Kombucha: origins, recipes and benefits

What is kombucha?

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

During fermentation, these micro-organisms transform some of the sugar into organic acids, carbon dioxide and aromatic compounds. The result is a naturally sparkling, slightly tangy and low-sugar drink.

The final flavour depends on several factors:

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

Today, kombucha comes in many flavoured varieties: fruit, spices, plants...

The origins of kombucha: an ancient drink

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

It is then thought to have travelled to Japan, then to Russia and Eastern Europe, through trade. The word “kombucha” itself is believed to have appeared much later — and despite appearances, it has no connection with kombu seaweed used in certain Japanese recipes.

Kombucha experienced its first resurgence of interest in Europe in the 20th century. Since the 2010s, it has become firmly established as a benchmark for functional drinks and natural wellbeing.

Nutritional composition of kombucha

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

This composition varies according to the tea chosen, the initial amount of sugar and the fermentation time.

The benefits of kombucha

A natural source of probiotics

This is the most frequently highlighted benefit: kombucha contains probiotics, living micro-organisms that contribute to the balance of the gut microbiota. A diverse microbiota plays a role in several bodily functions, including digestion and certain immune responses.

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

An antioxidant boost

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

An alternative to traditional fizzy drinks

Compared with industrial fizzy drinks, kombucha generally contains less sugar. Its lightly sparkling character makes it a good substitute for anyone wishing to reduce their consumption of overly sweet drinks.

One piece of advice, though: check the label before buying, as some commercial brands add sugar after fermentation.

More comfortable digestion

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

A refreshing and invigorating effect

Thanks to its low caffeine content and natural fermentation, kombucha often serves as a gentle energy drink — an alternative to energy drinks that are very high in stimulants.

How do you make homemade kombucha?

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

Ingredients needed

For around 1 litre of kombucha:

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

Step 1: prepare the sweetened tea

Heat the water, then leave the tea to infuse. Add the sugar and stir until fully dissolved. Then allow it to 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 (kombucha mother). Cover with a clean cloth secured with an elastic band: this allows gas exchange while preventing contamination.

Step 3: leave to ferment

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

Step 4: carry out a second fermentation (optional)

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

Which tea should you choose for kombucha?

Tea feeds the SCOBY and shapes the drink’s final flavour.

• Black tea: the classic choice, rich in nutrients, produces a robust SCOBY and a fuller-bodied kombucha.
• Green tea: a milder, lighter result, with slightly less caffeine.
• White tea: more subtle, but often requires longer fermentation.
• Black/green blend: a common option for balancing body and lightness.

Avoid teas flavoured with essential oils (Earl Grey, citrus fruits, etc.), herbal infusions without tea leaves (chamomile, mint, etc.) and overly oily teas, which can disrupt fermentation. It is best to choose a “pure” tea — black, green, white or oolong.

Our plain teas

What are the risks of kombucha?

A healthy drink does not mean a risk-free drink. Here is what you need to know.

Microbiological contamination

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

Sometimes high acidity

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

A residual presence of alcohol

Kombucha is generally presented as a non-alcoholic drink, but fermentation naturally produces a small amount of alcohol. Levels often remain below regulatory thresholds, but may vary depending on the production method.

Digestive effects in some people

Probiotics and fermentation can occasionally cause:

• bloating;
• gas;
• temporary digestive discomfort.

These effects are mainly experienced when first consuming it, or in cases of excess consumption.

At-risk populations

As a precaution, some people should seek advice from a healthcare professional before consuming it regularly:

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

Kombucha or kefir: what are the differences?

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

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

How do you choose a good kombucha?

Not all commercially available kombuchas are equal. To identify a quality product, look for:

• natural fermentation;
• a short ingredient list;
• a low level of added sugars;
• refrigerated storage, to preserve live cultures;
• organic ingredients, where possible.

Also check the amount of sugar per serving: some products are more like flavoured fizzy drinks than genuine artisan kombucha.