Kombucha is a fizzy, tangy, beverage that has gained the attention of everyone lately. Although it seems new to the scene, it has actually been around for thousands of years! So, is kombucha gluten-free?
Yes. Kombucha is gluten-free. It doesn’t have any wheat, rye, or barley. It also does not have any added starches and is composed of tea, sugar, and different types of yeast and bacteria (SCOBY). In fact, it may actually benefit those with a gluten-sensitivity and other digestive disorders.
People enjoy drinking kombucha for its unique taste, antimicrobial properties, and to improve gut health. If you are new to the kombucha phenomenon, you may question the ingredients in kombucha. This is especially true if you have gluten sensitivity or celiac disease. In this article, we’ll explore the health benefits of kombucha, its nutrition facts, and compare a few of the most popular kombucha brands.
Contents
Is Kombucha Good for You?
While there aren’t enough human studies to date on the benefits of kombucha, you shouldn’t count out its health benefits just yet.
Since its made from tea, you will get many beneficial compounds found in tea, like antioxidants and polyphenols. Plus, you may get the ‘good for you’ benefits associated with consuming fermented foods.
Fermented foods have probiotic properties and may promote healthy digestion and improve gut health. Since the gut houses up to 80% of our immune cells, kombucha could boost our immune system. However, we cannot be sure what the health benefits associated with kombucha intake are until more studies are complete.
Thankfully, there are studies in progress to verify health claims that have been associated with kombucha.
Kombucha Nutrition Facts
Although there are many brands of kombucha on the market, most pure, organic kombucha will have similar nutrient analyses.
Here’s a look at nutritional facts for an 8 oz glass of kombucha:
- Calories-35
- Fat-0
- Sodium-0
- Total Carbohydrates-6
- Added Sugar-6
- Protein-0
If you notice, kombucha is pretty low in calories. If you are looking for a low-calorie beverage, be sure to read all Nutrition Facts labels carefully. Some products may have more added sugar or other additives and pack in over 100 calories per serving.
However, many products do contain added sugar. This is because sugar is required for
According to the American Heart Association, you should limit added sugars to less than 6 teaspoons, or 25 grams a day for women, and 9 teaspoons, or 36 grams for men.
As you can see, this can quickly add up, especially since some bottles of kombucha come in 16 oz jars and could contain upwards of 12 grams of added sugar to account for half of your daily allowance.
In addition to powerful antioxidants, Kombucha also contains the following vitamins:
- Niacin
- Folate
- B6
- B12
- Riboflavin
- Thiamine
- Vitamin C
Kombucha also contains acetic acid similar to apple cider vinegar which may help fight off pathogens and balance gut bacteria.
It also has lactic acid may function as a probiotic. Probiotics can help with digestion, weight loss, and inflammation.
Since Kombucha is derived from tea, it may also contain small amounts of caffeine.
Is Kombucha Alcohol?
The short answer is yes. Kombucha does have alcohol. However, most of the products you see in stores do not contain enough alcohol to be labeled as such. All fermented foods contain some alcohol as it is a byproduct of the fermentation process.
To be sold commercially without being labeled as an alcoholic beverage, a product must have less than .5% alcohol.
To be on the safe side, some healthcare providers still discourage kombucha intake in pregnant women and children.
Is Kombucha Good For Celiac Disease?
Most kombucha products are 100% gluten-free, making them safe for individuals with celiac disease.
There aren’t any studies to show a direct relationship between kombucha and celiac disease, but may be beneficial.
The probiotics found in kombucha may boost your immune function and promote healthy digestion for those with celiac and other digestive issues.
Those with celiac disease are also at a high risk of deficiency in nutrients such as B12 that can be found in kombucha.
Kombucha Tea Side Effects
Although kombucha is good for you, you may have unwanted side effects if you drink too much.
If you’re drinking too much higher-calorie kombucha, it could lead to unwanted weight gain.
While drinking normal amounts may improve digestion, the opposite is true if you drink too much. Kombucha is carbonated, and some brands are high in sugar which can lead to bloating and an upset stomach if you overdo it.
Kombucha is unpasteurized and may contain caffeine and alcohol. For this reason, healthcare providers typically tell pregnant women, children, and those with a compromised
Overdoing it may also lead to diarrhea, headaches, and lactic acidosis.
Nutrition by brand
Though there are countless brands of Kombucha on the market today, most of them have similar ingredients. Today, we will look at six of the best-selling kombucha brands on the market and compare their nutrition labels.
Health-Ade Organic Ginger Lemon Kombucha 16 Fl Oz
Ingredients:
- Filtered water
- Kombucha culture
- Organic black tea
- Organic green tea
- Organic evaporated cane juice
- Cold-pressed organic ginger juice
- Cold-pressed organic lemon juice
- Bacilius Coagulans MTCC 5856
Nutrition facts:
- Calories- 70
- Fat- 0g
- Sodium- 0mg
- Total Carbohydrates- 14g
- Added Sugar- 13g
- Protein- 0g
Additional product information:
- No artificial flavors
- No sweeteners
- Gluten-free
- Certified organic
- Non-GMO
- Vegan
- Kosher
Remedy Raw Organic Sugar-Free Ginger Lemon Kombucha 20 Fl Oz
Ingredients:
- Certified organic raw kombucha (pure water, wild kombucha culture, organic black tea, organic green tea)
- Organic ginger
- Organic erythritol
- Organic lemon
- Organic stevia (all-natural sweetener)
Nutrition facts:
- Calories-50
- Fat- 0g
- Sodium- 0mg
- Total Carbohydrates-13g
- Added Sugar- 13g
- Protein- 0g
Additional product information:
- No sugar added
- Made in small batches
- I quit sugar recommended
Brew Dr. Kombucha Ginger Turmeric 14 fl oz
Ingredients:
- Brewed tea water
- Organic green tea
- Organic turmeric root
- Organic long pepper
- Organic cane sugar
- Organic ginger juice
- Live kombucha culture (yeast, bacteria)
- Ginger extract
- Organic turmeric juice
Nutrition facts:
- Calories- 50
- Fat- 0
- Sodium- 0
- Total Carbohydrates- 12
- Added Sugar- 10
- Protein- 0
Additional product information:
- Non- GMO
- USDA Certified Organic
- Certified Gluten-Free
- Kosher
KÖE Organic Kombucha Can Mango 12 Fl Oz
Ingredients:
- Purified sparkling water
- Kombucha with organic ingredients (water, sugar, active culture, black tea)
Organic mango puree - Organic sugar
- Organic lime juice concentrate
- Lactospore probiotic
- Ascorbic acid
- Citric acid
- Organic mango flavor
- Organic green tea extract
- Organic green coffee bean extract
Nutrition facts:
- Calories- 35
- Fat- 0g
- Sodium- 10mg
- Total Carbohydrates- 16g
- Added Sugar- 8g
- Protein- 0g
- Caffeine- 15mg
Additional product information:
- Non- GMO
- USDA Certified Organic
- Certified Gluten-Free
- Kosher
- Vegan
GT’s Organic & Raw Synergy Lemonade Kombucha 16 Fl. Oz.
Ingredients:
- GT’s Kombucha (organic kombucha culture, organic black tea, organic green tea, organic kiwi juice)
- Organic lemon juice
- Lactobacillus Bacterium
- Bacillus coagulans GBI-30 6086
Nutrition facts:
- Calories- 50
- Fat- 0g
- Sodium- 0mg
- Total Carbohydrates- 12g
- Added Sugar- 0g
- Protein- 0g
Additional product information:
- Non- GMO
- USDA Certified Organic
- Certified Gluten-Free
- Kosher
- Vegan
Final Thoughts
Although most brands of Kombucha are completely fine for those with celiac disease, I suggest choosing one that is certified gluten-free to be on the safe side.
As displayed in the nutrient comparison between brands, the overall nutrient profile of kombucha is the same. The key difference to finding a healthier kombucha product looking at the added sugar content. To promote optimal health and stay below the daily sugar recommendation, consider choosing a brand without added sugars.
Related Questions
Is Kombucha Keto?
It depends! Sugar is a key component in the fermentation process of kombucha. Thankfully, most of the sugar is broken down during this process. If you select a brand that uses a small amount of sugar, most, if not all, of it will be broken down during its fermentation. Even if a product is labeled keto-friendly, be sure to thoroughly read the label and choose a kombucha brand with a lower sugar and carb content. As long as you choose a product that fits well within your daily range, you should be able to enjoy a kombucha beverage.
What is Kombucha SCOBY?
SCOBY stands for symbiotic culture of bacteria and yeast. As the acronym suggests, it is made by fermenting bacteria and yeast together. It’s an absolute necessity in the fermentation process of kombucha.
Does Kombucha Help You Digest Carbs?
It may help you control your blood sugar levels. However, more human studies are needed. One animal study on rats with diabetes found that kombucha slowed the digestion of carbohydrates. Kombucha made from green tea may be especially helpful for blood sugar regulation as green tea is known for its blood-lowering side effects.