Written by: Kirby Moir, RDN, LDN Food City Registered Dietitian 

A growing food and wellness trend of late has highlighted the mystery of microorganisms.   An emphasis on consuming foods beneficial to gut health has put a spotlight on fermented foods, including kombucha.  Kombucha is produced by fermenting tea using a symbiotic culture of bacteria and yeast, abbreviated to the acronym SCOBY.  The nutrient dense SCOBY product is utilized to produce many food products including ginger beer, kefir, sour dough bread, vinegar, kimchi, and soy sauce. 

 Kombucha is made when SCOBY, tea and sugar are combined and allowed to ferment for 10-14 days at room temperature.  As the fermentation process occurs the SCOBY forms a gelatinous texture and creates a biofilm which promotes a plethora of microorganism activity.  The live cultures found in the SCOBY convert sugar to small amounts of alcohol and bioactive acid compounds.  The final drinkable product removes the SCOBY and undergoes a straining process, resulting in an effervescent tangy, sweet product.  

The potential beneficial effects of kombucha are attributed to the polyphenols present in tea and presence of bioactive compounds from the SCOBY.   The antioxidant content of kombucha is dependent on tea type and composition before fermentation, and on the nutrients within bacteria and yeast culture. 

There have not been any human trials conducted to assess the biological effects and reported health bene?ts of kombucha.  Studies have demonstrated the beverage contains high flavonoid content promotes antioxidant effects.  Typical vitamin and mineral composition vary but most beverages contain vitamin B1, B12, and vitamin C, with copper, iron, manganese, nickel and zinc.

While many consumers enjoy Kombucha for the taste and nutrients, it can serve as an excellent “mocktail” base. 

Tips for Kombucha Mocktail:

• Start with 4 -6 oz Kombucha. Choose any kombucha flavor, there are many flavor varieties from lemon ginger to peach pie to zingy mango.  Kombucha contains sugar or fruit juices for fermentation process so often has sweet taste.

• Pair Kombucha with sparkling flavored water or fresh juice to compliment the base flavor. 

• Combine over ice.  Add garnish of fresh herbs.