How Much Kombucha Can You Drink in a Day and When?
How much kombucha should I drink?
Can I drink kombucha every day?
These are some of the questions I encounter almost every day, and if I may ask you, how much kombucha can you drink in a day? Well, if you equate it to water, you’ll realize that while some people don’t drink enough water, some follow the rule of at least 2 liters, while others go overboard, which may turn to be harmful.
Neither too little nor too much (even of the good stuff) is right for you. And so is kombucha. Too little or too much is not a place to be if you stand a chance to tap into its benefits. And h
ow much kombucha per day can be quite relative for different vital reasons.
- Are you a beginner?
If trying kombucha for the first time, the taste can be weird at first, but then it’s okay. And anyone that has been drinking kombucha for a long time can agree that the liking comes with time.
But more importantly, if you’re just getting started, you need to start low. Think of your system; how is your body going to react? Will your digestive system still be okay? Sensitive individuals may experience bloating and gastrointestinal disturbances, but with time as your body adjust, these symptoms disappear, and you can increase your intake.
- Is your kombucha home-brewed? Or store-bought?
Your home-brewed kombucha is quite different from the store-bought kombucha. By brewing your own, you know precisely the amount of sugar that goes in. This is especially important for individuals with diabetes that still want to enjoy the kombucha benefits.
And although a good part of the sugar used during brewing feeds up the yeast in your SCOBY, some commercially brewed kombucha have extra added sugar to enhance the taste. And no, they won’t write that on their packaging, but you can taste it. So if you have to take those, you can only take a small portion or not at all. Furthermore, too much sugar is generally not good for your health.
- For how long has your kombucha been sitting? Are you sensitive to alcohol?
Kombucha is a fermented drink, and like in any other fermentation process, alcohol will occur naturally. The longer it sits, the more the alcohol content.
This is especially common in home-brewed kombucha with studies showing that most home-brewed kombucha may contain up to 3% alcohol content, which can be too much for anyone trying to avoid alcohol.
Most commercially brewed kombucha, on the other hand, may contain traces of alcohol thanks to the regulatory bodies that hold these companies’ products accountable for any excess alcohol content.
- Do you love the kombucha taste?
Well, if your love for kombucha depends on how it tastes, then you might not have much of it, especially in the beginning. But focusing on the health benefits may get you through the loop and help you reach out for just enough for the day.
- Are you pregnant or breastfeeding?
How to drink kombucha during pregnancy is another question I often receive from my clients. One thing I always advise is to consider the fact that both the green tea and black tea used to make kombucha contains caffeine.
Caffeine is a stimulant that can cross the placenta into the bloodstream of the unborn baby, increasing the risk for miscarriage, preterm delivery, or an underweight baby. For these reasons, pregnant women should avoid any caffeinated drinks.
Another harmful content in kombucha during pregnancy and breastfeeding is alcohol. Alcohol occurs naturally during kombucha fermentation ranging from 0.5%-3%.
Just like caffeine, alcohol can pass from the mother through the placenta and into the unborn baby during pregnancy and through the breast milk during breastfeeding. This can result in miscarriage, premature birth, low birth weight, behavioral, physical, and intellectual disabilities. So you may simply want to avoid kombucha during this time.
Besides, kombucha is unpasteurized and may contain harmful bacteria if hygiene practices during fermentation were not well observed.
- Do you have any underlying medical conditions?
Though kombucha is safe for most individuals, it can pose a danger to those with a weakened immune system.
Since kombucha is unpasteurized and contains yeast and a mix of different bacteria, it may favor the growth of harmful bacteria.
In severe cases, kombucha may lead to liver complications and allergic reactions in some individuals.
- Do you have digestive issues?
Despite that kombucha contains probiotics and may improve gut health, it may worsen the symptoms since kombucha by itself can cause nausea, vomiting, and gastrointestinal symptoms in sensitive people.
All these questions can play a role in how to drink kombucha.
So, how much kombucha can you drink in a day?
Kombucha is a beverage with vast amounts of benefits, and considering all the possible variables, it all depends on where your body/digestion is right now.
But on average, a standard amount of 16 oz or 500 ml per day is recommended. Anything more than that can result in adverse effects.
Start with 2 oz per day. If no side effects then increase to 4 oz, Still if no side effects then increase to 8 oz to a maximum of 16 oz.
When to drink kombucha
Morning, noon, or night? Is there such a thing as the best time to drink kombucha? Does it make a difference?
Well, you can drink kombucha anytime throughout the day; however, you may want to give some considerations such as body sensitivities and when best do you stand a chance to reap the benefits fully.
Kombucha for better sleep
Both black and green tea used to make kombucha contains caffeine. And although the levels tend to go down with fermentation, there are still some traces left.
So in case, you’re sensitive to caffeine, you may want to avoid kombucha during the night as it may disrupt your sleep pattern.
Some people, mainly homebrewers may want their kombucha to sit longer to minimize the caffeine content as possible, but remember, the more it ferments, the more the alcohol content goes up.
Kombucha for weight lose
Drinking kombucha with or after meals has its own advantage, especially for individuals looking to lose weight.
The carbonation in kombucha may initiate early satiety with a feeling of fullness, which can help cut down the amount of food you eat, thus reducing your calorie intake, promoting weight loss.
Also, having kombucha 10-15 minutes before meals may curb your appetite preventing you from overeating, causing you to lose weight.
Kombucha for energy and improved gut health
If struggling with gut issues or you’re looking for that energetic start to your day, consider having your kombucha first thing in the morning on an empty stomach.
Kombucha contains some amount of caffeine, and caffeine increases the release of certain chemicals within the brain, such as adrenalin, which can increase your heart rate and blood flow throughout the body. It also signals your liver to release stored sugar into your bloodstream, giving you an energy boost.
Also, kombucha is high in B vitamins, and drinking it first thing in the morning provides that immediate boost, increasing your energy levels.
But take note that too much caffeine is not suitable for your health.
Having a healthy gut is essential for different reasons such as improved immune system, better mood, improved sleep, better digestion, improved heart health, and brain health.
So, if looking to boost your gut health, taking kombucha first thing in the morning can increase the gut surface area allowing the healthy live kombucha prebiotic to colonize your gut and offer the intended health benefits.
The best time of the day to drink kombucha
There’s no hard rule on the exact time to drink kombucha. In fact, you can enjoy your bottle throughout the day.
For different reasons, people may prefer to have their kombucha in the morning, before meals, after meals, or at any time of the day.
However, you may want to drink your kombucha first thing in the morning for extra benefits such as:
- It’s alkaline-forming – acidic on an empty stomach first thing in the morning helps the body be more alkaline.
- Improved bowel movements
- Increased metabolism
- Increased alertness
- Better digestion
Moderation is the key to a balanced and happy life. Drinking little amounts of kombucha may not offer you any benefits, while too much of it may result in harmful side effects.
So to ensure you are within a range of adequate consumption yet not too much to affect you negatively, you need first to evaluate your health status and preferences. Different individuals may be at different levels striking a difference in their intake and liking. Likewise, different individuals may decide to take kombucha at different times of the day; however, drinking your kombucha first thing in the morning creates room to experience more life-changing kombucha benefits.
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