Kombucha: Nature’s Probiotic Powerhouse
- ketogenicfasting
- Dec 17, 2021
- 4 min read
Updated: Apr 17
What Is Kombucha?
Kombucha is a delicious, low-sugar, probiotic beverage made by fermenting sweet tea with a SCOBY—a symbiotic culture of bacteria and yeast. This fermentation creates a slightly fizzy, tangy drink that’s rich in organic acids, enzymes, and beneficial microbes.
With every sip, you’re reintroducing millions of good bacteria into your digestive system, helping replenish and support your gut microbiome. Kombucha can be still or carbonated and often features a pleasantly tart taste.
How It Works
During fermentation, the SCOBY consumes the sugar in the tea, converting it first into alcohol and then into acetic and other organic acids. These acids contribute to kombucha's detoxifying, antimicrobial, and digestive benefits.
Though the SCOBY itself is often removed before consumption, the beverage retains high concentrations of beneficial bacteria and yeast.
Kombucha made with green tea tends to have stronger antimicrobial and antioxidant effects compared to black tea.
Top 15 Health Benefits of Kombucha
Liver Detox Support
Kombucha contains antioxidants and enzymes that help your liver neutralize toxins, including heavy metals and chemicals.
Provides Digestive Enzymes
Supports pancreatic function and improves digestion through its rich enzyme profile.
High in Glucuronic Acid
Aids in toxin excretion and may help prevent cancer by binding to and eliminating harmful compounds.
Loaded with Vitamin C
A natural antioxidant that boosts immunity and supports detoxification.
Promotes Gut Health
Packed with beneficial bacteria like Gluconacetobacter, Lactobacillus, and Acetobacter, kombucha supports a healthy gut microbiome.
Boosts Nutrient Absorption
Its acids and enzymes enhance your body’s ability to absorb vitamins and minerals from food.
Improves Mood and Nervous System Health
Kombucha may reduce anxiety and depression through gut-brain axis support and high levels of vitamin B12.
Regulates Carbohydrate Digestion
Compounds in kombucha inhibit starch breakdown, helping prevent blood sugar spikes and weight gain.
Antimicrobial Properties
Effective against E. coli, Salmonella, Shigella, and other harmful pathogens.
Fights Fungal Infections
Offers antifungal effects, especially when brewed with green tea.
Slows Aging
Rich in antioxidants that combat oxidative stress, reducing signs of aging and improving skin health.
Contains Glucosamines
Supports joint health and may reduce the risk of arthritis by promoting joint lubrication.
Helps Curb Sugar Cravings
Kombucha’s anti-candida properties may help reduce sugar dependence and fungal overgrowth.
May Help Prevent Diabetes
Studies show kombucha improves insulin sensitivity and may aid in diabetes management.
Anti-Cancer Potential
Research suggests kombucha has cytotoxic effects on cancer cells and may inhibit their growth and spread.
Three Ways To Get A SCOBY
There are three main ways to get a SCOBY, depending on how DIY you want to be:
🥤 1. From a Store-Bought Kombucha (Start from Scratch)
Yes, you can absolutely grow your own SCOBY from scratch using raw, unflavored store-bought kombucha (like GT’s Original). Here’s how:
What you need:
1 bottle of raw, unpasteurized, unflavored kombucha
1 cup sweetened black or green tea (cooled)
A glass jar, breathable cloth or paper towel, and a rubber band
Steps:
Pour the kombucha and sweet tea into a clean jar.
Cover it with a breathable cloth.
Let it sit undisturbed at room temperature for 2–4 weeks.
A creamy, gelatinous SCOBY will begin to form on top!
🧠 Tip: This method works best in warmer temps (around 75–85°F).
🧫 2. Buy a SCOBY Online or In Stores
Many people buy a SCOBY with starter tea online from shops like:
Cultures for Health
Kombucha Kamp
Amazon sellers
Pros:
Faster and more reliable than growing your own
Comes with starter tea for a strong first batch
Good for beginners
♻️ 3. Save a SCOBY from a Previous Brew
Once you’ve made kombucha, a new SCOBY will form at the top of your brew each time. You can:
Reuse the original SCOBY
Separate the “baby” SCOBYs and store them in a “SCOBY hotel” (just extra sweet tea in a jar)
🫙 SCOBY Hotel Tip: Always keep SCOBYs submerged in tea and out of direct sunlight. They’ll stay healthy for months!
🌱 How to Grow a SCOBY from Scratch
A step-by-step guide for homemade kombucha brewing
🧂 What You’ll Need:
1 bottle (16 oz) raw, unflavored kombucha (like GT’s Original – must say "raw" or "live cultures")
1 cup water (preferably filtered)
1 black or green tea bag
1 tablespoon white sugar
1 clean glass jar (1-quart size is perfect)
1 coffee filter, paper towel, or clean cloth + rubber band
🧪 Instructions:
☕ Step 1: Brew Your Sweet Tea
Boil your 1 cup of water.
Add the tea bag and steep for 5–10 minutes.
Remove the tea bag and stir in 1 tablespoon of sugar until fully dissolved.
Let the sweet tea cool to room temperature (this is very important — hot tea can kill the live cultures).
🧴 Step 2: Combine with Store-Bought Kombucha
Pour your cooled sweet tea into the glass jar.
Add the entire 16 oz bottle of raw kombucha (including any stringy sediment — that's good stuff!).
Gently stir to combine.
🕊 Step 3: Cover and Wait
Cover the jar with a breathable cover (cloth, paper towel, or coffee filter).
Secure it with a rubber band.
Place it in a warm, quiet spot (ideally between 75–85°F, out of direct sunlight).
🐛 Step 4: Let It Ferment
Wait 2 to 4 weeks.
You’ll begin to see a thin film forming on the surface within 7–10 days. This is your baby SCOBY!
Over time, it will grow thicker (¼" to ½" is ideal for your first batch).
✅ Step 5: Check and Use
Once the SCOBY is at least ¼ inch thick, you can use it to brew your first batch of kombucha!
Save some of the liquid in the jar to use as starter tea for your first ferment.
🫙 Tips for Success
Always use glass, never metal or plastic containers for fermentation.
Don’t refrigerate during SCOBY growth.
Make sure your kombucha has no flavors or additives — plain/raw only!
Want to know more on kombucha? Check out this article:
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