So you’ve fallen in love with kombucha and now you’re wondering, how much kombucha should I drink per day? How much is too much?
Whether you’re brewing your own kombucha or drinking bottles of store bought, if you’re reading this you probably love kombucha.
So much so that you’ve come to wonder if there’s a limit to how much kombucha you should be drinking a day.
And it’s a great question! Kombucha is a living fermentation made by inoculating bacteria and yeast in sweet tea to create a fizzy, fermented beverage. All that to say, kombucha can have side effects that you should be aware of when deciding how much kombucha you should be drinking per day.
SO how much should you be drinking?
There is no scientific consensus on how much kombucha you should drink per day. A 1995 Center for Disease Control report mentioned recommendation of 4 oz kombucha up to 3 times per day, though no current recommendations have been made.
Based on years of consuming kombucha and being in the home brewing community, we recommend not drinking more than 16 oz of kombucha per day – about the amount you would find in a bottle of store bought kombucha.
But here’s the thing – the amount of kombucha you drink per day should depend on you.
Are you used to probiotics? Kombucha is packed with probiotics, which can cause GI distress until you get used to it. If you’re not used to drinking kombucha, we recommend that you start at 2 oz per day, then increase 1 oz per day.
How much sugar do you consume? While kombucha contains relatively low amounts of sugar (roughly the same amount as fruit juice), you may choose to drink less if you usually don’t consume much sugar.
Are you sensitive to caffeine? There are about 10 mg of caffeine per 8 ounces of kombucha, which can cause jitters, nausea, nervousness, and digestive distress for those who aren’t used to it.
Are you sensitive to alcohol? Homemade kombucha generally contains 0.5% to 3% ABV. Keep this in mind if you’re sensitive or allergic to alcohol.
Are you pregnant or breastfeeding? Kombucha is unpasteurized, so we don’t recommend women who are pregnant or breastfeeding consume kombucha.
27 thoughts on “How much kombucha should I drink?”
The longer it brews, the more sugar eaten. 2f, burp after 4 days, let it go to 8 – 10 days total. Try ginger lemon w/ a touch of honey…low sugar, tastes great
Yes – Good question. Just bought my first bottle of Bubby Rose. I am concerned about GI issues. Maybe a 2oz try at first and 4 tomorrow and continue having a bit more as the week goes by ?
That’s what I would do!
The initial fermented tea you mentioned contains kiwi juice and 12 grams of sugar per serving. That is a lot and I was hoping for less sugar in my homemade kombucha. One gallon of water, one cup of sugar, 7 organic black tea bags and one organic earl grey (could use 2) and the mushroom floating in one cup of last brew. I let it ferment 14-16 days. The earl grey black tea adds a mild sweet, fragrance. I never do second fermentation for health reasons and more sugar present. I wonder how much sugar is left though. The tea tastes a little lemony and very mild and a wonderful thirst quencher. Do you think that organic teabags are essential because black (although fermented itself) might contain pesticides/herbicides and fungicides? Oh, and since we are seniors, the bit of alcohol is good for us 🙂
I generally don’t worry about using organic, but it couldn’t hurt to use organic! And be cautious of earl gray, which has added oils which can influence the fermentation.
Is it safe for children to drink kombucha?
It should be safe, but be sure to keep the quantity small (usually 1 oz per year they are old, so a 4 year old could drink 4 oz).
My 12 year old daughter loves it. No side effects except for “give me more!” 🙂
I looked over the site but can’t see an answer… I have recently switched from water kefir to Kombucha, just on my 3rd batch. I am used to drinking the water kefir straight after the 1st fermentation, which I have been doing with the kombucha, but after reading through your pages am I supposed to wait till after the second fermentation to get more beneifts, or can I drink it after the first? Thank you
You can drink it after the first and get the same benefits! The second fermentation just adds carbonation 😀
Important to do good oral care or rinse after drinking kombucha to protect enamel from the acidity and sugar also.
Trying to do Keto diet and keep carbs under 20-25. I brew my own and make about 6 twelve oz. bottles at a time. First fermentation I use 3/4 cup white sugar and usually allow 7-10 days to ferment. Second fermentation I use 1 tsp sugar or fruit jam to carbonate and again allow 7-10 days to carbonate. How can I determine how many calories/carbs is in each 12 oz. bottle without buying a fancy measuring device?
I am interested too! If anyone can help, that would be great!
I’m a complete novice and due to continuous stomach issues I have been told Kombucha would be good for me. Any ideas which ones to use, preferably the less sugar the better.
Start with small amount (4 oz a day or so) and work your way up. And perhaps start with an unflavored version just to be sure you can handle it at first!
If its basically a probiotics and has lots of healthy bacteria. why is it not recommended for pregnant women? I took probiotics when i was pregnant.
Because it is a raw fermentation, so there is potential for bad bacteria to also slip in. Probiotic pills or supplements are usually much more controlled than home brewed kombucha!
I’m finding my kombucha a bit too delicious ! I can find myself drinking up to 3 16oz. In a day ! I haven’t had any effects yet but the more I research it seems I’m over doing it .
If you’re not experiencing any side effects then you’re probably in the clear! 😀
Just keep an eye on your yearly lab work. Abnormal bilirubin results indicate liver damage.
How do you make it taste so good? I’m having a hard time finding a brand that tastes good.
So far, I like the Health Aid brand Pink Lady flavor as it is sweet, & tastes like drinking a soda.
Is yours sweet?
It can be as sweet or sour as you want! For a sweeter kombucha, just let it ferment for less time.
Is it okay to make kombucha with a sugar substitute like monk fruit or xylitol instead of sugar?
No, here’s why 😀
Dude 😀 same here! Now sitting after my 30oz and thinking of another full cup! ;D
Hi I track my micros and food intake and I experiment with different flavors, currently ginger, turmeric and lemon juice are my favorite. I was wondering – do you know what the nutritional information is on kombucha after the first fermentation? From that I can determine what it is for the bottles after second fermentation.
It’s so hard to get this precise due to the ever changing nutritional content of kombucha. But using a bottle of unflavored store bought is a pretty good indication. This is one that might be helpful for you.