Why Kombucha Is Good For Your Gut
Thursday, January 2, 2020
While some health food fads come and go, it looks like the kombucha craze is here to stay. Its easy to see why. Not only is the bubbly fermented beverage good for you, but it also tastes pretty good as well. The success of kombucha has sparked interest in other fermented foods. Yogurt, kefir, miso, sauerkraut and even kimchi, a traditional Korean cuisine featuring fermented vegetables, have seen a surge in popularity across the country over the last couple years. Family Nurse Practitioner Bianca Braxton, Primary Care Noble, says fermented foods are a great addition to any diet.
What I love about kombucha and other fermented foods is they give our bodies some good bacteria, said Braxton. Processed foods and medications can take away good bacteria. Fermented foods put it back.
Kombucha Side Effects: The Healing Crisis
It is very common to wonder about Kombucha Tea side effects, especially because our diets often lack fermented foods or probiotics. Introducing probiotics, new types of nutrition and cleansing is sure to bring benefits and side effects.
The good news is, those who drink Kombucha say that Kombucha adverse effects are temporary while the benefits of Kombucha increase over time.
Thats because any side effects of Kombucha come from the bodys own toxins, not the Kombucha, which is simply helping you rid yourself of these built up toxins from past foods, pollution, stresses and other behaviors.
Lets delve further into Kombucha side effects by exploring this usually misguided claim: ever heard someone say Im allergic to Kombucha? I suppose its possible to be allergic to Kombucha, if you are allergic to tea for example.
Beyond that main ingredient* however, the concept of being allergic to Kombucha does not exist, IMO. The adverse effects of Kombucha those people have experienced upon first starting to consume it is almost definitely called a Healing Crisis, and though it can be scary at first, this is the first wonderful step toward feeling better.
Ever heard the phrase, Its going to get worse before it gets better? Well, in some cases, thats true. In the case of Kombucha, what might cause a reaction is not the drink itself but the initial effects it is having in your system. Let me explain.
- muscle cramps or pain
Is The Dark Side To Kombucha Shadowing You
Have you been using kombucha more than you should? Maybe you experience bloat, headaches or feeling off after drinking it even if you barely touch the stuff. If thats the case, it may be time for you to dive deeper into whats going on in that glorious gut of yours.
SIBO and Candida may be making your symptoms worse. Check into the gut health labs I recommend to get a clear idea of where youre starting.
If youve had gut labs completed recently and youre ready to improve your results, my Gut Rebuilding® Program can help. Take action to reduce or eliminate your bloating, gas, indigestion, IBS, constipation, diarrhea, fatigue, anxiety, and other gut-related symptoms.
Learn more about my 8-week program that includes live coaching and the support of other students actively healing at their own pace in the Gut Rebuilding® Facebook community when you attend my free webinar.
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How To Reduce Kombucha Side Effects: Strategies To Consider
If youre experiencing unwanted side effects from kombucha, there may be some ways in which you can mitigate them. Possible ways to mitigate side effects of kombucha include: reducing total intake, supplementing, consuming with food, switch to a different brand of kombucha, and/or gradually titrate your intake upwards. Prior to implementing any of these mitigation strategies , verify safety and speculative efficacy with a medical professional. Effectiveness of these mitigation strategies will likely be subject to individual variation.
Can I Take Or Eat Something To Increase The Good Probiotics In My Body
You can increase the amount of good microbes in your body through foods, drinks and supplements. You may already have certain foods in your daily diet that contain probiotics. Fermented foods in particular are home to a host of good bacteria that benefit your body. There are also fermented drinks like kombucha or kefir that introduce extra probiotics into your diet.
Apart from food, you can add probiotics to your diet through dietary supplements. These arent drugs, so they do not need to be approved by the Federal Drug Administration . Its important that you always talk to your healthcare provider before starting any kind of supplement or major change to your diet.
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Kombucha For Ibs: Probiotics And Fermented Foods
Although kombucha is often referred to as a probiotic, that isnt totally accurate. Probiotics are specific types of bacteria that provide us with benefits when taken in certain doses however, with fermented foods we dont always know what or how much specific bacteria is in it or what the benefits are. This is where classifying fermented foods as probiotics can get tricky. If the words raw, fermented, or contains active cultures are printed on the beverage label, then thats a good indication that it contains good bacteria for your digestion. This is a common question we see a lot, so weve created a class all about probiotics and fermented foods for digestive health in our CLAIRITY program.
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Variables That Influence Kombucha Side Effects
If you have read my article about kombucha health benefits, you may remember that you should not drink more than 12 ounces of kombucha per day. Logically, if you exceed the recommended amount, you may experience some side effects. Also some people dont feel well when drink kombucha on an empty stomach.
To make kombucha can be very tricky as well, especially if you dont have much experience with making fermented drinks. If kombucha gets too fermented, it can give you serious health problems. So, if you are not sure how to make it, you should buy it at the supermarket. Again, kombucha beverages in the stores can have different ingredients or different amount of one ingredient. For instance, one kombucha may have more alcohol or sugar than the other.
The same way you get jittery because of too much coffee, green tea, or sugar you can feel that when drinking too much kombucha. And the most important, if you have certain health conditions or you take medications you need to check out with your doctor whether you should drink kombucha or not.
In the meantime, you can check this ultimate list of kombucha side effects with detailed explanations when they can occur.
May Lead To Excess Calorie Consumption
There are many different kinds of kombucha available to consumers.
While some are low in calories, others can have up to 120 calories per bottle .
Sipping an occasional kombucha drink wont hurt your waistline, but drinking kombucha daily may contribute to excess calorie consumption, which can lead to weight gain.
People who frequently drink beverages high in calories are more likely to be overweight or obese than those who dont .
This is because liquid calories are much easier to consume and less filling than calories from solid foods.
Plus, calorie-laden beverages often take the place of more filling, nutritious snacks that can help you feel fuller for longer.
For example, a healthy snack of a slice of Ezekiel toast topped with a hard-boiled egg and 1/4 of an avocado has the same calories as two 120-calorie kombucha drinks .
Summary Some kombucha brands are high in calories. Consuming too many high-calorie drinks can contribute to weight gain and may take the place of nutritious foods.
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The Types Of Food Patients Recovering From Diarrhea Must Avoid
While patients recover from diarrhea, the urge to consume heavy meals may be present. Nonetheless, steps must be taken to avoid certain food items that can upset the stomach and trigger another attack of diarrhea. Food items and beverages to avoid include:
- Spicy food
- Fried, fatty and greasy food
- Milk and dairy products
- Pineapples, cherries, seeded berries, figs, currants, and grapes
- Processed food
- Raw vegetables including onions and corn
- Pork and veal
What Are The Negative Effects Of Kombucha
Kombuchas probiotics can come with a downside. Thats because some brands of the drink are unpasteurized and thus, you may end up with a seriously upset stomach, says Keri Gans, R.D., author of The Small Change Diet. Or worse: “Without pasteurization, you run the risk of harmful microorganisms taking over and causing serious problems, including food poisoning,” says Ryan Andrews, R.D., a fitness and nutrition coach with Precision Nutrition.
But in order to reap kombuchas probiotic benefits, the drink likely needs to be unpasteurized. “Pasteurization kills off both harmful and helpful bacteria, so any potential beneficial probiotics would be gone as well,” Andrews explains.
Probiotics are a key part of a healthy diet, Neola says. And if you want to get them from kombucha, thats fine. But if youre going to drink the raw version, make sure to buy your kombucha from a reputable company, Gans says.
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Does Kombucha Give You Diarrhea
Cases where kombucha has caused diarrhea are very rare. This is not something you should be worried about.
However, if you do find yourself with an upset stomach, there may be a few reasons why
1.You drank too much
If you are new to drinking kombucha, you dont want to drink an entire bottle. Its best to ease yourself into it for a few days. Try drinking 2 oz. a day until your stomach issues subside. Depending on the condition of your stomach, drinking an entire bottle of kombucha can be a shock to the system.
After a while, you can move up to the regular dose of 8 oz. or more daily. I dont recommend drinking over 16 oz a day.
2. Kombucha Contains Caffeine
Caffinated drinks have laxitative potential. Even small amounts of caffeine have been known to cause diarrhea is rare cases. If youre sensitive to caffeine, be aware that kombucha contains between 8 -40 mg of caffeine per 8 oz.
Considering that the average coffee has over 100 mg of caffeine per 8 oz. you should be fine drinking kombucha
3. Youre taking antibiotics
Some researchers suggest that antibiotics can cause a yeast overgrowth in the digestive tract. This can be particularly noticeable if you are drinking kombucha while taking your antibiotics.
As you know, kombucha is full of healthy yeast, making yeast overgrowth a possible cause of antibiotic-associated diarrhea.
Kombucha At Meal Time
Drinking kombucha with or after a meal is thought to aid digestion. The carbonation of kombucha may also make you feel more full, which can be useful if your goal is weight loss.
Traditional ayurvedic medicine says that consuming sour/acidic foods and drinks before a meal can also aid in weight loss, though we couldnt find scientifically supported research to substantiate this.
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Drinking Too Much Kombucha May Upset Your Stomach
Even though kombucha might promote gut health and improve conditions like constipation and hemorrhoids, too much of any good thing can be bad, per the aforementioned Journal of Chemistry review.
For that matter, drinking a large amount of kombucha may cause nausea and diarrhea.
Kombucha is acidic, so its possible for the drink to trigger nausea in those who are sensitive to acidic drinks.
Also keep in mind that kombucha contains sugar. According to a small past study, eating too much sugar and too many sweeteners can lead to diarrhea or watery stools. If your body isnt used to probiotics, consuming too many too quickly can lead to similar symptoms.
Who Shouldnt Drink Kombucha
Be mindful that while kombucha might be beneficial for some people in moderate amounts, certain people should avoid it.
To be clear, there havent been any large-scale studies examining the effects of kombucha in pregnancy or while breastfeeding, and a definitive recommendation has not been reached, says Casey Seiden, RD, CDE, who is based in New York City. Some pregnant women might choose to avoid kombucha because theres a small amount of alcohol from the fermentation process. Others may consult their doctor and find its safe to drink during pregnancy.
Pregnant women are advised to not consume any alcohol-containing beverages however, given the very small amount present, drinking kombucha is seen as a personal choice, with the guidance of your doctor, during pregnancy, explains Seiden. For this same reason, registered dietitians dont recommend that children drink kombucha.
Because of the acidic nature of the beverage, those who have liver or kidney disease should also avoid kombucha. Additionally, people who have a compromised immune system, such as the elderly and those with HIV or cancer should avoid kombucha, warns Seiden. This beverage is unpasteurized, so it could lead to food poisoninglike illness, she continues.
To err on the side of caution, you may also choose to avoid this beverage if you have an alcohol dependency.
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Probiotics For Your Gut
Many of us struggle with gut and digestive issues. Our diets are full of more and more processed foods, which mess with our microbiome as the powerful bacteria can’t process unnatural foods in the wrong ratios very well.
Drinking and eating fermented foods helps to replenish this sensitive yet healthy bacterial ecosystem in our bellies to balance digestion and grab more nutrients from the foods we eat.
Are There Kombucha Dangers
Kombucha is typically fermented black tea, although the fizzy drink can be made with green tea or oolong tea, according to Food Source Information at the Colorado Integrated Food Safety Center of Excellence. Any kombucha risks may be infection-related, resulting from poor hygiene during production, according to FSI.
Kombucha allergy issues seem to be another complication from drinking the fizzy beverage, according to the Mayo Clinic. The Mayo Clinic states that most reports of adverse effects involve stomach upset, infections and allergic reactions.
This tea drink is often made in home kitchens, according to FSI. Ingredients will vary, as will adverse health reactions. Adverse health reactions are rare, FSI states, but the starter liquid used to make kombucha, which contains yeast, can become contaminated with wild yeast, bacteria or toxic mold.
The best way to avoid contamination is to practice good hygiene, FSI reports. This means keeping hands and all equipment sanitary. Also, use food-safe fermentation vessels and cover the fermentation vessel tightly with a clean, fine-weave cloth to prevent contaminantion.
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Helps You Stay Hydrated
Staying hydrated is crucial for several aspects of your health, including digestion.
In fact, dehydration is a common cause of constipation. Thats because fluid ensures that food and stools are able to pass through the digestive tract efficiently. Fluid also improves stool consistency, making it easier to pass .
Drinking plenty of fluids, such as kombucha, is a great way to stay hydrated to prevent constipation.
Although fluid needs vary depending on your age, sex, size, and health status, the U.S. National Academy of Medicine recommends that most adult men and women drink at least 125 and 91 ounces , respectively, per day .
While you shouldnt depend entirely on kombucha to meet your fluid needs, it can certainly help keep enough fluids in your body to support regularity.
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Do You Drink The Bottom Of Kombucha
The bottle of kombucha can look a little strange or downright gross to some drinking kombucha for the first time – brown stringy goo floats and settles in the bottom of the bottle, but this is a good thing! Those bits are yeast and beneficial to drink.
If you can’t stand the thought of stomaching the yeast, use a strainer to remove them from your glass first.
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Reap All The Kombucha Benefits With None Of The Buzzkills
While kombucha is not a magical drink with wizardly powers, if drank in moderation this yummy concoction can provide health benefits like increasing your bacterial diversity, which helps prevent chronic disease.
The key to reaping the benefits of kombucha without the negative repercussions is to be aware of how often youre drinking it and how it makes you feel.
In general, I recommend drinking kombucha no more than twice a week.
Kombucha Is Rich In Necessary Probiotics
“When we are talking about the health benefits surrounding kombucha, we are really talking about the health benefits of probiotics,” Keri Gans, RDN, nutritionist, and author of “The Small Change Diet“, told INSIDER. “Its the probiotics that really make this beverage a healthy one.”
Gans says that there are good bacteria and bad bacteria inside our gut. Probiotics tend to fit in the good bacteria category, she explained, as they are shown to have positive health benefits on our digestive system.
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