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Kombucha is a fermented probiotic beverage that is being popularised for its health benefits. But many people are consuming it first thing in the morning or on an empty stomach, which is making them experience side effects. While drinking kombucha is beneficial for your gut as it supplies beneficial bacterial strains to it and improves its functioning, possible side effects such as diarrhea, stomach discomfort, acidity, and appetite suppression are possible. When it comes to drinking potent health drinks, timing and quantity matter a lot.
When your stomach is empty, it doesn't have any buffer to absorb the strong dose of beneficial gut bacteria, nor does it metabolise the drink effectively. The Journal of CAM Research Progress suggests that kombucha can worsen symptoms in people with acid reflux or gastritis or those with sensitive stomachs.
What Is Kombucha?
Kombucha is prepared using a method of fermented base known as SCOBY, which makes use of a symbiotic culture of bacteria and yeast. Namely, water, sugar, and tea are the main ingredients in the drink, which undergo two stages of fermentation. The concentration of beneficial microorganisms, organic acids, and antioxidants in the drink multiplies at each stage.
Nutritional Components Of Kombucha
Kombucha contains multiple nutritional benefits, which have shown benefits related to gut health. The dose and timing of it can influence the health outcomes, but generally, it contains the following:
- Probiotics
- Organic acids
- Polyphenols
- Trace B vitamins
- Low calories (varies by brand)
The exact manufacturing process of the drink can influence the caloric value of kombucha. The addition of fruit flavours is made to offset the sharp taste of the drink.
What Happens When You Drink Kombucha On An Empty Stomach?
When you drink kombucha on an empty stomach, it can cause digestive upset. Basically, this happens as the potent probiotics reach the digestive tract early, which can trigger acidic build-up if no food follows it. The gut microbiota requires constant replenishment that can be achieved by consuming kombucha periodically.
1. May Stimulate Digestion
Digestive activity can slow down due to lapses in consuming the right food combinations or disrupted meal timings. When digestion needs to happen, then kombucha can act as a stimulant to it. It also ensures regular bowel movements and reduces sluggish digestion.
2. Can Promote A Sense Of Lightness
Many people consume kombucha after a heavy meal or alongside it to ease their post-meal stomach issues. These issues can be related to bloating, acidity, or overall stomach discomfort.
Potential Benefits Of Drinking Kombucha Before Breakfast
While some people may suffer from side effects, some can benefit from drinking kombucha. on an empty stomach. These people generally have sensitive stomachs or pre-existing gut health issues that affect their digestive function. So, active help is necessary to balance their gut microbiota.
1. Supports Gut Health
Research published in the Current Developments in Nutrition suggests that kombucha contains a high amount of probiotics that can balance the gut's microbial requirement.
2. May Support Digestive Function
The wellness drink has multiple fermentation-driven compounds that can benefit the entire digestive system when consumed in moderation.
3. Provides Antioxidants
The fermented tea in the drink can supply the body with polyphenols, which are known to reduce oxidative stress.
Could Encourage Healthier Beverage Choices
When sugary aerated drinks and kombucha are compared, the latter is a healthier choice if you want better gut health.
Can Kombucha Cause Side Effects On An Empty Stomach?
Yes, even an excess amount of kombucha can pose side effects due to its specific composition.
1. Acidity And Stomach Irritation
As kombucha contains a lot of acidic compounds, acidity, heartburn, or stomach discomfort can occur.
2. Temporary Bloating Or Gas
If you have never consumed kombucha and try it for the first time, then the unfamiliar probiotics can cause a reaction. The fermented byproducts and adjusting to them can influence how the drink is metabolised.
3. Nausea In Sensitive Individuals
If you consume too much kombucha or are drinking it for the first time, some people could experience nausea.
How Much Kombucha Is Safe To Drink?
The exact quantity of kombucha consumption that is considered safe can be determined by assessing how much your body can handle. Here is what you need to do:
Start with a 100-150 ml approximate dose of kombucha. and assess what happens to your gut.
If the effect is positive, then you can increase the quantity, but if any side effects are experienced, then avoid the drink.
If too much sugar has been added to it for taste, then opting for a low-sugar variant is important.
Best Time To Drink Kombucha For Maximum Benefits
As per Current Developments in Nutritionj Journal, kombucha should be consumed carefully. There is limited clinical evidence for the following timings, and you can tweak them as required:
Before Meals
Kombucha may support digestion in some individuals who are suited to metabolise it.
Between Meals
This is the ideal time, as your stomach has food as a buffer and can tolerate the drink in a better manner. Consuming kombucha in between meals can reduce the chance of any stomach irritation.
Listen To Your Body
The tolerance of kombucha varies from person to person.
Kombucha can benefit some people, but it can also pose some side effects. The acidic nature of the drink can trigger bloating, nausea, or reflux, so paying attention to how and when you consume the drink is important. It needs to be a drink that can safely be consumed as and when required as a part of an overall healthy diet.
Also Read: Curd vs Kombucha: Which Provides A Better Probiotic Boost For Digestion?
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.