeine-based beverages. These symptoms include:
- Anxiousness
- Feeling jittery
- Difficulty to sleep
- Headache
Depending on the brand, Kombucha may contain about 8 to 14 mg. of caffeine in every 8 oz. of serving. While these amounts are relatively lower than the 47 mg. of caffeine in brewed coffee and 20 to 28 mg. of caffeine in brewed tea, you may still consume excessive caffeine if you drink an outrageous amount of Kombucha.
5. May cause teeth damage
Kombucha contains a high level of acid that can damage your teeth. These damages include:
- Tooth decay
- Sensitivity
- Discoloration or teeth stain
Kombucha contains an acid level of 3.5 pH. This high acidity level could be detrimental to your teeth and gums. Hence, it is important to never go overboard when it comes to drinking Kombucha. You may also use a straw to prevent direct contact of the beverage with your teeth. Another thing you can do is to rinse your mouth after drinking to wash out the acidic properties of Kombucha.
Is It Ok To Drink Kombucha Every Day?
The short answer is yes. However, you have to be mindful of your Kombucha consumption daily. Take note that 12 oz. is the maximum recommended amount in a day. Drinking over this amount could cause adverse side effects.
For daily consumption, we suggest dividing 12 oz. of Kombucha into three servings so you can enjoy this drink at different times of the day. You may drink 4 oz. in the morning, 4 oz. at noon, and 4 oz. at night You may drink Kombucha anytime of the day.
On the other hand, if you intend to drink 12 oz. in just one time in a day, we advise drinking it during midday or noon. This will help with your digestion and give you an energy boost for the remainder of the day. Consuming 12 oz. in the morning may be too harsh on your gut while drinking 12 oz. at night may lead to difficulty sleeping.
Does Kombucha Make You Poop?
Kombucha is potentially a great source of probiotics that can promote good bowel movements and prevent constipation. It helps regulate bowel movement and reduce bloating if consumed in proper amounts. It can also provide hydration needed for stool consistency and regularity.
"the body’s reaction to Kombucha also varies from one person to another depending on various factors such as genetics, diet, and other health issues."
Although Kombucha is very likely to make you poop, there is still no guarantee that everyone will experience the same bowel movement ease. Kombucha Products contain different ingredients and vary by nutrient, calories, alcohol contents, and more. These differences can affect the benefits of Kombucha. Additionally, the body’s reaction to Kombucha also varies from one person to another depending on various factors such as genetics, diet, and other health issues.
Nevertheless, it doesn’t change the fact that Kombucha holds great potential when it comes to improved bowel movement and regulation. You shouldn’t be afraid to try out this drink so long as you follow the recommended amount of consumption.
Does Kombucha Help Your Gut?
Since kombucha is fermented, it contains probiotics also referred to as good bacteria or live bacteria. These bacteria can balance the gut microbiomes and boost the health of your intestinal cells. It can also help in food digestion, softening stools, and increasing frequencies of bowel movements.
Furthermore, probiotics contain anti-inflammatory properties that fight off bad bacteria in the stomach. It is also a powerful component in preventing digestive-related issues like constipation and diarrhea.
While these benefits are truly remarkable, they still need more research to back up all these claims. Even so, Kombucha still remains to be one of the healthiest drinks worthy of giving a try especially if you are having gut-related issues.
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