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Expert dietitian explains what Kombucha is, its benefits, and how it's made.
Have you heard of the fizzy, flavoured tea known as kombucha which blew up on our shelves a few years ago? This video explains exactly what Kombucha is and how it is known for its probiotics and for the aid of helping digestion. Elle Kelly a registered sports dietitian explores the research on if Kombucha really does deserve its name of ‘tea of immortality’.
Watch this video to hear the research that backs up the benefits.
Follow Elle on IG: ellekellynutrition 📱
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Chapters
00:00 - What is Kombucha
01:04 - What are probiotics
02:37 - Probiotics in Kombucha
03:28 - Sugar in Kombucha
04:38 - Any more Kombucha questions?
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0:00
I'm sure you've heard of the fizzy
0:01
flavored tea known as kombucha which
0:03
blew up on our shelves a few years ago
0:05
let's talk about what kombucha is
0:07
[Music]
0:11
my name is Elle and I'm a specialist
0:13
dietitian in this video we will see if
0:15
kombucha really does deserve its name of
0:18
tea immortality kombucha is made using
0:21
sugar water and black or green tea and
0:23
kombucha is made by fermenting sweetened
0:25
tea with a scoby
0:27
scoby which stands for symbiotic culture
0:30
of bacteria and yeast is a thick rubbery
0:33
thing that aids the fermentation process
0:35
which is a chemical process where a
0:37
carbohydrate like sugar turns into
0:39
alcohol or acid kombucha is produced
0:42
when a scoby is added into sweetened tea
0:44
and left to ferment for a couple of
0:46
weeks
0:47
the bacteria and yeast that the scoby
0:49
provides breaks down the sugars
0:50
converting them into alcohol carbon
0:52
dioxide and acids which is what gives
0:55
the kombucha its face an acidic sweet
0:57
taste the addition of the scoby and this
1:00
fermentation process leaves kombucha
1:02
with probiotic bacteria probiotics are
1:05
the beneficial or friendly bacteria
1:07
found within our digestive tract they
1:09
are associated with health benefits and
1:11
often are added to different food
1:12
products improving digestion is one of
1:15
the main functions of probiotics but
1:17
there are associations with our
1:18
microbiome so the collection of
1:20
probiotic bacteria that we have in our
1:22
gut with our weight our mental health
1:24
and our immunity
1:26
the most widely investigated probiotics
1:28
and ones for which health benefits have
1:30
been well established are within the
1:32
lactobacillus and bifidobacterium
1:34
species which are commonly added to
1:36
yogurt and fermented drinks
1:38
Studies have Associated yogurt-rich
1:40
diets with lower quantities of weight
1:42
gain over long-term periods as well as
1:44
with a reduced risk of metabolic-related
1:46
diseases
1:47
probiotics are also commonly recommended
1:49
for those who suffer with digestive
1:51
conditions such as IBS they have been
1:53
seen to reduce the frequency of diarrhea
1:55
help to regularize bowel movements and
1:57
improve symptoms like bloating however
1:59
no strain or dose of probiotic has
2:01
consistently proven to be effective to
2:03
improve IBS symptoms and so it is
2:06
important to recognize that they don't
2:07
always work for everyone probiotics May
2:10
improve our mental health too ever heard
2:12
of the gut brain connection well the
2:14
health of our gut microbiome is often
2:16
linked with our mental health and a
2:18
review of 13 studies found that
2:19
lactobacillus and bifidobacterium
2:21
probiotic supplementation May improve
2:24
anxiety and depression in humans another
2:27
more recent study found that probiotics
2:29
both in conjunction with antidepressants
2:31
or as an intervention on their own have
2:34
a beneficial role in reducing symptoms
2:36
of depression whilst kombucha does
2:38
contain probiotic bacteria the type and
2:40
quantity will vary among different
2:42
brands interestingly each scoby contains
2:45
a different combination and strains of
2:47
bacteria which is one of the reasons why
2:49
it's really hard to say exactly what
2:51
strains are found in Kombucha because
2:53
different batches let alone Brands will
2:55
contain different bacteria which will
2:57
all have different benefits to date
2:59
there have not been enough studies to
3:00
confirm whether kombucha does contain
3:02
adequate amounts of probiotics to be
3:04
considered an effective source so if you
3:06
want the benefits of probiotics you're
3:08
probably better getting them from a
3:10
different food like live yogurt or
3:12
yogurt if you're that way inclined or
3:14
kefir or taking a supplement
3:16
kombucha made from green tea Maine
3:19
contain the same plant compounds and
3:21
hence potential benefits as green tea
3:23
however studies are inconclusive as to
3:25
how the fermentation process affects
3:27
these compounds kombucha does contain
3:29
added sugar which I know is almost a
3:31
cardinal sin these days and before I
3:33
explain the purpose of the sugar in
3:35
Kombucha I really want to highlight that
3:37
there is no one food or food group that
3:39
is inherently bad white or refined sugar
3:41
gets a bad rep and we commonly see
3:43
claims that honey or maple syrup and
3:45
other natural sugars are better but the
3:48
reality is that these are all considered
3:49
free sugars and are treated quite
3:52
similarly by the body sugar plays an
3:54
important role in Kombucha because sugar
3:56
is needed to feed the scoby and this is
3:59
what ferments the kombucha and creates
4:01
carbon dioxide which is what gives the
4:03
kombucha its Fizz by the time the
4:05
kombucha is made there is usually only a
4:07
small amount of sugar left in the
4:08
product
4:09
more might be added along with different
4:10
flavorings but typically kombucha is
4:12
considered a lower sugar drink so we can
4:15
probably say that the jury is undecided
4:17
on the benefits of Kombucha a recent
4:19
review of over 300 studies found that
4:21
only one study had empirical evidence to
4:24
suggest that kombucha may be beneficial
4:25
in human subjects most studies within
4:28
this area are on animals and cannot
4:30
simply be applied to humans so it's
4:32
important that more research is
4:33
conducted in human clinical trials to
4:35
confirm some of the claims associated
4:37
with kombucha the bottom line is if you
4:39
enjoy the taste of Kombucha included in
4:41
your diet but be assured that you're not
4:43
missing out on much if you don't as
4:45
always if you have any questions be sure
4:47
to leave them in the comments below and
4:49
make sure to hit like And subscribe for
4:51
more great evidence-based nutrition
4:52
information
4:53
[Music]
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