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How much kombucha should I drink?

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.

Bottles and jugs of kombucha on a wooden floor with white background

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.

2 thoughts on “How much kombucha should I drink?”

  1. 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.

    Thanks

    Reply

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