Kombucha: origin, recipes and benefits

What is kombucha?

Kombucha is born from the meeting between tea, sugar and a symbiotic culture of bacteria and yeast: the SCOBY (Symbiotic Culture Of Bacteria and Yeast).

During fermentation, these microorganisms transform part of the sugar into organic acids, carbon dioxide and aromatic compounds. The result: a naturally sparkling drink, slightly tangy and not very sweet.

The final taste depends on several parameters:

• the type of tea used (black, green or white);
• the duration of fermentation;
• the ingredients added during the second fermentation;
• ambient temperature.

Today we find kombucha in many flavored versions: fruits, spices, plants...

Origin of kombucha: an ancient drink

It is difficult to precisely date the appearance of kombucha. Most historians place it in the northeast of China, more than 2,000 years ago, where the drink was already renowned for its invigorating properties.

It would then have traveled to Japan, then to Russia and Eastern Europe, carried by trade. The word "kombucha" itself appears much later — and despite appearances, it has no connection to the kombu seaweed used in some Japanese recipes.

Kombucha experienced a first resurgence of interest in Europe in the 20th century. Since the 2010s, it has established itself as a lasting benchmark for functional drinks and natural well-being.

Nutritional composition of kombucha

Here are the main compounds found in kombucha, resulting from fermentation:

This composition varies depending on the tea chosen, the quantity of starting sugar and the duration of fermentation.

The benefits of kombucha

A natural source of probiotics

This is the argument most often put forward: kombucha contains probiotics, these living microorganisms which participate in the balance of the intestinal microbiota. However, a diverse microbiota plays a role in several functions of the body, notably digestion and certain immune responses.

Be careful, however: the concentration of probiotics can vary greatly from one kombucha to another.

A supply of antioxidants

Made from tea, kombucha naturally inherits the polyphenols from this drink. These compounds have antioxidant activity which helps fight oxidative stress linked to free radicals. Green tea is particularly rich in catechins; black tea provides other beneficial compounds.

An alternative to classic sodas

Compared to industrial soft drinks, kombucha generally contains less sugar. Its slightly sparkling side makes it a good substitute for those who want to reduce their consumption of overly sweet drinks.

A word of advice though: take a look at the label before buying, some commercial brands add sugar after fermentation.

More comfortable digestion

Many consumers notice a improved digestion after drinking kombucha regularly. This sensation comes from the probiotics and organic acids produced during fermentation. However, scientific studies on the subject remain limited, and the effects vary from one person to another.

A refreshing and toning effect

Thanks to its light caffeine content and natural fermentation, kombucha is often used as a mild energy drink — a alternative to energy drinks very high doses of stimulants.

How to make homemade kombucha?

Making kombucha at home is not complicated. You simply need to follow a few basic hygiene rules.

The necessary ingredients

For approximately 1 liter of kombucha:

• 1 liter of water;
• 5 to 8 g of tea;
• 70 to 100 g of sugar;
• 1 SCOBY (mother of kombucha)
• 100 ml of already fermented kombucha.

Step 1: prepare the sweet tea

Heat the water, then let the tea steep. Add the sugar and mix until completely dissolved. Then let cool completely before continuing.

Step 2: Add the SCOBY

Pour the cooled tea into a clean glass container, then add the starter kombucha and SCOBY (mother kombucha). Cover with a clean cloth held with an elastic band: this allows gas exchange while avoiding contamination.

Step 3: let it ferment

Place the container at room temperature, ideally between 20 and 28°C. Allow between 7 and 14 days of fermentation: the longer it lasts, the more acidic the drink becomes.

Step 4: carry out a second fermentation (optional)

You can add fruit pieces, ginger or spices before bottling the kombucha. After a few more days, the drink becomes more fizzy.

Which tea to choose for your kombucha?

The tea nourishes the SCOBY and shapes the final taste of the drink.

• Black tea : the classic, rich in nutrients, gives a solid SCOBY and a more robust kombucha.
• Green tea : softer and lighter result, with a little less caffeine.
• White tea : more subtle, but often requires longer fermentation.
• Black/green mix : a common option to balance body and lightness.

To avoid: teas flavored with essential oils (earl grey, citrus fruits...), herbal teas without tea (chamomile, mint...) and teas that are too oily, which can disrupt fermentation. It is better to choose “pure” tea — black, green, white or oolong.

Our natural teas

What are the dangers of kombucha?

Healthy drink does not mean risk-free drink. Here's what you need to know.

Microbiological contaminations

The main risk of homemade kombucha comes from insufficient hygiene during preparation. If the equipment is not properly cleaned, unwanted mold or bacteria can grow and make the beverage unsafe to drink.

Sometimes high acidity

Kombucha naturally contains several organic acids. Fermentation for too long can greatly accentuate this acidity, causing digestive discomfort in sensitive people.

A residual presence of alcohol

Kombucha is generally touted as a non-alcoholic drink, but fermentation naturally produces some alcohol. Rates often remain below regulatory thresholds, while being able to vary depending on the manufacturing method.

Digestive effects in some people

Probiotics and fermentation can occasionally cause:

• bloating;
• gases;
• temporary digestive discomfort.

These effects appear especially during the first consumptions, or in case of excess.

Populations at risk

As a precaution, some people should seek the advice of a health professional before consuming it regularly:

• immunocompromised people;
• pregnant women;
• people suffering from severe digestive disorders;
• people with certain specific pathologies.

Kombucha or kefir: what are the differences?

Kombucha is often compared to kefir, another well-known fermented beverage.

Both drinks have interesting nutritional profiles, but very distinct flavors.

How to choose a good kombucha?

Not all commercial kombuchas are created equal. To find a quality product, choose:

• natural fermentation;
• a short ingredient list;
• a low level of added sugars;
• cool storage, to preserve living cultures;
• organic ingredients wherever possible.

Also remember to check the amount of sugar per serving: some products are more like a flavored soda than a real artisanal kombucha.