Could Kombucha Help You Live Longer? Here’s the Science

Roughly a decade ago, most Indians hadn’t even heard of kombucha. Today, it’s almost impossible for you to scroll through your social media feed or browse through neighbourhood general stores without stumbling upon a whole lot of kombucha. So, what’s behind the meteoric rise of this once “exotic” fermented tea? As is often the case, the newfound popularity of kombucha is linked to its incredible health benefits, which have often been exaggerated and amplified by social media influencers and marketers. In this instance, however, there’s an underlying layer of truth as studies do point to a variety of potential health benefits from kombucha that could potentially increase life expectancy. However, there’s a caveat: most research so far has involved animal studies, so we don’t fully understand how kombucha tea affects human health.

What is kombucha? A look at this ancient fermented drink

While some people regard it as yet another modern food trend that will soon fade away, kombucha is an ancient beverage that has been around for millennia. Its origins are traced back to the third century BCE in Manchuria, a northeastern region of China. Highly valued for its detoxifying and invigorating effects, the beverage was also used by an ancient physician known as Dr Kombu to treat the Japanese Emperor Inkyo in the fifth century CE. This was when kombucha came to be widely perceived as medicinal, and its popularity grew across China, Japan, Korea, and Russia. During the last two decades, the drink was also popularised in Germany, but it finally gained a worldwide following with the rise of social media.

As a mildly sweet, carbonated or fizzy drink, kombucha tea is a truly healthy, natural alternative to most aerated colas. Made from black or green tea, it has a slightly acidic taste that adds to the flavour, making it refreshing and satisfying. Most kombucha drink benefits can be linked to the symbiotic culture of yeast and bacteria (SCOBY) layer used to create it. While the specific strains of bacteria and yeast vary based on weather and geography, kombucha typically contains strains of gut-friendly bacteria and yeast such as Lactobacillus spp., Acetobacter spp., Gluconobacter spp., Saccharomyces spp., and Candida spp.

How kombucha may support longevity and overall wellness

With its unique blend of antioxidants from tea and probiotics used for fermentation, kombucha offers a variety of potential health benefits with far-reaching implications for life expectancy or longevity. While its gut health benefits are most obvious and well-documented, it may also protect against cardiovascular disease because of its anti-inflammatory effects. At the same time, its high content of antioxidants protects from oxidative stress, which is associated with ageing and degenerative diseases, including many types of cancer. Also popular for its detoxifying effects, kombucha does exhibit hepatoprotective effects, supporting liver function, which is essential to combat toxicity and preserve optimal health.

Key benefits of kombucha tea you should know

The key benefits of kombucha tea, based on current scientific research, include:

• Promotes gut health
  As a fermented beverage, kombucha has a high content of probiotics that are beneficial for gut health, enhancing digestive processes in the body. A study also demonstrated its ability to protect the gastrointestinal lining and heal stomach ulcers.

• Antioxidant protection
  Made from tea, kombucha is naturally rich in polyphenols, which act as powerful antioxidants. They play an important role in protecting against a variety of cancers and age-related degenerative diseases.

• Antimicrobial immune support
  Researchers have found that kombucha can support the immune system by fighting off several infectious agents, including E. coli, Salmonella, and Listeria. These antimicrobial effects are linked to the presence of acetic acid and other compounds.

• Cardioprotective effects
  With rising rates of heart disease, kombucha is a useful addition to modern diets as it has shown cardioprotective effects, lowering the risk of coronary heart disease and even protecting the cardiac muscle cell membrane during a heart attack.

• Improves blood sugar control
  While drinking kombucha alone will not help prevent diabetes, it has been found to exhibit anti-diabetic activity, improving glucose metabolism. This may help to lower your risk and may also help with diabetes management.

• Improves weight management
  Kombucha may support healthy weight loss through its effects on glucose metabolism, liver detoxification, and the gut microbiome. This, in turn, improves appetite regulation and metabolic functions, supporting healthy weight management.

Green tea kombucha: A potent option for health and longevity

The benefits of kombucha are not just linked to green tea kombucha; however, evidence suggests that it may offer some added benefits because of its higher radical scavenging activity. This is because green tea has higher amounts of specific antioxidants such as epigallocatechin gallate. In addition, green tea kombucha has a lower caffeine content as compared to regular kombucha made from black tea, making it the best choice for anyone wishing to avoid or limit caffeine intake. It’s also worth noting that moderate consumption of green tea is associated with increased longevity because of its protective effects against oxidative stress and inflammation.

Kombucha and weight management: Can it help with weight loss?

Drinking kombucha tea may help with weight management when used alongside other healthy weight management strategies. Studies in obese individuals show that it has a strong modulating effect on the gut microbiota, which influences energy uptake, lipid metabolism, nutrient synthesis, and other processes that affect fat accumulation and appetite.

When it comes to direct weight loss benefits, the evidence is not as clear. Most claims are speculative and based on benefits that are reported from animal studies.

How to make kombucha at home using a SCOBY

Brewing your own kombucha at home is often characterised as easy, but it does require considerable attention to detail. Typically, you start by brewing a sweet tea, allow it to cool, and then add 100-200 ml of raw kombucha and a SCOBY in a clean one-litre glass jar. The jar should then be covered with a breathable fabric and left for seven to ten days in a cool and dry area at a temperature of about 20 to 29°C. Once it's tangy enough, you can remove the kombucha SCOBY, bottle it, and refrigerate it.

Keep in mind that if not done properly and with adequate hygiene, unpasteurised kombucha can pose serious health risks with a potential of carrying dangerous pathogens such as black mould and toxins such as lead. This is particularly risky for pregnant women and immunocompromised individuals, so in such cases it's best to stick with store-bought kombucha.

Sip your way to health

While research on kombucha tea and longevity is still evolving, this ancient drink shows promising health benefits backed by science. Incorporating it mindfully into a balanced lifestyle could support digestion, immunity, and overall well-being, making every sip a small step towards a healthier, longer life.

Frequently Asked Questions

1. Will drinking kombucha help me lose weight?

Kombucha weight loss benefits are unproven, but other health benefits, such as improved gut health, may support healthier metabolism and behaviours that are conducive to weight loss.

2. Are there any kombucha side effects?

In certain cases, kombucha can cause side effects such as bloating and diarrhoea or allergic reactions because of the presence of caffeine, sugar, and possible contaminants if not prepared under sterile conditions.

3. Does kombucha contain alcohol?

As alcohol is a natural byproduct of the fermentation process, kombucha contains a small amount, but it is so low that it is considered a non-alcoholic drink. Homemade kombucha, however, can contain higher amounts of alcohol depending on the fermentation process used.