Kombucha: Benefits, Risks, and What You Need to Know Before You Drink It

When you hear kombucha, a fizzy, slightly sour fermented tea drink made with sugar, tea, and a symbiotic culture of bacteria and yeast. Also known as Kombucha mushroom, it's become a staple in health food stores and coffee shops alike. But behind the trendy labels and Instagram posts, there’s real science—and real risks. Kombucha isn’t just tea with bubbles. It’s a living fermentation, and what’s in your bottle can vary wildly depending on how it was made.

Most commercial kombucha contains probiotics, live microorganisms that may support digestive health, but the number and strains aren’t regulated. Some brands boast billions of CFUs; others have barely any. The sugar content, often hidden under terms like "organic cane sugar" or "fruit juice" can be surprisingly high—sometimes as much as 12 grams per serving. That’s nearly three teaspoons. And while some people drink it for gut health, the idea that kombucha fixes digestion isn’t backed by strong human studies, the fermented nature does mean it contains organic acids and trace B vitamins that may help with energy and detox pathways.

But here’s what most people don’t talk about: homemade kombucha can turn dangerous if not made properly. Contaminated batches have led to cases of acidosis, liver damage, and even allergic reactions. Even store-bought versions aren’t always safe for people with weakened immune systems, pregnant women, or those on certain medications. If you’re taking antidepressants, blood pressure drugs, or insulin, kombucha’s small alcohol content and active compounds could interfere. And if you’ve ever had a reaction to yeast or mold, you might want to skip it entirely.

There’s no magic here. Kombucha isn’t a cure-all, and it’s not a substitute for real nutrition. But if you enjoy the taste and your body reacts well, a small glass a few times a week is probably fine. Just read the label. Look for low sugar, no added flavors, and brands that list live cultures. And if you’re making it at home, sterilize everything. Seriously.

Below, you’ll find real advice from pharmacists and health experts on how kombucha fits into broader health patterns—what it can do, what it can’t, and who should stay away. No hype. Just facts.