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Benefits of Kombucha

Kombucha is a fermented drink, made with bacteria and yeast, sweetened black or green tea, and commonly consumed for its health benefits. The benefits of Kombucha include better gut health, inflammation reduction, disease prevention, immune support, improved blood sugar control, and more!

Benefits of Kombucha

Benefits of Kombucha

Supports Gut Health

Because of its high levels of beneficial acids, probiotics, amino acids, and enzymes, kombucha supports digestion!

Reduces Inflammation

Eating gut-friendly foods (like Kombucha) may help decrease inflammation in the intestinal tract. Kombucha is not a cure-all, however, it may complement your healthy diet, lifestyle, and medication regimen; because the teas that are used to make kombucha contain polyphenols, which are antioxidants that can lessen inflammation in the body.

Aids in Disease Prevention

Drinking kombucha tea can be beneficial for many infections and diseases because of its detoxification, anti-oxidation, and energizing properties.

Kombucha contains a collection of powerful antioxidants that can help to detoxify the body and shield against disease.

These antioxidants can aid in reducing inflammation, which can help protect against many chronic conditions such as heart disease, diabetes, and even cancer.

Strengthens the Immune System

Optimal gut health is the key to a strong immune system, and the fermenting bacteria in kombucha can boost immunity, due to the good bacteria it provides.

May Improve Mental Function / Depression treatment

Kombucha is good for the MIND! Kombucha provides B vitamins, which are recognized to increase energy levels and improve mental well-being. Additionally, it’s high in probiotics, which are a form of beneficial bacteria that are believed to play a vital role in mental health.

Depression can also cause insomnia, low energy, and poor concentration, however, kombucha might help in boosting your mood by increasing the production of those feel-good hormones, such as serotonin.

Benefits of Kombucha

May Lower Blood Sugar

Not all Kombucha is created equally – GO FIGURE- so consuming a low-sugar variety (or making your own) could be beneficial. Because of the antioxidants in Kombucha, it has been shown to lessen diabetes symptoms and it may also help support the function of the liver and kidney too.

a great alternative / May Help Maintain Healthy Weight

Kombucha is a great alternative to soda, juices, and even alcohol. Fewer calories, less sugar, and A LOT of health benefits. Kombucha was a great alternative to my sprite addiction and is also a great alternative to Hard Ciders!

Promotes liver + Heart health

Due to its potential ability to detoxify the body, Kombucha may support liver health too by reducing liver toxicity! Kombucha, especially when made with green tea, appears to have antioxidants that affect your liver. Kombucha can also help lower triglyceride levels and regulate cholesterol naturally.

There are so many more Benefits of Kombucha, but you get the idea – Put down the Coca-Cola and DRINK MORE KOMBUCHA!

How to Make Kombucha

Benefits of Kombucha

What you need to make Kombucha

Benefits of Kombucha

A Kombucha Organic Essential Starter Kit / (Large Glass Jar + SCOBY) (which you can get from the Kombucha-making community if you have any local friends brewing kombucha, a health food store, or online!

Black or Green, or Both


Breathable cloth and rubber band (Often included in Kombucha Starter Kit)

Flip-top bottles 16oz or 33oz

Kombucha Brewing Recipe:

How to Make Kombucha

Kombucha is pretty easy to make right at home! This recipe makes a gallon but you can lesson the amount or double if you'd like.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Keyword: Fermented Drinks, Fermented Foods, gluten-free, Gut-Health, Kombucha, Probiotics, Vegan, Vegetarian
Servings: 10


  • 1 Large Glass Jar / Brewing Vessel


  • 1 SCOBY with 2 cups of starter fluid Obtain from a friend who makes Kombucha, a health food store, or online!
  • 1 Gallon Cool Water (Chlorine-Free)
  • 2 Tbsp Loose-leaf Green or Black Tea (Or a mix of both) or 4-6 tea bags
  • 1 cup Organic Sugar


  • Make sure you have obtained a SCOBY from your health food store, a friend, or online – this is a great starter kit – Kombucha Organic Essential Starter Kit
  • Heat 1 quart of the water to just below boiling.
  • Combine the tea (Black, Green, or Both) and hot water in a pot/separate bowl + Let steep for 5 to 15 minutes, then strain the tea leaves.
  • In the brewing vessel, Add the sugar and hot water, and stir until completely dissolved.
  • Pour the remaining 3 quarts of cool water into the brewing vessel
  • Make sure the temp is below 100°F before adding the SCOBY (if not, just set aside)
  • With clean hands, add SCOBY to the brewing vessel, + Pour the starter liquid on top of the SCOBY
  • Cover the vessel with breathable cloth, secured with a rubber band
  • Set it in a warm location (ideally 75-85°F [24-29°C]), out of direct sunlight
  • Send good vibes, It is a culture of living organisms and responds to energy, (positive and negative.)
  • Allow the sweet tea to ferment for 7 to 21 days; once the brew reaches the flavor you like, it is ready to harvest.
  • Bottle (I use flip-top bottles 8oz or 16oz) + flavor (video below), let second ferment for 3-5 days and then place in the fridge to enjoy chilled. (Be Careful when opening the bottles, as they will be carbonated, and sometimes explode!)
  • Repeat steps to keep a continual brew going and to have Kombucha on stock all day, every day!!


I do a continuous brew, so when bottling/flavoring for second ferment, collect 2 cups of starter liquid for the next batch from the top of the brew, remove the SCOBY (with clean hands), + and place into a clean bowl. – If you wish to do a continual brew – and then you repeat all those steps above! 

How to brew 1 gallon of Kombucha Visit my website for more recipes or pinterest @healthylivintravelers for full recipe. #Kombucha #HomeBrew #HealthyLivin #HealthyRecipes #Fermentation #TheArtOfFermentations #FermentedFoods #GutHealth #Probiotics

♬ original sound – Alyx | Wellness & Travel

If you’re pregnant, take medication, or have an existing medical condition, speak with your doctor to make sure kombucha is safe for you!

Flavoring Kombucha

Flavoring kombucha is my favorite part!! It’s a way to get creative!

You can flavor your Kombucha with:

  • Fresh Fruit
  • Fresh Vegetables
  • Fresh Herbs
  • Fruit Juices

If you use fruit juice, make sure it is 100% fruit juice, with no added sugar or artificial flavorings/colors. And if using fresh produce or herbs, try to choose organic!

I love being able to use the fruit and herbs that I grow in my own garden!

Flavoring Ideas:

Fresh Ginger, Turmeric + Vanilla Extract are all great additions to flavoring kombucha!

  • Strawberry + Lemon Balm
  • Watermelon + Lavendar Flower
  • Blueberry + Ginger
  • Vanilla + Blackberry
  • Strawberry + Ginger
  • Mixed Berry (Blueberries, Strawberries, Raspberries, + Blackberries)
  • Orange Dreamsicle (Orange, Turmeric, Ginger, Vanilla)
  • Wild Berry + Herbs (Blueberries, Strawberries, Raspberries, + Blackberries, Lemon Balm, Basil, Lavender)
    *** Mango, Pineapple, Grapefruit + apple are also great fruits to use! + you can use spices too!

Place fresh fruit + herbs in a blender & pulse/chop the fruit – if you puree it, sometimes it’s harder to swift out at the end! OR if you have a juicer, juice the fruit!

Add to flip-top bottles, as much as you would like – there’s no hard and fast rule when it comes to adding fruit juice to kombucha, so you might need to take some time to experiment with your juice to kombucha ratio to find the perfect blend for you.

Benefits of Kombucha

Part 2: FLAVORING KOMBUCHA!!! My favorite part! I used a lot of fresh herbs and fruit from our own garden! You can find more info by visiting my website! Feel free to ask any questions! Check out video 1 on how to make your first batch of kombucha! #kombucha #BrewKombucha #BrewAtHome #KombuchaBenefits #booch #BrewTheBooch #HomeBrew

♬ Clouds – Kayne

What to look for when purchasing Kombucha

Not all kombucha is created equal. Some brands are high in sugar, some brands add natural flavors and other artificial ingredients. Here’s what to look for when choosing a kombucha that supports your health:

  • Choose one with 100% natural ingredients, avoid ones that say natural flavoring
  • Choose one with less than 9 grams of sugar
  • Choose glass bottles – I think all Kombucha is sold in glass bottles!
Benefits of Kombucha

Favorite Kombucha Brands

Some of my favorite brands include GT’s Kombucha, Brew Dr, Flying Ambers Hard Kombucha, Unity Vibration Kombucha Beer, and I will probably add a few more to this list – I often treat myself if I find a good one when traveling!

For More Healthy Livin Recipes

Find more paleo, gluten-free, vegetarian, and vegan-friendly recipes here, or check out our Pinterest for more recipes, travel, and yoga content here!

For More Inspiration

For More Inspiration

Health Coach Ally

I spent 5 weeks on a spiritual journey with my husband and immersed myself in the age-old traditions and rituals of yoga on Koh Phangan island in the Gulf of Thailand. Focusing on Hatha and Vinyasa Yoga. Completing my 200-Hr Yoga Teacher Training. Learn more about my experience here

I then received my Integrative Nutrition Health coach training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals. Learn more about my training

Learn More About Me Here

Yoga inspires me to live more mindfully in the present moment. It has taught me to be stronger, more flexible, fearless, and open, both mentally and physically, on and off the mat. Practicing various yoga techniques has helped me connect deeper with the body, mind, breath, and soul.

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