Is it True that Kombucha Benefits Weight Loss? 8 Great Ways to Boost Your Weight Loss!

by Millie

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If you’re looking for a way to help you shed those extra pounds, then you should consider kombucha tea. This fermented drink has many health benefits but can it help you on your weight loss journey?

I first became interested in kombucha after reading about the health benefits of fermented foods, such as yogurt, kimchi, sauerkraut, kefir, tempeh, and kombucha. Keep reading to see how kombucha benefits weight loss.

There are several ways can you lose weight. Kombucha tea is rich in probiotics, which are beneficial for gut health. It can also help promote detoxification and improve digestion. All of which are important for weight loss. 

In addition, kombucha tea is a low-calorie beverage that can help you cut down on sugary drinks. So, if you’re looking for a way to help you drop a few pounds, then kombucha tea is a great option!

What is Kombucha?

bottle of kombucha

Kombucha is a type of tea that has been around since 221 BC that is traditionally used for its health benefits. It’s originally from China and was known as the ‘tea of immortality. It later was brewed in Japan and Russia. Kombucha is named after the Korean doctor, Dr. Kombu, who introduced kombucha tea to Japan.

Kombucha became popular in Europe early in the 20th century. And now in the United States, it is enjoyed as an energy drink and health drink. The US kombucha business is a booming $475 million industry.

Kombucha is made from black tea or green tea, sugar, and yeast. These ingredients are mixed and left to ferment at room temperature for at least a week and as long as one month. During this period, bacteria, acid, and a bit of alcohol develop. 

The film on the top of the mixture is called SCOBY (symbiotic culture of bacteria and yeast). SCOBY can be used to create future kombucha. The fermentation process to similar to how grape juice is turned into wine.

The end result is a fermented tea that is fizzy, slightly sweet, and sour that contains vinegar, B vitamins, amino acids, and other acids. It is low in calories, only 30 calories, and low in sugar, about 2 – 6 grams of sugar per 8-ounce glass. 

Most of the sugar is consumed by the yeast during fermentation. There are 8 grams of carbohydrates,  0 grams of fat,  0 grams of protein, and 100 milligrams of sodium in kombucha. Herbs, spices, vegetables, and fruit can be added to a second fermentation for additional flavor.

Kombucha is a good source of B vitamins, including niacin and thiamin, as well as glucuronic acid. It also contains polyphenols which are rich in antioxidants. There is a small amount of caffeine as it is made with tea, There are also trace levels of alcohol from the fermentation process. 

Potential Health Benefits of Kombucha

stethoscope on orange background

Kombucha has a long list of potential health benefits. This may explain why it is sometimes referred to as the ‘elixir of life’ or ‘champagne of life.’

The potential health benefits of kombucha include:

  • Aids digestion
  • Improves microbiome and gut health
  • Helps with diarrhea and irritable bowel syndrome
  • Prevents constipation
  • Boosts immune system
  • Improves heart health
  • Improves liver health
  • Rids your body of toxins
  • Acts as antioxidants and protects your cells from damage
  • May protect against certain cancers
  • Helps with depression
  • Increases energy
  • Prevents high blood pressure
  • Lowers cholesterol levels
  • Lowers blood sugar levels
  • Boosts weight loss
  • Burns more calories
  • Boosts metabolism
  • Burns fat
  • Reduces belly fat

Some experts believe that kombucha has the same health benefits as plain tea and other fermented foods. While others believe that kombucha’s health benefits are overblown or a result of over biasing positive research results from non-human studies and anecdotal human research. 

The Risk of Kombucha

kombucha during fermentation

The Food and Drug Administration (FDA) states that when prepared properly, kombucha is safe. However, a few users have experienced nausea and allergic reactions. In rare cases, liver issues and lactic acidosis (a build-up of lactic acid in the body) may occur.

If kombucha is not carefully brewed, you may find yourself drinking harmful bacteria and mold. So it’s important to get kombucha from reliable, trusted sources. Kombucha should also be refrigerated to prevent further fermentation.

Pregnant women or breastfeeding women, children, or those with a weakened immune system should avoid kombucha. To be extra safe, you may want to consult your physician if you have any health concerns.

Kombucha is carbonated so it can sometimes cause bloating and excessive gas in a few people. Some people are concerned with the alcohol in kombucha. However, it only contains 0.5 percent alcohol by volume which is considered too low to get anyone drunk. But double-check the label since some brands may have a higher alcoholic content. Also, don’t confuse kombucha tea with kombucha beer. 

Finally, check the list of ingredients and avoid brands with added sugar. Consuming too much sugar can lead to weight gain. Obviously, this will be counterproductive to your weight loss journey.

How Kombucha Benefits Weight Loss

woman showing how kombucha benefits weight loss

One of the reasons why people are interested in kombucha tea is its weight loss benefits. The tea, prebiotics, enzymes, and polyphenols in kombucha as well as the fermentation process offer unique weight loss benefits.

Kombucha tea can help you lose weight by burning more calories and fat, reducing your appetite, improving digestion, and more. 

Burns More Calories

The scientific evidence that kombucha helps you burn more calories is usually based on the research done on the weight loss effects of tea. As you know tea, is the main ingredient in kombucha and it has been shown to boost your metabolism, burn more calories and break down fat.

Reduces Fat

Recent studies have shown that kombucha can help you burn more fat. This is because kombucha contains a type of acid that helps to break down fat cells. This acid is known as acetic acid, the same acid in vinegar, and is often used in weight loss supplements. Acetic acid has also been shown to reduce belly fat and waist circumference. So if you want to burn more fat, then kombucha may be a good drink. 

Curbs your Appetite

The acetic acid in kombucha can also help to curb your appetite, one of the claimed weight loss benefits of kombucha. Acetic acid can also help to reduce hunger and regulate blood sugar levels. 

This, in turn, can help to reduce sugar cravings and make it easier to stick to a healthy diet. So if you’re looking for a way to naturally curb your appetite, kombucha may be worth a try.

Aids Digestion

Another of the weight loss benefits of kombucha is that it aids your digestive system. The natural enzymes in kombucha help to break down the food in your digestive tract making it easier to absorb. Kombucha also helps with the elimination of food. And better digestion and elimination help your weight loss efforts. 

Improved Gut Health

One of the ways kombucha can help weight loss is by improving your gut health. The probiotics in kombucha contain healthy bacteria that are supposed to improve microbiome and gut health. Studies have shown that those with better gut bacteria are less obese. And conversely, most obese people have poorer gut health. Furthermore, boosting your gut bacteria also helps to boost your metabolism! A win-win for weight loss!

Reduce Inflammation

Polyphenols, like those in kombucha, have been shown to reduce inflammation. So what does inflammation have to do with weight? Studies have demonstrated that as inflammatory markers in your blood increase your weight also increases. And inflammation affects insulin resistance which can cause weight gain. Inflammation also has a negative effect on leptin, the hunger hormone. 

Drinking kombucha regularly will help you reduce inflammation and this will consequently help you lose weight. 

Detoxifies Your Body

Another way kombucha can help you lose weight is by detoxifying your body, The enzymes and bacteria in kombucha help to detoxify your body and remove toxins. Also, the fermentation process assists in detoxification. Studies found that people who drink kombucha regularly expel toxins in their bodily fluids like urine. Toxins have been shown to cause weight gain as well as lowering your metabolism. So grab your kombucha to rid your body of toxins and extra weight.

Increases Energy

Finally, kombucha can help you get more energy which is a huge plus when you’re trying to lose weight. Kombucha contains B vitamins that can contribute to energy production and there is anecdotal evidence of kombucha drinkers experiencing a boost in their energy levels. Obviously, if you have more energy, it’s easier to exercise more to help with your weight loss. And the more energy you have, the less sedentary you will be in general.

How to Use Kombucha for Weight Loss

several bottles of kombucha on silver tray

If you are interested in trying kombucha for weight loss. Here is some information to get you started.

How Much Kombucha to Drink for Weight Loss

It’s recommended that you drink kombucha daily to get its weight loss and other health benefits. The recommendation on how much kombucha to drink is mixed. The Centers for Disease Control states that it is safe to drink three 4-ounce servings of kombucha daily or 12 ounces.  

Most advocates recommended that you drink one to three 8-ounce servings of kombucha a day for weight loss. Participants in most of the studies that identified a link between tea and weight loss drank three cups a day. Another recommendation is to have one cup of kombucha and two cups of tea daily.

When to Drink Kombucha for Weight Loss

The best way to use kombucha for weight loss is to drink it at mealtime to curb your appetite and help you feel full for longer. Breakfast, lunch and/or dinner, it’s up to you and depends on how often you will be drinking kombucha.


The best time to have kombucha is at breakfast so you can enjoy all of the kombucha benefits. However, drinking kombucha on an empty stomach could cause an upset stomach in some people and especially new users. So first try a smaller serving to be sure your body can handle it.


Some kombucha drinkers prefer kombucha in the afternoon to ward off the mid-afternoon slump so they don’t reach for a sugary drink or snack.


Kombucha at dinner, traditionally the largest meal of the day, is best for some people as it may help them eat less. However, if you are sensitive to caffeine and it affects your sleep, then drinking kombucha at night should be avoided.


Swap your sugary soda or fruit juice for kombucha. You will not only have fewer calories but less sugar content as well. The carbonation and slight sweetness in kombucha will hopefully satisfy your need for a sweet fizzy drink. Likewise, you can avoid empty calories from alcohol by switching to kombucha.

Not a Miracle Cure

If you’re interested in trying kombucha for weight loss, it’s important to remember that it’s not a miracle cure. You will still need to eat a healthy balanced diet and exercise regularly to see results.

Boost Your Weight Loss and Overall Health with Kombucha!

woman sitting at table drinking kombucha showing how kombucha benefits weight loss

In recent years, one type of tea has gained popularity for its purported health and weight loss benefits: kombucha. Kombucha has been shown to burn more calories and fat, reduce belly fat and waist circumference, as well as curbing your appetite.

Kombucha tea is also rich in probiotics and antioxidants which not only improve your overall health but can also improve your weight loss. Drinking kombucha will help your digestion, improve gut health, remove toxins, and reduce inflammation in your body, and at the same time help with those extra pounds. 

In addition, kombucha tea is a low-calorie beverage that can help you cut down on sugary drinks and alcoholic beverages which can contribute to weight gain. 

Kombucha is safe and is available at most grocery stores, health food stores, and online. Overall, kombucha is a great choice if you want to improve your health and lose some weight. Why not try it for 30 days and see how you feel?

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