Created by the Healthline experts for Greatist. Read more
Products that claim to spoil your “gut microbiome” are attracting so much attention – and for good reason! A healthy intestine can promote your mental health, make your skin glow and have many other benefits.
Kombucha is one of the trendiest tonics for a healthy intestine. It's no secret that Kombucha contains some alcohol, but what about caffeine? Could Kombucha replace your favorite glass of red and your morning pot?
TBH, that's a kind of trick question.
According to an interview with dieticians in the magazine Time, about a third of the caffeine content of a tea remains after fermentation. So Kombucha's caffeine depends on its OG type of tea ̵
How can you determine which brands are wrapping up a punch?
Well … maybe you can't. Some large manufacturers print the caffeine content on the label, but not all. And the small batch bottlers on your local market are unlikely to have devices that are accurate enough to measure milligrams of caffeine.
If you are sensitive to caffeine, drinking Kombucha is a kind of "consumption at your own risk".
Kombucha's ability to shake you awake is directly related to the tea from which it was made.
Tea tends to provide a gentler, slower boost than coffee or energy drinks. This is because a cup of tea contains 25 to 30 milligrams of caffeine, while a cup of coffee contains 75 to 80 milligrams.
For your information, the FDA recommends that you limit your caffeine consumption to 400 milligrams per day. That's about 5 cups of coffee or 13 cups of tea. You can drink a lot of kombucha without crossing this limit.
How do manufacturers or do-it-yourselfers transform ordinary tea into a bubbling elixir? It's pretty easy.
Regardless of the brand, Kombucha starts with a custom blend of three things:
- tea (usually black or green)
- specific strains of yeast and bacteria
Combined once This tasty trio sits at least one Week – and up to 30 days – at room temperature to let yeast, bacteria and sugar ferment.
Fermentation changes the bacterial composition and adds three new ingredients to the scene:
- Acetic Acid
- Carbon Dioxide
If you want to drink Kombucha on the reg without giving up your other caffeine habits, follow These tips to avoid going overboard.
1. Choose wisely
Do you make your own Bucha? Stick to decaf or low-caf teas (40 to 60 milligrams of caffeine) as the base brew.
Look for decaf teas with carbon dioxide or water treatment instead of methyl chloride decaffeination that can interfere with fermentation.
2. Reduce the soak time
Less soak = less caffeine. Soaking your tea bag or tea leaves for 5 to 10 minutes creates a full flavor with limited caffeine content.
Bonus Tip: A little cooler water (you know, not boiling ) could also reduce the caffeine content because hot temperatures accelerate absorption.
3. Look at your labels
In the Kombucha world, caffeine is not the first priority. You need to study the bottle labels carefully to determine the caffeine content, especially if the brand uses intricate or busy graphics.
Nevertheless, large brands such as GT and Health-Ade list caffeine facts somewhere on the bottle. Several companies list it near the brand or taste name.
4. Check the full list of ingredients
Sugar, other flavors, or additional fermented ingredients like apple cider vinegar can sometimes affect Kombucha's caffeine concentration.
Studies also show that nicotine – whether from the gums or a cigarette – causes your body to process caffeine more quickly.
5. Sip Less
It's a no-brainer, but it's still true: Less Kombucha means less caffeine. If you're worried about Kombucha getting nervous, drink half a bottle and keep the rest in the fridge for tomorrow. Or go halfway with your roommate. Share love!
Wondering if Kombucha contains caffeine? The short answer is: probably. However, the caffeine content varies greatly depending on the brand, type of tea used and soaking time.
If you are sensitive to caffeine or want to reduce your intake, read the labels! Look for a note on the caffeine content and for other energizing ingredients (Hello, sugar!).
The best way to control caffeine intake while enjoying a Bucha Bevvy? Drink less than 8 ounces or find one specially made with Decaf tea. Bottom up!