Fizzy, tasty, and full of good bacteria, kombucha is making a big splash in the health world. Surprisingly, it’s not a new fad – people have been making and enjoying kombucha for more than 2,000 years. Recently, it’s become popular because it’s unique, might have health benefits, and is easy to make at home. Now, the big question is: can drinking kombucha help you lose weight? We talked to a nutrition expert to find out if kombucha is as good for weight loss as some people claim.


Kombucha is a special drink that’s made from four things: tea, bacteria, yeast, and sugar. To make it healthier, you need to give these ingredients some time to do their thing. First, tea is used to start the drink, and then sugar, bacteria, and yeast are added. The bacteria and yeast eat up the sugar, which helps in the fermentation process, creating something called a SCOBY (symbiotic culture of bacteria and yeast). This SCOBY looks like a flat, spongy pancake or mushroom and usually floats at the top of the liquid.

After a few days or even up to a month, the tea turns into kombucha and is ready to drink. The longer it sits, the less sugar it has, and it might taste a bit more vinegary. The final result is a fizzy, slightly sweet, and a bit tart drink that’s refreshing and fermented.


Different kombuchas have different nutrition, and if it’s flavored, it might have more added sugar than plain or homemade ones. Let’s look at what’s in an 8-ounce serving of kombucha tea, based on info from the USDA FoodData Central:

  • Calories: 40
  • Carbohydrates: 10g
  • Dietary fiber: 0g
  • Total sugar: 10g
  • Protein: 0g
  • Total fat: 0g
  • Saturated fat: 0g
  • Cholesterol: 0g
  • Sodium: 5mg


One potential advantage is that it contains probiotics, which are friendly bacteria that can be good for your gut. These probiotics may help in keeping your digestive system happy and healthy.

Additionally, kombucha is known to be a source of antioxidants. Antioxidants are substances that can help protect your body from damage caused by free radicals, which are harmful molecules. Having antioxidants in your diet is generally considered good for your overall health.

Some people believe that drinking kombucha could support your immune system, helping your body fight off illnesses. However, it’s important to note that more research is needed to fully understand the extent of these potential benefits.

While kombucha might have some positive aspects, it’s essential to enjoy it in moderation and as part of a balanced diet. It’s not a magical cure, but it can be a tasty and interesting addition to your beverage choices. If you’re considering adding kombucha to your routine for health reasons, it’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.


Kombucha has some sugar in it, but about 90 percent of that sugar gets used up during the making process. The yeast and bacteria in kombucha eat up the sugar, kind of like what happens when you make bread, wine, or beer. So, if you’re drinking plain, organic kombucha, it’s not as sugary as other drinks like soda or fruit juice. It can be a good alternative.

One cool thing about kombucha is it has “good” bacteria called probiotics. Our body needs bacteria to stay healthy. If the balance between good and bad bacteria in our gut is off (which is called dysbiosis), it can cause health issues like cravings, bloating, or skin problems. Having the right balance of good gut bacteria helps with digestion, absorbing nutrients, and how our body burns fat.

Kombucha also has something called acetic acid, which gives it a vinegar-like taste. This acid might have some health benefits, like improving insulin sensitivity and lowering blood sugar levels, which can be good for weight management.

While some people feel a little more energetic after drinking kombucha, it’s not a magic solution for weight loss. Having a small glass a few times a week can be a nice addition to your routine, but it’s important not to go overboard. It’s part of a healthy lifestyle, but there’s no need to think of it as a special weight-loss drink.



Having a drink every now and then is okay, but drinking alcohol a lot can make you take in more calories than you should, especially because of the sugar it has. Cocktails, wine, beer, and cider are usually the ones with the most calories.

For example, a small glass of wine has about 114 calories, and a pint of cider can have up to 240 calories! On the other hand, a bottle of kombucha only has 41 calories. So, choosing kombucha instead of alcohol can be a smart move to lower the number of calories you’re getting.


Instead of grabbing salty snacks or cookies, how about having a kombucha? Kombucha can give you a natural energy boost during the day, helping you stay active and avoid unnecessary snacking. We like to have a kombucha as a little morning treat or to relax after a busy day at work.


If you really want to lose weight, exercise should be an important part of your plan. Whether you’re doing yoga, lifting weights, or going for a run, kombucha is a good drink after your workout. Kombucha helps your body hydrate and recover after exercise. Some studies have said that green tea, which is in kombucha, might also speed up your metabolism and help burn fat. That’s why kombucha can be a great companion for your workouts.


1. Is it OK to have kombucha everyday?

The Centers for Disease Control suggests having four ounces of kombucha one to three times a day. Drinking too much may cause headache, nausea, stomach issues, or ketoacidosis.

2. When should I drink kombucha for weight loss?

Post-workout is a good time to use kombucha.

3. Can kombucha replace a meal?

It can’t replace a balanced diet.


While drinking kombucha might have some potential benefits for your health, it’s important to remember that it’s not a magic solution for weight loss. It could be a tasty and low-calorie option compared to sugary drinks, but it’s just one part of a healthy lifestyle. To truly support weight loss, it’s essential to focus on a well-rounded diet, regular exercise, and overall good habits.