Introduction to Kombucha

Fermented beverages have long been a staple in many cultures, cherished not only for their delightful flavors but also for their health-promoting properties. From tangy kombucha to other exotic ferments, we’ll explore how these drinks have been a part of traditional diets and continue to be enjoyed for both their taste and wellness benefits.

In this article, we will cover:

• What is kombucha
• The history of kombucha
• How kombucha is making a resurgence
• The health benefits of kombucha
• How to make kombucha
• The future of kombucha

What is Kombucha?

Kombucha is a fermented tea beverage that has gained popularity worldwide for its unique taste and purported health benefits. It is made by fermenting tea, usually black or green, with a symbiotic culture of bacteria and yeast (SCOBY). This fermentation process gives kombucha its characteristic slightly sour taste and can produce trace amounts of alcohol.

The History of Kombucha

1. Ancient Origins: Kombucha is believed to have originated in Northeast China (historically known as Manchuria) around 220 B.C. It was initially prized for its healing properties and was referred to as the “Tea of Immortality.”
2. Spread Across Continents: The drink spread to Russia and Eastern Europe over centuries, likely via the Silk Road. It was known in Russia as “chaynyy grib,” which translates to “tea mushroom.”
3. Popularity in Europe: It gained significant popularity in Europe in the early 20th century, particularly in Germany and France, partly due to a surge in interest in probiotics.
4. Decline and Resurgence: Its popularity waned during World War II, likely due to sugar and tea shortages. However, kombucha experienced a resurgence in the 1960s and 1970s, especially in counter-culture circles, as a health tonic.

What about now?

1. Health Movement: In the late 20th and early 21st centuries, there was a growing interest in health and wellness, natural foods, and probiotics, which led to renewed interest in kombucha.
2. Commercialization: From a home-brewed drink, kombucha has moved to commercial production. Many brands now offer a variety of flavors and styles, often incorporating fruits, herbs, and spices.
3. Scientific Interest: Recent years have seen increased scientific interest in studying the potential health benefits of kombucha, including its effects on digestion, inflammation, and even mental health.
4. Cultural Phenomenon: Kombucha has also become a cultural phenomenon, featuring in health blogs, social media, and lifestyle magazines. It’s seen as part of a larger trend towards fermented foods and beverages.
5. Sustainability and DIY Trend: The sustainability aspect and the DIY culture around brewing kombucha at home have also contributed to its popularity. People enjoy experimenting with different tea bases and flavor additions, making kombucha a versatile and personalizable drink.

“Fermentation is a health regime, a gourmet art, a multicultural adventure, a form of activism and a spiritual path all rolled into one”

~ Sandor Katz ~

The Health Benefits of Kombucha

Probiotics and Gut Health

Microbial cultures are essential to nutrient absorption, intestinal development, prevention of infection, formation of intestinal blood vessels, and water absorption.

Fermented foods are a way of encouraging and befriending helpful microbial cultures and making food more digestible nutritious, and most importantly, delicious.

Improves Digestion: By introducing beneficial probiotic bacteria that exist symbiotically in our gut and help to break down food in our intestines. Enzyme activity also increases dramatically, further helping break down food, thereby increasing the absorption of nutrients.

Kombucha Improves Nutrient Availability

Antioxidants and Detoxification

• Creates Antioxidants: Which scavenge for cancer precursors called free radicals.
• Strengthens Immune System: The health of our digestive systems dramatically affects our immune health. Not only does a healthy digestive system absorb nutrients that the immune system needs to function, but the gut acts as another line of defense against illness and disease. 60-80% of our immune cells are actually IN the gut!
• Removes Toxins from Food: Beneficial bacteria can overpower e-coli and other potentially dangerous bacteria. Lacto-fermented foods can remove or reduce nitrates, prussic acid, oxalic acid, nitrosamines, and glucosides.

Enhances Nutrient Availability:

Our bodies can only use nutrients in food if they are accessible. Fermentation renders food more bioavailable by ‘pre-digesting’ it as well as by providing enzymes and probiotics necessary for digestion.

The process of fermentation creates B vitamins including folic acid, niacin, thiamin, and biotin. B vitamins help with our body’s ability to handle stress.

It’s important to note that the exact nutritional profile can vary depending on the specific tea used, the duration of fermentation, and any additional flavorings. Here’s a general table that outlines the nutritional facts of kombucha.

Typical nutritional components found in kombucha:

Nutrient	Typical Content	Notes
Calories	30-50 per 8 oz serving	Caloric content can vary based on sugar content.
Sugars	2-6 grams per 8 oz	Most of the sugar is used up during fermentation.
Probiotics	Varies	Contains various strains of Lactobacillus and other beneficial bacteria. Exact counts are difficult to determine and vary per batch.
B Vitamins	Trace amounts	May include B1, B2, B6, and B12, but amounts are typically low.
Vitamin C	Trace amounts	Levels can vary; generally, not a significant source.
Acetic Acid	Varies	Contributes to kombucha’s antimicrobial properties.
Glucuronic Acid	Varies	Believed to aid in detoxification, but research is limited.
Glucosamines	Varies	May help with joint health.
Antioxidants	Depends on the tea used	Higher in kombuchas made with green tea.
Ethanol	Less than 0.5%	Trace amounts produced during fermentation.
Amino Acids	Trace amounts	Depends on the tea and fermentation process.
Minerals	Trace amounts	Includes various minerals, but in small quantities.

It’s crucial to read the labels of commercial kombucha for specific nutritional information, as ingredients and fermentation processes can cause significant variations.

How Kombucha is Made

Fermenting beverages at home is easy, but a little science on basic beverage fermentation helps us get a handle on the seemingly mysterious world of bacteria and yeasts that are transforming your sweet liquids into fizzy, tangy, healthier beverages.

The basic formula for all fermented beverages is as follows:

Water + sugar + micro-organisms + warm(ish) temperatures

=reduced sugar, alcohol production, carbon dioxide, organic acids, increased enzyme activity, beneficial bacteria, and increased B vitamins!

The factors of time, temperature, and type of organism introduced for fermentation contribute to how much of each product of fermentation you get!

Fermentation = the transformative action of micro-organisms!

The Major Benefits of Fermentation

✓ Food Preservation: Fermented foods contain lactic acid, acetic acid, and alcohol to retain nutrients and prevent spoilage.

✓ Removes toxins from food: i.e. beneficial bacteria and organic acids can overpower e-coli., and can remove or reduce nitrates, prussic acid, oxalic acid, nitrosamines, and glucosides.

Lacto-Fermentation Process

Fermentation is the work of a community of microorganisms. Lactic acid fermentation is the process of conversion from sugars to organic acids. In making brined pickles, kimchi, and sauerkraut; brine (salty water) serves as protection against the growth of purifying bacteria. Initially, this is what enables the beneficial bacteria (in this case- lactobacillus) to thrive.  These bacteria consume the sugar of the vegetables or fruits and act to decrease the pH, thus acidifying and therefore preserving the food. Lactobacillus is also present in wine, some beers, yogurt, most cheeses, and sourdough starter.

Are home ferments safe to eat?

People have been preparing fermented foods in their homes throughout history. Without refrigeration or pressure canners, people have produced delicious, nutritious, and safely preserved food.

The system of food production is very far removed from these roots. Since the discovery of ‘germs’ and subsequently, the invention of pasteurization, we have been taught that all germs or bacteria are bad and can cause sickness.

We have been waging a war on germs ever since. Initially, the anti-bacterial warfare helped stop the spread of disease in unsanitary conditions. Ultimately though, the overuse of antibiotics and antibiotic products such as soap and household cleaners has bred a kind of super-bug- resistant to antibiotics.

Ecoimmunonutrition Definition: The concept that an organism’s immune function occurs in the context of an ecology, an ecosystem of different microbial cultures, that is possible to build and develop in oneself through diet.

http://jscholaronline.org/articles/JFN/Ecoimmunonutrition-Contemporary-Approaches-to-Optimal-Nutrition.pdf

Our Interaction with bacteria – Bacteria are an essential part of life.  

Most of us begin our inoculation at birth.  As we pass through our mothers’ birth canal we are absorbing helpful lactobacilli, and as we drank her milk we received bifobacteria, both of which became an integral part of our immune and digestive systems.

To try to rid the world and ourselves of bacteria is insane and impossible and deeply detrimental.  Immunologists lament our current relationship with bacteria pointing to “cruel tests that have been done on mice and rabbits where the scientists isolate them and do not allow them to be exposed to bacteria and they develop I.B.S., Crohns, ulceritis, and allergies.” (Callahan).

Traditionally Fermented Foods such as unheated, fermented, pickled cabbage (sauerkraut and kimchi) and other pickled vegetables are humble, healthy foods that have undergone a transformation by micro-organisms to preserve the food and enhance and change flavours.

Nearly every culture around the world has a tradition of fermenting food- and nearly every food has at some point in history been prepared by using fermentation.

The process of fermentation takes time. Because of our ‘time is money’ culture, these traditionally prepared foods are being replaced by imitations- quickly made with vinegar and heat-processing and often preservatives, to quickly and cheaply make a shelf-stable product.

These processes remove any health benefits that the naturally fermented pickles have!

Myth	Fact
Myth 1: Kombucha Can Cure Diseases	Fact 1: No Scientific Evidence for Cure-All Claims<br>Kombucha is a healthy beverage with potential benefits, such as aiding digestion and boosting immunity, but there is no scientific evidence to support claims that it can cure diseases. Its health benefits should be seen as part of a balanced diet.
Myth 2: Kombucha is Alcohol-Free	Fact 2: Contains Trace Amounts of Alcohol<br>During fermentation, a small amount of alcohol is produced in kombucha, usually less than 0.5%, which allows it to be classified as non-alcoholic. However, homemade versions can sometimes have higher alcohol content, depending on the fermentation process.
Myth 3: Kombucha is Safe for Everyone	Fact 3: Not Suitable for Everyone<br>While kombucha is safe for most people, it may not be suitable for everyone. Pregnant women, nursing mothers, and individuals with compromised immune systems or certain health conditions should consult with a healthcare provider before consuming kombucha.

This table aims to clarify common misunderstandings and provide a clearer, more accurate picture of what kombucha is and its effects.

Varieties: Green Tea vs. Black Tea Kombucha

Your choice of tea: I recommend only using organic tea. Both tea bags and loose-leaf teas work. You can also add herbal teas in addition to the caffeinated tea*. It is a myth that kombucha requires caffeine*! Other herbal teas that have tannins and nitrogen also work. Kombucha is traditionally brewed using tea leaves, however you can make successful batches using hibiscus flowers, red raspberry leaves, nettles and yerba mate instead.

Choosing the Best Kombucha

How much sugar is in kombucha? The initial sugar in an 8oz (235ml) glass of the sweetened tea, unfermented is 47g. After 7 days of fermentation at average room temperature, this reduces to 17g (a little less than orange juice). After 21 days of fermentation, this reduces to 8.9g (about the same as carrot juice). Factors such as the type of sugar used, and the temperature in fermentation vary the resulting sugar content.

Low-Sugar Options for Healthier Choices

The type of sugar: The fermentation process by the SCOBY (kombucha culture) consumes the sugar, (so you don’t have to!), so ‘feeding’ it a pure form of sugar makes for a healthier culture, making healthier and tastier kombucha! Refined cane sugar (not GMO beet sugar!) works well. I choose fair-trade and organic refined sugar.

What to Look for in Quality Kombucha

When assessing the quality of kombucha, there are several key factors to consider:

1. Live Cultures: Quality kombucha should contain live, active cultures. The presence of these cultures is crucial as they are responsible for the fermentation and health benefits of the drink. Look for phrases like “raw” or “contains live cultures” on the label.
2. Ingredients: Check the ingredient list for natural and organic ingredients. High-quality kombucha is typically made with a simple list of ingredients: tea, sugar, and SCOBY (symbiotic culture of bacteria and yeast). Avoid products with artificial flavors, colors, or excessive added sugars.
3. Clarity and Sediment: Good kombucha often has a bit of sediment at the bottom of the bottle, which is a natural byproduct of the fermentation process and indicates active cultures. The liquid should be mostly clear, though some cloudiness is normal and indicates natural fermentation.
4. Taste and Balance: Quality kombucha should strike a balance between sweetness and acidity. It should not be overly sweet; instead, it should have a slightly tart, vinegar-like taste typical of fermented products. The flavor should be refreshing and not overly harsh or vinegary.
5. Carbonation: Naturally occurring, gentle carbonation is a sign of healthy fermentation. Overly fizzy kombucha might indicate forced carbonation, while a lack of any effervescence could suggest inadequate fermentation. The right amount of carbonation contributes to the refreshing quality of kombucha.

Remember, personal preference plays a role, and you might need to try a few brands or varieties to find the one that suits your taste best.

The Future of Kombucha

Trends and Innovations in Kombucha Brewing

Reconnecting with our roots and more people taking an eco-friendly approach to eating, kombucha is making a resurgence. A lot of people are creating business centered around kombucha.

Kombucha’s Place in Sustainable Living

Kombucha and other fermentations hold a significant place in the realm of sustainable living.

Kombucha was the first ferment I tried at home. It felt like the “safest” entry point to start my fermentation journey. Not only have I had a lot of fun learning the process, but it has given me a lot more confidence in practicing fermentation.

My kids love kombucha as well and it offers them a really great alternative to sugary soft drinks or other beverages loaded with sugar.

This brewing practice aligns with the zero-waste movement, as it utilizes reusable containers and can even incorporate leftover fruits or herbs for flavoring, thus minimizing food waste.

Consequently, kombucha not only offers a sustainable alternative to commercial beverages but also fosters a deeper connection between consumers and their consumption habits, encouraging mindfulness and responsibility towards personal health and environmental impact.

By reclaiming the skill of making our fermented beverages we are

• Keeping food traditions alive
• Reducing our footprint by refusing to buy packaged products that have been shipped hundreds of miles, to arrive in our super markets
• Re-connecting with our food by actively participating in making it from scratch.
• Contributing to our communities by sharing this “new found” knowledge

Conclusion

The story of kombucha is a fascinating journey from ancient brew to a modern health trend, reflecting changing tastes, cultural exchanges, and the growing global interest in health and wellness.

Step-by-Step Guide to Making Kombucha at Home

Fermenting beverages can be done at home, using the equipment that you have around the house, salvaged from back alleys and restaurants, or purchased at minimal expense.

Kombucha ingredients & Brewing equipment

4 Liters water (filtered)
4 teaspoons loose tea or 4 tea bags
1 cup sugar
Kombucha SCOBY
1 cup kombucha from previous batch

Equipment

1 4-liter jar or ceramic pot with a wide mouth
Pot to boil tea
Measuring spoons and cups
Sieve
Tightly woven cloth to cover ferment
Funnel
Bottles or jars with closeable lids

DIY Kombucha Brewing

Step One- Making the tea

• Boil water and sugar in a pot.
• Lift the pot off the hot burner and add your tea.
• Let steep for 5-10 minutes.
• Strain tea through a sieve or tea strainer into the glass jar in which you will be fermenting the kombucha.
• Let cool completely.

Step Two- Fermenting

• Add the SCOBY and the kombucha from the previous batch.
• Sometimes the SCOBY sinks, other times she floats. Both are normal; although she tends to float (due to the carbonation) later in the fermentation process. And the cycle continues. Although it is not a definitive indication that the SCOBY is inactive, an inactive SCOBY will sink. If yours sinks, just let it try and ferment for a week, and if there is no sign of a new one forming on top discard it and start with a new one.
• Cover with a clean cloth and put in a room temperature place, undisturbed during fermentation, usually for at least a week, up to 3 weeks or longer depending on your taste (longer fermentation= less sugar and more sour taste) and the temperature that its fermenting at (warmer temps= faster fermentation).
• During this time, you may notice a clear or white-ish film developing on the surface. Don’t be alarmed- this is the new SCOBY forming! Sometimes the SCOBY is attached to the baby, but not necessarily. This ‘baby’ kombucha will become thicker the longer you leave it to ferment.
• You will see brownish strands or globs floating around in the kombucha- just like you will see in unpasteurized apple cider vinegar. This is part of the SCOBY that detaches (these bits will eventually form new kombucha SCOBIES as well!) Some people like to drink them, and others prefer to strain them out.

Step Three – Bottling

By bottling your kombucha and leaving it on the counter for a few days, you will have a fizzier brew. Some people like to ‘age’ their kombucha by leaving it in the bottle for longer periods of time. As wine does, kombucha continues to ferment in the bottle. When your kombucha is to your liking, you can put it in the fridge.

To do this, strain out the liquid (remember to reserve some  kombucha and the SCOBY(s) to start the next batch!) into a clean, close-able container. I like the swing-cap beer bottles. Or use wine bottles with screw-cap lids. Using a funnel is helpful here.        

Common Mistakes When Making Kombucha and How to Avoid Them

Guidelines to keep your home ferments food-safe

By following a few common-sense methods of cleanliness and by trusting your senses, fermenting food at home is safe and easy. People have differing standards for cleanliness. (Have you ever watched someone else wash the dishes?) Therefore, some people like to use chemicals to disinfect their fermentation vessels. I would personally rather deal with some germs and dirt than I would with most of those chemicals.

• Use hot, soapy water to clean jars, utensils etc.
• Wash your hands before preparation and touching or tasting the contents thereafter.
• Keep the contents of your crock submerged under water. Fermentation is an anaerobic process. If any bits of vegetables are sticking up out of the water, it invites mold and unwanted bacteria. For the same reason, do not stir or disrupt your crock.
• Skim the scum for the same reason as above.
• Trust your senses. If a fermented food goes bad, it will let you know. There will be a smell so putrid that nothing will make you want to eat it. This is Mother Nature’s not-so-subtle way of telling you not to eat it. Any sliminess, off colours or rank smells means that you need to discard that batch and start gain. (Your compost will love it.) “When in doubt- throw it out!” (Or compost it!)

If you are not concerned with the ‘fizz’ factor, or do not like very fizzy drinks, just remove the SCOBY and some liquid to store it in, loosely cover the container and enjoy at room temperature or from the fridge.

Below is a SCOBY Health Chart that describes the appearance of a healthy SCOBY versus one that might be problematic, along with corresponding action steps. This chart can guide kombucha brewers, especially beginners, in identifying and addressing potential issues with their SCOBY.

SCOBY Condition	Appearance	Indication	Action Steps
Healthy SCOBY	Uniform, creamy white to light tan color. Slightly rubbery texture. May have darker yeast strands hanging under it, which is normal.	Indicates a healthy fermentation process.	Continue your brewing process as usual. It’s normal for the SCOBY to thicken over time.
Dark Spots or Streaks	Dark brown or black spots, streaks, or areas on the SCOBY.	Could be a sign of aging or overexposure to oxygen. Not necessarily harmful if the SCOBY is otherwise healthy.	Observe the SCOBY and the kombucha’s smell and taste. If everything seems normal, you can continue to use it. If the SCOBY becomes overly dark or the kombucha tastes off, replace the SCOBY.
Mold Growth	Fuzzy, green, black, white, or blue spots on the surface, unlike yeast strands.	Indicates mold contamination, which can be harmful.	Discard the SCOBY and the kombucha immediately. Sterilize all equipment before starting a new batch. Ensure your brewing environment is clean and the correct temperature is maintained to prevent future mold growth.
Thin or Torn SCOBY	SCOBY appears unusually thin, torn, or not forming properly.	Could be due to weak tea, insufficient sugar, incorrect temperatures, or an old SCOBY.	Ensure proper brewing conditions (temperature, sugar, and tea strength). Consider using a new SCOBY if the problem persists.
Strong Vinegar Smell	The SCOBY produces a strong vinegar-like smell.	Indicates over-fermentation.	Shorten the fermentation time for future batches. If the kombucha is too sour, you can try to balance it by adding sweet tea or using it as a starter for a new batch.
No New SCOBY Formation	No new SCOBY layer forms on the top of the kombucha after several days of fermentation.	Could be due to too low temperatures, old SCOBY, or contamination.	Check the brewing temperature and ensure it’s within the ideal range. Consider replacing the SCOBY if it’s old or if other conditions are optimal.

Regular observation of your SCOBY and the kombucha it produces is crucial for successful brewing. Any significant changes in appearance or smell should be noted, as they can indicate the health of your brew.

Optional Secondary Fermentation Note

to make the fizziest, tastiest brew, you can add some fruit juice, fruit or herbal cordials or vegetable juice to the bottle and add the kombucha to that. This added sugar will cause a secondary fermentation and more fizz. Let the closed bottle sit at room temp for a few days to develop more carbonation. Put it in the fridge once it’s carbonated to your liking.

Flavoring Your Kombucha: Tips and Ideas

Juice or Fruit Puree

Adding about 4oz (1/2 cup) fruit juice to 1-quart (liter) bottle of kombucha is a good starting point. Different juices have different amounts of sugar, so be aware that carbonation will happen faster or more vigorously for some juices than others. For pineapple juice, add (2oz ¼ cup) per 1 liter (quart) bottle

Syrup/Cordial

You can also try adding syrup or herbal cordials. Start with 1 Tbsp/liter bottle.

Fresh Fruit and Herbs

Adding whole berries or chunks of fruit is another method of infusing flavour. Serve it chunky like sangria or strained.

Below is a table showcasing popular flavor add-ins for kombucha, categorized into fruits, herbs, and spices. This table can be a helpful guide for those looking to experiment with different kombucha flavors.

Category	Flavor Add-Ins	Notes/Tips
Fruits	– Berries (strawberries, blueberries, raspberries)	Berries add a natural sweetness and vibrant color.
	– Citrus (lemon, lime, orange, grapefruit)	Citrus adds a refreshing and tangy note.
	– Tropical fruits (mango, pineapple, passion fruit)	Tropical fruits give a sweet and exotic flavor.
	– Stone fruits (peaches, cherries, plums)	Stone fruits provide a rich and summery taste.
	– Apple & Pear	These fruits offer a subtle, sweet flavor.
Herbs	– Mint	Mint gives a fresh and cooling effect.
	– Basil	Basil contributes a unique, aromatic touch.
	– Lavender	Lavender adds a floral and calming quality.
	– Rosemary	Rosemary introduces a woodsy, aromatic flavor.
	– Ginger	Fresh ginger adds a spicy and zesty kick.
Spices	– Cinnamon	Cinnamon adds warmth and is great in combination with apple.
	– Vanilla	Vanilla provides a sweet, creamy undertone.
	– Cloves	Cloves bring a deep, spicy warmth to kombucha.
	– Cardamom	Cardamom adds a sweet, aromatic flavor, often used in chai blends.
	– Star Anise	Star anise contributes a licorice-like, slightly sweet flavor.

Feel free to mix and match these add-ins to create unique kombucha flavors. It’s important to add these flavorings during the second fermentation process for the best infusion of flavors.

FAQs about Kombucha